december, to be within reason what do you see it really is possible to reverse the researchers and scientists all over the world. for a no race against time. they are peers and rivals with one daring goals to help smart nature. the more likes watching it. on youtube dw documentary, the dawn thing can be so much fun. running is great to your body needs to move and there are lots of opportunities for it to do so. but as walking 10000 steps, the day really helps you stay fits. should you always train on the brink of what you can visit can do. is backwards running a valid form of exercise?

find out all that i'm more on this episode of the in good shape. welcome to the show, the what's the best way to get exercise, yoga, strength training. swimming out how much physical activity is really good for you. should use and just to repeat the sun salutations. first 3 reps and the set or 15. and how long should you exercise? that all depends on what your goals are. trying to build strength then aim for only a few repetitions. building muscle requires more and building and tear and some particular types consistent training. what does walking 10000 steps

a day? really have health benefits some people track the number of steps they take every day. 10000 in 10000 steps every day. this is certainly wouldn't hurt 10000 steps. how far is that? an all assuming the stride is 60 to 70 centimeters in length, then 10000 steps is between 6 and 7 kilometers. for many 10000 steps or a benchmark guess yesterday i did 12100. 68. the height is it's still early, but i've done 2000 so far. but who came up with a 10000 step rule not mountain honda is an authority on the topic. so my dear, you're going to is this, your exercise is great and the more the better. but there is no scientific basis for $10000.00 steps of the i think it's just a marketing gimmick. piece right. during the 1964 summer olympics in japan, there was an exercise grades. soon afterwards,

the mazda company launched the 1st wearable pedometer. it was called non 4 months. okay ma'am, is 10000 quote means step k is counter toyota. so the name was to walk $10000.00 steps a day with the mechanical month. ok could only count to $10000.00 to get to fit the miles. the hopes so you might that's mostly in everyday life. i don't exercise that much. so i tried to walk as much as i can. i count my steps and lately i've done 86, sometimes 10000. i make sure i always manage about 10000 steps a day. marina does a health check to see how fits. she has all about blocking. made a difference as an $18050.00 walking. 10000 steps is a great basic work out any that coming up with that as a basis. you can tell that someone does a sufficient amount of move money. so it's nice and i live in this, in this when it comes to training that also stimulates the metabolism and keeps the

heart and blood vessels healthy to then because into training like that it has to be of a certain intensity and minus mystic visit intensity test the load test reveals how intense exercise should be for moving a miser. like many people who have just started exercising, jogging cycling quickly and swimming cause pulse and blood pressure to rise significantly. for lot take levels also rose too quickly during the test. and that's a sign that while she's starting out, she needs to train differently at a greater intensity. but for shorter durations, it's not the, it's a stop to, to my advice to her would be to do structured workouts been slowly increase the duration get 5 minutes, 10 minutes, 15 minutes, that will lead to better fitness and overall better health counseling. as it says, love's outdoor training, the expert on diabetes has read many positive studies on walking. however, from

a scientific standpoint, they're often and conclusive. observation with studies don't allow us to do a causal conclusions. so an extensive study from sweden and 2020 provided some robust research results. that's publishing and the, the patients who walk 4500 steps or more daily had a 50 percent lower risk of diabetes. then study participants who were less active. tiny mothers, feeling that recently another study showed that people who walk regularly even live longer one man knows firsthand how crucial exercise can be and the case of illness. just last summer, thought done today post was 20 kilo's heavier. he was also constantly thirsty and exhausted. due to his extremely high blood sugar levels and severe diabetes. then he had a major physical crisis last night and goes because we rushed to the hospital and i

went to the emergency room and you say, immediately said i had to stay there. his proper sugar levels were determined and the clinic now he inject insulin 3 times a day counting steps, helped bogged down get started in his new life and he is much more active as off and miss. yes, it was pretty much a must for me because i'm still young and i have a family at home. i have 2 small children and i have my whole life ahead of me leaving from you. he's begun to move a lot more and has checkups regularly. the gospel dissolving with the test results show that you've actually managed to make your sugar metabolism disorder completely disappear, even before or done to the post, no longer needs injections, and he's completely healthy again the there's a huge range of youtube videos showing high intensity training souls and very intense workout sessions have long been preset 5 body builders will strength

