be adjusted and there's a back rest for when you're standing still. once you've gotten used to it you can read write or make phone calls while standing or walking. then there are desks you can stand out with out a treadmill a cushioned mat helps keep the body active. ringback if you'd like to take a seat trying a wobbly stool it keeps the muscles working variety is another key factor and staying on your feet all day isn't the solution either it's not a case of sitting is the new smoking so standing is the cure now they key is keep moving and keep changing your positions. students here can take active breaks between classes stretching or more energetic moves. online videos demonstrate exercises that anyone can follow even where space is the limit. for

most people who try it stick with it and try to integrate it into their seminars all the university studies you know. they enjoy it and especially like the fact that after just 23 or 4 minutes they feel refreshed better able to concentrate and more focused. and that's something the university instructors and the students notice. they can join in from home as well the found base on and around campus is growing they all want to keep their bodies limber and their heads clear. as the soft skills of self-awareness empathy and emotional intelligence conscious self scales help set you up for success we met some hip hop dances to find out.

can school in me make offers hip hop classes on the tracks a lot of kenyan dances to get to hone their moves. but have to be pretty fit to keep up. with what else does it take. other any particular soft skills required. bell is one of the instructors 20 or so individuals in this class will have to meld into a cohesive dance troupe if they do perform successfully and take part in contests. he. says what's key is an incentive and at the budding dancers feel their efforts will pay off. completely. as of images i'm a beauty does i have to be really motivated so i can pass on to my students that feeling of just loving to dance they also need to know what they're training for

that means we work out together what we want to achieve how long that will take and what we need to do once we've established that they really come together as a group and become much more confident feel says i'm going to go and i'm all females if civil sons of the students agree. you know how many of the people in the group are very impulsive had make lots of comments and inject a lot of fun there are others who are more reserved and quiet but they're just as much a part of the group. doesn't have the laugh along with the rest of us but they also help keep us grounded. and the whole range of personalities have come together to dance if there's a thrive they don't need to respect penned on each other which also means being able to criticize and accept criticism. you need to listen to the others and try to do what they say. or

rather listen and try to understand what they're getting at. so you can do better the next time that's next to my best so as to delete your 1st thought is whether the criticism is justified and then you get angry with yourself for not having been good enough and ask yourself why. it's hard to accept and process and reach a point where you can say ok i'll work on that. for another hip hop group black out also trains of a dance school twice a week. there will be no new choreography. the warm up is particularly intense today the instructor kevin has clear ideas about what is required and how the group can compete with others.

what really matters he says is total commitment. i suppose it's all about being willing to get involved and doing things wholeheartedly without reservations edge it's also about really wanting to do it by . i can reach anyone who doesn't want to be taught isn't committed to delivering the goods. i see that as the basis for success for a crash site. but not everybody has a peak performance full time. there are days when you don't feel so great then watch. as some sometimes during a class i don't feel 100 percent of us but i try to ignore that unless of course my doctor says i have to take it easy i usually just keep going and try to give it my all. it's very high energy and everybody has to do their bit if the show is to be

a success. when the instructor says we should do something then you have to try it if it's too much then stop but you should 1st try and perhaps test your limits if you want to learn you have to at least try. and. practicing the same steps over and over is hard work but if it all comes together in the end it will have been worth the effort that everyone has put in. in good shape we can help share one d.w. covers many aspects of health care we look at what's new in medical treatments nutrition fitness and beauty. we talk about these topics in the depths with experts and give you the chance to pose your own questions so do you get in touch. need lots of oxygen when we're exercising so breathing techniques can help but how

do we make sure we're breathing correctly and how can we avoid those annoying light stitches. but it's great in the morning and the pain is about to go for a midwinter dip in the easel river in munich his 1st ever but he's prepared. i did some breathing exercises had a cold shower and a cold bath to me it was icy cold because that's about all you can do and i'm motivated so mentally unprepared. france maya is another hardy specimen who goes swimming in the winter he'll be showing beanie how to acclimate to the cold water and making sure he stays safe. for the past 4 years france has gone for a swim almost every day whatever the weather. today it's

a pleasant 5 degree celsius. perfect conditions for your 1st swim. but they don't just jump straight in to prepare for the icy cold but to do a breathing exercise taking 30 deep breaths without a pause. as the i'm technically pushed up in this breathing technique gives you a bit of a boost to get the adrenaline flowing. to prepare your body for what's about to hit the shock of the cold water. how long but our 1st time a stick it out in the freezing water. we ask. the doctor and specialist in sports medicine what he thinks of their breathing

exercises. it makes sense in that it primes your body for a challenge like swimming in icy water it enhanced his blood flow which makes more oxygen available and focuses the mind but there's a risk of hyperventilation causing nausea or dizziness or even a loss of consciousness so it can be dangerous. dr merkel helps people enhance that flett of performance and part and parcel of that is improving their breathing technique. there are guidelines for each kind of sport take running for example. you should focus on taking deep in regular breaths especially if you're running slowly as a rule of thumb breathe in for 4 steps breathe out for 4 steps that's an efficient way to breathe and it prevents you getting a stitch. for strength training don't hold your breath as you exert yourself so

