leads, politically and religious. how do people live the jewish stream today? close in 60 minutes on dw, we've got some hot tips for your bucket list. magic corner check. hot spot for food. and some great coach on the board has to vote w traveled off, we go, the dogs 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 stuff. but does walking 10000 steps the day really helps you stay fit to do always training 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 in 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 tearing. some particular takes consistent training but does walking 10000 steps a day to really have health benefits. some people track the number of steps they

take every day 210000 in 10000. that's every day. this is certainly wouldn't hurt. $10000.00 steps. how far is that? assuming a stride is 60 to 70 centimeters in length, then 10000 steps is between 6 and 7 kilometers from many 10000 steps or a benchmark i guess. yesterday i did 12168 days now. i just know it's still early, but i've done 2000 so far. but who came up with a $10000.00 step rule mountain? honda is an authority on the topic. maybe you can always have this. your exercise is great and the more the better. but there's no scientific basis for $10000.00 steps of the i think it's just a marketing gimmick. piece of rights during the 1964 summer olympics in japan, there was an exercise grades. soon afterwards, the mazda a company launched the 1st wearable pedometer. it was called lymphoma. ok. my

man is $10000.00 quote. mean step k is counter data. so the name was to walk a $10000.00 steps a day or allow the mechanical month ok could only count to $10000.00 to get you fit, moving a miser hope. 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 it was manage about 10000 steps a day. marina does a health check to see how fits. she is, as all about walking, made a difference as of the same 1000 and walking 10000 steps is a great basic work out any of that coming up with that as a basis, you can tell that someone does a sufficient amount of move money. so size and i live in this and that, but when it comes to training that also stimulates the metabolism and keep is the

heart and blood vessels. healthy the dining does into a high training like that. it has to be of a certain intensity. and i just most degree say intensity to the low 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 assigned 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 it. to my advice to her would be to do structured workouts and 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, there often and conclusive observational 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 up to 10. and the patients who walk 4500 steps or more daily had a 50 percent lower risk of diabetes. them study participants who were less active. tiny mothers, being that recently another study showed that people who walk regularly even live longer one man knows firsthand how crucial exercise can be in the case of illness. just last summer, thought done today for us was 20 kilos 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. and last night and then 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 does all the test results show that you've actually managed to make your sugar metabolism disorder completely disappear in this one is all 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 preferred by 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 from the exercise about 5 hours a week, twice, 2 hours a day, and 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 d, a speed sensor,

the tracks movement and records. the effort involved to something happens. the 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 diseases and cancer and sign. so you can start 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 by law has worked out regularly for years because it's good for her. i tried to come here a few times a week, so make up for all the time. i'm sitting down at my office, just kind of knew what. so 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 thunder 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 motor hot depend no matter how much moderate exercise you do, not you benefit from the short, intense session quotes and collectively attends even mine. i did 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 though, the effort doesn't have to be so intense that you work hard for 5 or 10 minutes like, you know, hard work out for example, and to tell 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 doing a couple of days in doom on the dash. 5. handling hard on a slide in klein on,

in biology or the or turning off the motor on an e bike or running to the bus stop. that's 200 meters away. that's why not meet all my client on low findings. it's important to remember that to improve performance long term the heart has to be really stimulated, challenged briefly, but intensely one dies and response, blood flow to the muscles improve these. what's good to the hearts blood flow can also improve and the focus on a 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 has it done on university in germany, provided evidence for this back in 2018. the scientist looked at red blood cells and especially the chromosomes they contain their genetic information. or at the end of the dna strands that make up chromosomes or 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 the sales. 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 the 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 not a surprise that advancing to high to 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. that's a 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 go on the track was introduced to the discipline by her coach, all of stuff into it's not so hard on to joins and you can lessen the impact more easily. i'm kind of your best to our field, very pleasant. in any case, i'm running backwards is considered particularly healthy. it 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 flow from m v a and the most. when we're running backwards, we have increased activity in muscles that we tend to neglect, to not use and everyday life thoughts who come beyond that. there's less impact on all the drawings names for these movements of, of the on site home points. and last but not least, it can help limit other injuries that can take place in the musculature. when we run normally, all sorts of 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 up right and backwards of as if i'm pulling you up by the pony tail for you . with these issues in mind, i know tongue developed 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 maintains fitness by count directing strain from everyday work and sports activities on those at the german sports university. cologne's institute for