training the work out so short but push the muscles to the limits and the number of repetitions as know sounds like a good way to save time. the exercise is great for your health, but many people are put off by the amount of time they believe it will take up to the problem. the exercise about 5 hours a week, twice, 2 hours a day, 20 minutes, half an hour, a day per week. the world health organization recommends a 150 to 300 minutes of moderate exercise for 75 to a 150 minutes of intense exercise. but a new study from australia that analyzed 70000 people over a period of 6 years showed that just 15 to 20 minutes of exercise a week and can significantly increase your life expectancy. the discovery caused something of a sensation in sports medicine, the tiny and not all study participants were fitted with an excel or ometer be

a speed sensor, the tracks movement and records. the effort involved and stuff happens. the and researchers discover that for the subject is just 15 to 20 minutes of intense exercise a will lead to a 20 to 40 percent decrease in instances of cardiovascular disease and cancer and sign. so you can sort, this puts intervening of time. so 20 minutes of exercise a week or just under 3 minutes a day is enough to significantly reduce the risk of heart attack stroke and even cancer. helena, viola has worked out regularly for years because it's good for her. because i tried to come here a few times a week to make up for all the time i'm sitting down at my office, just kind of knew what she combines, endurance training and muscle building exercises for 3 hours a week and moderate effort. but according to the australian study,

she could also benefit from additional short intensive workouts assess fund is the exciting thing is that both those who are completely inactive and there is no exercise casually benefit in science, they say that's been corrected for moderate activity. the more the hard to keep and no matter how much moderate exercise you do, you benefit from the short intense session quotes and collectively it ends you mind . if you already exercise, you can simply add some short demanding sessions. but you don't even have to go to the gym to increase your life expectancy. it's enough to just avoid elevators and climb 4 flights of stairs twice a day. even less so the effort doesn't have to be so intense that you work hard for 5 or 10 minutes, like in a hard work out for example, until you can't do it anymore. i honestly just the key is repeatedly exerting the muscles for a short period of time and everyday life without and getting really tired of a day

a couple of days. and tim, on the dash, i peddling hard on a slight incline unoccupied foot, or turning off the motor on any bike or running to the bus stop, that's 200 meters away. and that's why i'm not made a cline on law finding. it's important to remember that to improve performance long term. the heart has to be really stimulated, challenge to briefly but intensely one dies and response. blood flow to the muscles improves. these was good hearts, blood flow can also improve and the focus on or short, intense repetitions can help increase life expectancy. but endurance training is worth while at any age. rejuvenate yourselves and turns back your biological clock . research as it done on university in germany, provided evidence for this back in 2018. the scientist looked at red blood cells, especially the chromosomes they contain their genetic information. at the end of the dna strands that make up chromosomes are what are called, tell them here,

like the caps at the end of a shoelace. telling me here's protected dna from franklin and deteriorating, which is the normal part of the aging process. the each time cells divide the protective, tell them here's shorten, allowing the natural aging of the cell to progress. and within our biological age the german researchers were able to show the exercise, it can slow down this process especially endurance training. me did rejuvenate this else. besides, that means we can delay the aging of ourselves. our muscles are bone and send our blood vessels to then. so actually a combination of endurance increasing physical activity and intense short work out is the best thing we can do, especially for the good thing is that you don't have to do everything at once.

anyone who manages to push themselves twice a day for 2 minutes and incorporate proper exercise into the daily routine can significantly reduce their risk of dying prematurely. learning to will is a difficult and time consuming in depth. even though practice sessions start with kicks in the room, it takes most babies about a year to be able to work on their own. so it's no surprise that advancing to high jogging and running marisol. this takes much longer. some people even prefer to run like this. it's hard work to do it effortlessly and skillfully running backwards in real life. lots of different matter altogether. a 100 kilometer run is a challenge and what most people can't manage normally market the organs from one start runs backwards slash. it's helpful to look backwards because then you can see

what you've already accomplished. you always have that when you're running backwards. backward running has become an established sport and it goes up to rec, was introduced to the discipline by her coach, all of stuff into it's not so hard on the joins and you can lessen the impact more easily. i'm kind of your best off field, very pleasant. in any case, i'm running backwards is considered particularly healthy. it's said to train the muscles in the back of the body. sports scientists and ask lead to find a tongue has taken a special interest in it by looking at the flow from the roots. and most when we're running backwards, we have increased activity in muscles that we tend to neglect, to not use in everyday life. dot to come the on that to there's less impact on all the joints names for these movements of, of the inside home points. and last but not least of these and they can help limit other injuries that can take place in the musculature. when we run normally of

