it's a remedy for every thing, whether your problem is fact pain parts disease, joint complaints, digestive health or broken sleep, even worse against cancer and depression. what's more, it prolongs life didn't work against the verena's rheumatism. we'll deliver the goods on it right here on in good shape. the this 6 kilometer run is just slight training for verena good. the air scheme. she's an amateur triathlete is preparing for a competition in 2 weeks time. that's the thought that the 1st. so when 1.9 kilometers, then cycle 90 k and then run a half marathon that she can take to the track with a spring in her step is by no means a given in her mid twenties,

she experienced sudden pain during training. yeah, that's what i got. it was really strange. i had risk pain, but i attributed that to playing tennis here. i played a lot of tennis before. that was the fluid it hopefully i never, i met you guys. so i thought maybe i'd over screen my wrist a bit with my backend to the left and went to see the doctor. i'm going to and from let some i've gotten a few tests later she received the diagnosis. rheumatoid arthritis a disorders that causes swollen and painful joints. you have to factor and stuff on . so i asked the doctor if i die from it. and then that he said, because i know, but sooner or later you could wind up in a wheelchair because of it that single them quite square down for verena goodesky giving up sports was never an option wanting to keep active. she developed a passion for running cycling. and swimming, now she trains most every day. her doctors were skeptical at 1st. i think about much math, but when i increasingly b,

campaign free on and off not only through exercise, but also some changes to my diet. my doctor and again supported me as though sometimes they'll have an acute flare ups. i think that means joint swollen shopping, or maybe it'll just look red nice or it will only hurt. awesome. then i can't train for math if it's the ankle joint and i go swimming instead. thank you. if it's my back, then i take a break. i take that into account and apologize for that name is looks a hell along with exercise. she takes arthritis medication and eats anti inflammatory foods. goodesky hopes to stay healthy for years to come. she post nutrition and exercise tips on social media. nobody memphis went out just because someone looks healthy doesn't mean that they are. so if you ask someone how are you, you should expect the response to not always be fine. thanks. i would rather today's a bad day because attack by 3 and a good to ask you hopes to give fellow sufferers encouragement and show them that

exercise can help combat rheumatoid arthritis. for time out of mind, the doctor said if you will, then rast people with we cards or disease long as we're told to stay in bed after operations, patients were supposed to lie around for a week. but today we know that exercise helps long patients maintain stem enough and increase oxygen levels in the blood. and then after a heart attack, it encourages new blood vessels to grow in the heart. worn joins grow more resilience while after an operation. the right doses of exercise can make boons, he'll faster and guess what helps against another wide spread inflection, bad pain. physiotherapist christian rocher leaves many different kinds of muscle paying attention. share a common cause. once a cup is typically even though it's because the, our bodies are designed to move, it's not a constant. the sitting are being immobile, causes our muscles to,

after feeding, at our tendons. to tighten this via our metabolism, no longer works at full throttle, which can make us over wage. you've or lead to cardiovascular disease of a concrete anti virus anchor. andrea is main, has suffered back pain for years and he knows why about open to i have a typical office job, it's going i'm sitting at a p. c for 8 hours a day and not moving around by doing even in my free time. i don't do as much as i should room on. so i think that's one of the main reasons to think of this as under the whole list. the trouble was sitting is that people usually lean forwards with their shoulders, hunched and their backs lumped. that's because the human head weighs around 6 kilograms, and close the body downwards. that over strange the muscles at the back of the body and shortens the ones at the front. overtime, this becomes a source of pain. andrea's main is taking part in

a 4 week course of therapy. she's learning that movements he's long avoided, will use his pain, provided he trains regularly in time, let's go back to our muscular shirt. is an adjustment mechanism for combat exact pains of it. many people are afraid to move in new ways as they're scared of injuring themselves. but that rarely happens. activity is the key to fighting persistent, lower back pain, and then clutching. but it's not just our muscles and back that suffer from sitting too long. so do our blood vessels sitting? can restrict blood flow in the legs after just 6 hours of uninterrupted sitting, the walls of the major league, arteries harden, blood flow to the brain is reduced as well. we often underestimate the harmful effects too much sitting has on our health, says cardiologist melanie, whom logan was i have chrysler. famously for cardiovascular system,