movement and neuro science research is underway to explore how sports and regular exercise affect the brain and memory deal on physical effects. working this up by many we studied people on the verge of dementia to find out if a regular exercise in sport regiment can slow or even prevent the progression of dementia. definitely not in the tank support glove 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 strength. 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. 14 a protein is are there to help muscles grow the food i that's most going back. think on that is going to yeah, i know that from strength training especially which is about building muscle, that's where most people use in that it's fun and nice, but i'm given that this would clear, i'm not good. i used to doing roll 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 stuff got worked out almost daily and pays particular attention to building up his muscles. proteins are actually very important for our muscles and our body. how come proteins provide building material for oregon's in blood and for enzymes and hormones as well? they play a key role in your immune defenses. a protein is made up of different amino acids in order for the body to produce its own type teens. it needs 20 different protein building blocks. however, it 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 . essentially 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 athlete lead protein in order for it to work to get as much protein as possible from his food kristy on both it's very protein rich meals 3 to 4 times a day. most of the stuff is, mice is in the morning, i usually start with 3 to 4 a semester. i'd like to add mushrooms and usually half an hour of a condo lunch time. i have some kind of meet so much now i'm eating beef bone and green beans. mice and still let me see in the evening. usually right after i train, i have a shake and then a light fish like this. pollock for late it together with a 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 may provide me a protein and vegetables. for example, based a 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, approaching 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 and 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 insists on eating a lot of protein directly after training. but does that really work? we ask food chemist, doctor hans pounds from a long sports university or 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. gibberish lime for you. i would recommend a very diet for amateur oswald, they have to make sure they get enough protein from plant and animal sources, which it also doesn't really matter, is a protein that's consumed right after a workout or an hour or 2 later at dinner. as long as the amount is right opposite on the opportunity to being a student, it's similar for competitive athlete. 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 with a taylor from the info and of animal protein sources like from dairy products as meetings are somewhat closer to the human protein, human amino acid pattern, and c plus neil. and that's why they're usually considered higher quality. it'd be

up to the english tools. still, you said it is possible to achieve this pattern with vegetable protein sources through inappropriate combination. i think on this on a mistake, but i think it's important for vegetarians and deacon's to consume different protein sources and mix them with syria on all the good awesome device, good story, products and so on. so we up with the in order to achieve the pattern that humans nice thoughts senior, inductive inch when we take so a balance and very dye, it 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 after a workout. it makes him feel good, and that's what counts. are there active? well, many of us struggled to find a reservation to work out. a lot of us simply don't have the time. but there are also other factors that keep us from exercising. we also thomas case for tips to help people become more active. exercising is actually quite

simple as quick. so the exercise is good for balance. and it can be done anywhere in the hallway or in any room and put one foot in front of the other and keel in front of the beat total if you walk 3 or 4 meters forward, and most importantly, back again, please give me the look that this is a light but effective exercise. even if many people think it doesn't look like much of a workout. because arden's while many people think exercise have to be uncomfortable, painful now. so and exhausting one's understanding was the coach is a sports scientist for his exercises. first and foremost about moving he recommended starting easy. don't you don't pretend all this exercises for the upper back and guns. you take an ordinary dish. towel hung to look like the backs of the hands backwards 5 and then grasped the towel and hip with my 2 arms this dread.

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

and 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 and ideally to even have fun doing it. for most kids has another to been perfect and still 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 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 guns. 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. remember, that's always my fuel. 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, doc. here's 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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this is the, the unit is coming to live from berlin. military drills in taiwan. the island simulates its response to an invasion. soldiers practice repelling an attack on taiwan main. airport. annual exercises come at a time of heightening tensions with china. also coming up wildfire sweep across algeria killed.