$100.00 subsidy, people who sit at a desk a lot like law student kind of god put extreme amounts of stress on just the front of the body. that can cause back shoulder and neck problems, nothing upright and backwards of as if i'm pulling you up by the pony tail for you . with these issues in mind, i know tongue develop a training program. many exercises target the bodies neglected regions. thumbs out, then you'll have the full range of motion. another focus of his concept is exploiting the full range of motion, martial artist, athletes, and office workers all benefit equally from the approach. as always, when i push off with my legs and then extend my hips as if i were jumping backwards . many exercises from the sessions train the posterior chain muscles, which helps maintain fitness, by account directing strains from everyday work and sports activities on the look

at the german sports university. cologne's institute for movement and neuroscience, researches under way to explore how sports and regular exercise affect the brain and memory deal on physical effects was condition up by many. we studied people on the verge of dementia to find out if a regular exercise and sport regiments can slow or even prevent the progression of dementia. definitely come in the tank support club of projects. elderly people who have not previously exercised trains 2 to 3 times a week for a year. one group worked on coordination and strengths. another trained endurance of the control group didn't exercise at all. memory tests after 12 months showed a significant improvement in memory in the exercises and their perceived quality of life also increased. so to sum it up,

backward running and training, the posterior muscle chain actually makes sense for the body. for the brain, the type of exercise doesn't matter. the most important thing is to do it regularly . what should you eat before or off to exercise? it's a question that has a multitude of ounces, and those offices are as varied as we are. experts say there's no dietary concept that works for everyone, but they all agree on one thing, protein is very important. what do you know protein is? are there to help muscles grow the food i that's most going buckington data, scan it. yeah. i know that from strength training, especially which is about building muscle and was that's where most people use in that it's fun in mice and i'm given that clear markets. i used to doing role x when i did the competitive swimming and i always drink them right after we train. just

act as well. i told them to stand by doesn't slip down, roll eggs after he works out, but he does consume a lot of protein to the 42 year old personal trainer from the stuttgart works out almost daily and pays particular attention to building up his muscles. proteins are actually very important for our muscles and our body how com, of the proteins provide building material for organs and blood and for enzymes and hormones as well. they play a key role in your immune defenses. the protein is made up of different amino acids in order for the body to produce its own tight teens. it needs 20 different protein building blocks. however, they can't make 9 so called essential amino acids on its own. the body can't store proteins either. and that's why we have to consume them continuously with our food,

especially for muscle building. muscles consist mainly of proteins. when we exercise our muscles are subjected to stress. this can cause tiny tears, which are the source of muscle soreness, but it's not harmful. our bodies encourage to build up new tissue in the process. the rebuilding of muscles is known as muscle, protein synthesis, and actually lead protein in order for it to work to get as much protein as possible from his food kristy on about each very protein which meals 3 to 4 times a day. model stuff is mice. who's in the morning, i usually start with 3 to 4 a semester. show me what i liked at mushrooms and usually half and all the cato skips at lunch time. i have some kind of meet so much. now i'm meeting the phone and green beans. my students not in the evening usually right after i train, i have a shake and then a light fish like this, pollock fillet together with the source of carbs and vegetables like i have here.

and uh, i know i can use excel in boxes. you got it, i'll have it. pc on bon weighs, 80 kilograms, and consumes a total of almost a 140 grams of protein every day. that's just under 1.8 grams of protein per kilogram of body weight. to get the most of his protein from animal bases. since me provide me a protein and vegetables. for example, the state contains an average of 23 grams of protein per 100 grams. properly on the other hand, contains only 2.8 grams the but it is possible to also obtain protein from plant based sources like lentils, and not the german nutrition society which promotes evaluate and publishes nutritional research. recommend point 8 grams of protein per kilogram of body weight per day for adults. for those who exercise more than 5 hours a week, a protein intake of 1.2 to 2 grams per kilogram of body weight is recommended.

at the generally, the more intense the training, the more protein is necessary. therefore, protein intake should be adjusted for high performing athletes. according to the german nutrition society, more than 2 grams is not recommended. the, it's also important for people who already have pre existing kidney diseases, to avoid excessive protein intake which is nearly 2 grams of protein per kilo per day. christie on bomb is that the upper limit of the recommended amount of protein for athletes. in addition to the amount, the timing of his protein intake is very important to him. he insist on heating a lot of protein directly after training. but does that really work? we ask food chemist, doctor hans pound when the cologne sports university. he knows what influence