isn't made for prolong sitting all it loves, movement baby loves to run ride bikes and swim anything active costs. and we just don't notice that straight off, and that's what's dangerous or stronger because if i won't have cardiovascular problems on the day, i've sat too long musical, but it's a big risk factor for circulatory disorders. arterial sclerosis, heart attacks and strokes and christoph, charlotte and his colleagues spend many hours a day behind their desks at this engineering office in hamburg, but twice a week. they now take an active lunch break the warm on my by stretch on it and give it their all them just given the formula for us for the goes, what we got to florida florida, florida, florida. the break like this is ideal. sitting for long stretches. it's what's most harmful. yes, it comes vicious. what's really important is not to put off moving around on that. i can't just always sit around all week, spend 8 to 10 hours a day at my desk, and then run around the lake once on the weekend and think i've made up for it. it's really much more important to plan little units of movement into your day for

vehicles i'm hyphen supply on this active lunch break. certainly does the engineering office staff, a world of good mobile i was think of buying the whole shipment trick us off when i noticed, when i don't get to do it for awhile when there's too much work and i missed a few sessions. i mean right away, i noticed the effect it has on my body. hope all is spect wise. no wonder since sitting for too long to make you ill. so that's why more and more companies are offering staff afternoon exercise breaks the home to find off on deposit. don't just break is worth it for the companies because it's workers are simply sitter and healthier warranty. so it saves companies money on sick pay by congress talking going for a walk during a break also helps. the main thing is to get moving, especially after eating. because the lack of exercise also increases the risk of diabetes. and over most the longer in our muscles are inactive for a long while. they also need less blood sugar. black means this glucose is d as in

our blood and isn't absorbed by the muscle cells or other cells die. so i'm sitting for long periods is also a risk factor for diabetes, utils. diabetes, cardiovascular disease, back pain. even cancer sitting increases the risk of contracting them off. that's why long periods are sitting, also raise your mortality risk. so it's good to move around a bit as often as you can even just standing up sometimes can help the survey take a look. it's very important to do something and doing every 45 minutes home. and that means activating the major muscle group within was marked at the very least, unless you need to stretch me. i think one should say as being i'll take the telephone receiver in your hand and you walk around during phone calls and would take a walk to the coffee machine. or do i have such a glass of water that when the basic idea is not to let your metabolism fall asleep, but instead to keep it active. but that alone isn't enough. after

a week of sitting at work, you should also get some exercise. and on a regular basis, the world health organization recommends 5 hours of moderate activity per week. ideally, it should leave you slightly winded and employee as many muscle groups as possible . because moving around a lot can go a long way towards combat in the negative effects of an otherwise sedentary lifestyle. just 15 minutes of exercise a day, you can prolong your life. your body's defense is also a better fit. in one study, older people who would for suit and during sports throughout their lives had more active immune cells and got fewer infections. studies also show that sports can partially replace medication and sometimes completely. it's good against heart disease, high blood pressure, depression, and for many pain issues. that's for sizes,

a more effective long term solution. then pain killers that let's lillia has a stressful job. he's the sales manager for a software company and sundays. he doesn't have time to take a break. the constant pressure has left its mark. i have to spill, i sense that in the area from my neck to my shoulder, the muscles burglary coming ever stiffer and more painful office. they started to take samantha, hold on. if i'm not seeing that, let's trying to loosen up his muscles by compensating with stretching movements. without success, things only got worse. let's go to the. it was like a hot object was drilling into the space between my spine and my shoulder blades and radiated all the way into my arm descending on finals. he started taking painkillers to get through the day. at night he could barely sleep, despite the tablets. why?

kindly strained his neck muscles well. cycling he often took long by cries, usually leaning over the handle bars. or was it an old problem with a slip disc? resurfacing douglas lou, you went to a doctor who looked at an old image of the slip disc between the 5th and 6th cervical vertebra and gave him a steroid injection needle, was inserted right where the nerve leaf is fine, but it didn't do much good and he worried about the risk losing his mind, even. it's not like an injection just under the skin. instead it goes to the point of a spines and which is kind of scary aspect. and i really wanted to avoid that. this is the, this is so he made an appointment with chris john storm at the hanover medical school who confirmed the douglas lu. yeah. had a slip disc. but during a thorough examination the doctor found another explanation for his pain. but i'm

getting it simple. and one of the tests the orthopedic specialist performed was a check on each individual muscle, pressing each individually to see whether the pain radiated down the patient's arms finalized on going on. one place hers quite, but it isn't a shooting pain. after the exhaustive set of tests, the doctor diagnosed with lillia with the rascal outlet syndrome. it's caused by pressure on nerves or blood vessels in the area between the neck and shoulder. the scaling muscles are a group of 3 muscles on each side of the neck. they run from the cervical spine to the upper 2 rips. there's a small space between them called the scaling gap and several nerves pass through it. persistent, poor pastor, causes the muscles at the front shorten, putting those in the back under too much strain. this can cause the scaling gap to