hold your breath at all with pushups breathe in as you get down and out as you push up. good breathing technique enhanced his performance especially in the exertion phase the abdominal muscles are more chance that stabilizes the rump which allows you to join more repetitions. pain as being in a cold water for 2 minutes it's important not to overdo it at the start. of an explicit boats. i would say it's about time to get out. but you have to get used to this going to. be in a survives his death and feels fine thanks also to his breathing exercises and technique. yes almost. new york come on finding out from the stock up with us positively to the class i was breathing pretty heavily at 1st then told my breath a bit but then i settled down and it went well too good for using your.

breathing exercises can prime the body but also pose a risk that's why winter swim is never take a dip below. the

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the big stage. is still listening to w. . this is the w.'s live from berlin new clashes broke out in jerusalem palestinian protesters face off against israeli police ahead of a contentious march through the city. also coming up. families bury their dead in afghanistan after dozens are killed with multiple explosions on saturday most of them young girls who are leaving school in the blasts. and in formula one racing

mercedes driver lewis hamilton has won the spanish red for you his main rival this season thanks for stopping a red. thanks for joining us there are new clashes in jerusalem ahead of a controversial march through the city plans to events palestinian residents of east jerusalem to make room for jewish settlers as led to weeks long protests any heavy handed police response out of left hundreds of people injured i'm sunday palestinians took to the streets again angry over a planned march by israeli nationalists commemorating the capture of east jerusalem by user. early forces in 1967. 1 of the palestinian families facing eviction is the outskirts they are waiting for

a case to be heard in israel supreme court that could decide whether they're forced from their homes but it's been delayed you know buse time to cramer has this on their fight to remain. cooked is documenting everything that happens here for social media her family is one of 4 families facing eviction from their homes in the palestinian neighborhood of shake shot off in east jerusalem right thing settlers could soon move in here but hey at least this is our life as palestinians we are the owners of the land we lived here legally and everything is documented legally. and they come here and occupied the place and they want to occupy what remains of the neighborhood i. hate this part of the house has already been taken over by to resettle as a decade ago just like across the street where settlers moved into this house they claim parts of this neighborhood is actually their land and have waged

a lengthy court battle against the family if you want to do is almost 100 years. jews lived. and jews own the land. nothing changed the shy one thing that the arabs suddenly decided that they are all of the land of the property and they decided not to accept the jewish ownership like other palestinian families who live in this neighborhood they have every settled here by jordan and the un after the israeli arab war in 1948 they had lost everything after being displaced at that time israeli law prevents them from claiming their lost properties. and that's the supreme court allows a european if there are no other legal options for the family. the morning would then with a it's very painful a very tiring psychologically speaking we're exhausted each one of us has packed

evac with the most important papers passport identity cards anything important next or to focus from school. in university in case they victimise and that's what we need to take with us and. residents and supporters come together to break their omentum fast soon after break out at some point riot police harshly dispersed the crowd arresting some of the palestinian protesters the eviction back over the homes it's like a symbol of force at stake in the israeli palestinian conflict. earlier we asked you to. tell us more about the implications of israel's attorney general delaying be the action hearing. well it's certainly a brief response for the families for the time being because it was also said they can stay in their houses now until

a new court date is set in 30 days it doesn't how can. the lower court ruling which also rise to actually the eviction of those 4 families back in february in favor of. organization that flies the claim and it doesn't of course also change the root causes of this very problematic legislation and we should also not forget there are many other thumb these as well in the middle of court proceedings which are under threat. families in the afghan capital kabul have begun burying the victims of saturday's explosions or than 50 people many of them young girls were killed in the bomb blasts at a school in a largely shia muslim neighborhood no group has claimed responsibility but afghanistan's president bush afghani is blaming the taliban that group has denied the attack pointing instead the finger at so-called islamic state.

at a remote hillside cemetery fathers of those killed in saturday's attack outside a kabul school are burying their daughters. in a country nice to a background hum of bombings and death this attack has been met with shock and in comprehension. she was 15 years old and in the 8th grade. she was very intelligent and didn't miss a single day of school. yesterday her mother told her not to go to school but she said no mother i will go today not tomorrow. that's what she did and today we're burying her here. multiple blasts had gone off outside the science school in weston couple that in essence ended for the day many of the children killed were on their way home to break their ramadan fast with their families. the violence comes a week up to u.s.