nutrition has on our bodies and how to consume proteins sensibly for amateur athletes. he says the timing isn't all that important. give it a climb for you. i would recommend a very tie it for amateur. it all is, well, they have to make sure they get enough protein from plant and animal sources, which it also doesn't really matter, is proteins consumes right after a workout or an hour or 2 later at dinner. as long as the amount is right opposite on the optimal domingo students, it's similar for competitive estimate. it's only that they require greater amounts of and there's widespread consensus among scientists that a balanced diet for at least provides the best protein intake that means from both animal and plant protein sources to taylor from 4 to info and other animal protein sources like from dairy products as me are somewhat closer to the human protein and human amino acid patterns. it's

less than they are. and that's why they're usually considered higher quality. it'd be up to the english tools. still, he says it is possible to achieve this pattern with, with vegetable protein sources through inappropriate combination. i think on what is on a mistake by the guitar. it's important for vegetarians into deacon's to consume different protein sources, and mix them with syria on all the good reasons why you can sort of products and so on. and so we up with them in order to achieve the pattern that humans need still to senior inductive inch when we take so a balance and very diet can easily cover protein requirements for the average person. christy on ball doesn't need a protein shake after training. but for him, it's part of the routine natural work out. it makes him feel good, and that's what counts their active well, many of us struggled to find a reservation to workhouse. a lot of us simply don't have the time. but there are also other factors that keep us from exercising. we as thomas case

for tips to help people become more active, exercising is actually quite simple. to do as quick as the exercise and put one foot in front of the other. i mean, keel in front of the big toe or if you walk 3 or 4 meters forward and most importantly, back again, please give me. they'll look that this is a light, but effective exercise. even if many people think it doesn't look like much of the work out the desired and well, many people think exercise have to be uncomfortable, not painful. not so. and exhausting. one's understanding was the coach is a sports scientist for his exercises. first and foremost about moving he recommend starting easy don't even pretend, opal this exercise is for the upper back guns. you take an ordinary dish. towel hung to look like the backs of the hands backward siphoned and grasped the towel and hip with my 2 arms and stretched. then now you pull the shoulder blades

together at the back door of the blankets and will release them redone. if you repeat this 20 times a day, your pastor will improve. the exercise is especially good for the spine showing god i'll look straight ahead. without rotating the head, turned the upper body calmly, not forcefully over, but with a gently guided movement on these on the fields of the vehicle when you can do it at the ending or sitting, whatever you prefer to my home. so if you avoid a simple exercise but it makes a difference the back and bottom are also easy to train. looking at a certain the back is stretched forward nicely. now we lift and stretch the left leg backwards thing in slowly lower and again, spar scientist has chosen these exercises because they're easy and suitable for beginners from last time i think most people have a false perspective. they have this idea in their heads, that exercise has to be 5 kilometers of jogging or playing in the regional soccer

league or something else. and what lies, you know, that's not what it's about. i was, i don't get stuck on this. instead, it's important to exercise regularly as ideally, don't even have fun doing it too much. cash hasn't been perfect and stuff. get a good start. i would recommend picking a day of the week and marking it on your calendar. it's always the same day, always the same time i can talk and just to get started or when i have my rules, the the best way is to plan and fix date with others. but what if you don't have any extra time for exercising diets is always going to it helps a lot to incorporate sports or exercise more in to daily life interval. for example, you could leave your car and ride your bike, take the stairs instead of the elevator, and get off to a few stops early on the way home and walk the rest of the way. and that's what going from a few. well, if you do this for 4 weeks, i mean once a week, consistently, then you'll notice that it does you good. and above all,

you'll have fun boss, have to use a summary of to start with easy movements, schedule a weekly exercise session and integrate exercise into your daily life. so now you know everything you need to know to be more active. best of luck on your foot. this jenny, so you're next time in good shape by the

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europe to saver your romance. 30 minutes on things w. stopping climate change, that's what they're aiming for. we want to achieve re thinking and society. assume about commitment and hope about visions and the people behind the burden. catastrophe. climate change the 75 minutes on dw the 2016. that's a good bye to the queen. customer wants to see if germinate was for me the last few years have been quite a ride, getting fairly in touch with the tab. and i've already done the homework when it

comes to databases. and of course i always look right in the eyes for kids. but perhaps the biggest on the new hobby of $900.00 on the referred not to be in the news that refers and never comes. but when you're feeling altogether, you'll realize it's cold just as another way of living. are you ready to meet the devon? then join me, right, just do it on vw. the sad thing is it says to bangladesh, a gold hissing the country feature, the guessing push back, even from their own families. i can be, they told me that was the weekend on how to use it. a lot more dollar will actually on the, on the slicing social moons seeking your self determined life.

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