and nato troops begin their final exit afghanistan some fear that could leave people here facing new scenes like this one as many afghan security forces battle to gain political power. it's turn now to some other stories making news around the world right now 7 people have died in a shooting in the u.s. state of colorado gunman opened fire at a birthday party killing 6 adults before taking his own life the suspected shooter was the boyfriend of one of the victims but the motive was not immediately clear. hundreds of people have marched in mexico city calling for the legalization of marijuana they want the right to possess and grow it as well as areas to consume it legislation awaiting final senate approval would allow pop action and the sale for recreational use medicinal uses already illegal. a small whale has been rescued in london's river thames after it got stranded in

a concrete block the operation took hours and hundreds of onlookers gathered at the waterfront as rescue crews try to refloat the animal and straight animal is believed to have been a young marine whale. while wealthier nations that stockpile vaccines for their citizens the world health organization is warning that many developing countries have been able to get any supply at all several african states are particularly affected such as chad and it's 16000000 inhabitants. at dismissal hospital in chat's capital into mena there are no debates over how to best rule out vaccines to everyone there are simply no vaccines at all. not even for the doctors and nurses. when i hear that in other countries they're finished with the staff they're finished with the elderly and carry on with other categories well here even people who work in health care are not vaccinated

honestly it saddens me. chad is one of 5 african nations according to the w h o still waiting to get any doses that's in spite of kovacs the un backed program to ship could the 1000 vaccines worldwide child has expressed concerns about receiving the astra zeneca job fearing it may not protect against a variant 1st detected in south africa this lack of infrastructure and the delay in signing indemnity waivers with manufacturers has contributed to the supply lag and because they've had to wait several doctors at this hospital have pulled in. for this and i think it's once again unfair and unjust and it's something that sad incident i don't even have a choice the 1st vaccine that comes along that has authorities ation take it. chad is expected to get some biotech pfizer doses next month if it can put in place the cold storage facilities needed to preserve them in

a country where temperatures soar each day over 40 degrees celsius that's more vital than ever. china sports now and in sunday's late bonus the game has a belly and hosts have been the failed in a relegation battle it was easy to see why both teams are struggling as the game ended without a goal the best chance of the game came when harris has john cordova went through on a goal but he stumbled as he took a shot and the ball came back off the post that was the highlight of a great draw that's he's both teams locked up $31.00 points but half there will be happier with the result as they have a better goal difference and a game in hands. meanwhile mines continue their excellent former coach both spence and a 11 draw away to frankfurt was their 9th unbeaten game in a row and means mines are as good as safe from relegation. our team. opened the scoring for the visitors after 11 minutes and mines looks set to hold on

for a victory intil a brilliant piece of improvisation. late in the game secured a draw for front of the hosts were disappointed to claim just a point as they fall behind door in the race the champions league. sunday's spanish grand prix saw 7 time world champion lewis hamilton become the 1st driver to win from pole position this season but the british been given a real challenge by red bull driver max to stop in this campaign and the race in barcelona. if lewis hamilton is to win a record 8th world title he's going to have to give max pressure stump and not for the 1st time this season red bull's young dutchman roared past hamilton at the 1st corner and held the lead despite intense pressure from the briton. own fresh tires from a 2nd pitstop hamilton passed for

a stop in with 6 laps to go to sadie's pit strategy had paid off and hamilton took the checkered flag. mercedes deservedly celebrated their bold tactical call but hamilton's driving was just as important as the elder statesman rose to 1st up and challenge the briton celebrated a 98 career win and showed 1st up and just what standard he'll have to reach if he's to take the crown. going back to berlin where it has been a gray and wet spring anyone here can tell you that we haven't had snow just a few days ago but sunday treated the city to sunshine and a high of 27 degree celcius now despite ever present pandemic restrictions people got out to make the most of it and so did thomas sparrow talk to some of those people about a rare warm day in germany's capital. it's

a perfect morning in one of butlins most beautiful parks after a long winter marked by the 3rd wave of the pandemic germans are relishing the chance to spend time outdoors the country still has high coronavirus infection numbers but the general mood today is one of optimism. the combination of the good weather and the changing situation. and the fact that people here are. looking very good at that amazingly yes i think i think a lot of people are mostly especially for kids it's very difficult to state how others however prefer to remain cautious the pandemic they stress is far from over . things are supposed to get a little easier but i don't think this year is going to be like it was before. there are more people who get back to nature the better overall i'm still critical of the situations. meanwhile german's continue to

discuss when and how the country could return to normality german officials gave a positive outlook this week when they said that germany appears to have broken the 3rd wave of the coronavirus pandemic infection numbers are falling and the country's nation rollout is gathering speed this is more than welcome news for germans although officials also cautioned against easing restrictions on public life too soon. some regions are starting to lift restrictions such as curfews and contact limitations as the situation improves and now over 10000000 germans who have been fully vaccinated or have recovered from the virus will also regain some freedoms others will have to wait a bit longer but at least they can do so with a good book or with music in the park. called berlin you're watching news from berlin stories is next. looking at brazil's

attempt to control the coronavirus away and look for partners for you at the top of the hour extra watch. oh boy. my 1st boss i was a sewing machine. where i come from women are balanced by the social influence of in something as simple as learning how to write them by side isn't. since i was in the good i want to have those guys i don't mind and it took me less than what.

finally they gave up and mentored by me on my side but returned because sewing machine sewing i suppose was more apt procreates for goes than writing advice.