narrow and the muscles begin pressing on the nerves. ready that can lead to pain, not only in the neck and shoulders, but also discomfort in other areas. it's kind of health, i'm sending out some pack, those pains in the left arm and the left side of your chest. what can feel like a heart attack of we're going to use no go to and by all means you should go and have that checked 1st. so else could add them, but it's also a very common symptom of the ras ago, what syndrome? via because the nerve involved also leads to the back of the shoulder blade area and arms is willing to so it can cause chest an arm pain. on the left hand side is kind of the zip test which is inside to compose an option that some of the orthopedic specialist says. the graphic outlet syndrome is quite common, but often goes on recognized. it's all compared to like, carpet kind of surgery that frequently after miss diagnosis. and when people have things that go number at night, they think it's carpal tunnel syndrome is on the compression of the nerve and the risk. but then they have this really common,

but unnecessary operational to chris john storm, sent that let's move you to physio therapy to learn how to improve his past year. the goal was to relax his neck and chest muscles to allow the scaling gap to expand and assign kind of the symbols cliff muscle tighten. this is the problem. i would treat it 1st and see if it improves coke ups. and that's before giving an injection, which is not without risk. and certainly before i would operate on this question of you. during the acute phase, physiotherapist dennis style mocked treats patients with manual therapy, a painful process. but after it slowly starts to have an effect, the pressure on the nerves easiest slits, highest is open. on step 2 is notes known as neuro dynamics. when the nervous system starts moving from is missing, the nerve should be able to glide smoothly from the brain to the fingers, but the muscles press on it to view, we remove the pressure points to the nerves,

can learn to glide from the attendance level just to make light levels i came down . so we device design, the physiotherapist shows deadline, different exercises, simple movements that can be easily incorporated into everyday life. no equipment required in touch, seeming like 10 minutes a day is plenty. now that's more effective than doing 10 hours a day for the next 2 weeks as well. that could make it worse as estimate to get rid of the issue completely. it'll take 10 minutes a day for at least the next 3 months after that. but more likely a year and a half on the cover is a lengthy process. the orthopedic surgeon also advises debt, let flu use to pursue a wider range of exercise, not just cycling, but also light workouts on the cross trainer and to stretch regularly. just beautifully in so much easier, it would be good for him to really loosen up the tense muscles and his neck lice. or to make small rolling movements with his shoulders backwards and forward bias and look, that would or stretch with his arms back in the spring. so it's not always about

weight training or lifting a 100 kilograms keys, or do you mind that pulls the she had worked, she also advises debt left lillia to take me a frequent breaks and regularly switch from sitting to standing at his desk. and he needs to learn to relax, not just physically, but also mentally, ment, isaac medicine or mentally you tell yourself i feel so tense today is one, it's attention phenomenon in the true sense of the word as it was on con ones that can show up in your muscle, it was, but it can also show up mentally tools all through grumbling, thinking stress, and ta, this bundled with the ultimate. in other words, mental tension can have a direct effect on muscular tensions that will be most douglas lillia already knows what's good for him. he used to go for walks in the forest, but when things got stressful at work, he stopped making time for them. now if he wants to change that as this as an adult because one's ignited, this is a clear warning signal to pay more attention to balance of the by the trying to

achieve more balance with relaxation and last night and bring more serenity into my work day. and also bring variety into my exercise routine. so that's something i'm very confident that will help except i'm thinking more positively now that let's know, is that to give his nerves more space again, his muscles need to relax. and that, that's the only way to get rid of the pain in his neck. for good board also raises copeland mean serotonin and nor adrenalin levels in the brain, hormones that influence your mood. so exercise is good against depression, flight endurance, sports are especially effective, but yoga and strength training also help and activity turbo charges your immune system helping prevent cancer. one studies showed that people who were physically active reduce their risk of developing 13 types of cars, sonoma, and sport can help after a cancer diagnosis to, for instance,

to support therapy against the bible and prostate tumors. and women with breast cancer. also see big benefit except one day on a mueller discovered a lump in her breast. she just given birth to her 1st child when she received the shocking diagnosis. cancer, it soon became clear that she needed an operation and strenuous rounds of chemo therapy desk to go down colorado 6, that's my 1st thought was, i won't survive this. i won't live to see my daughter grow up. i thought you really often and said to myself, to you on what can i do to help my body get healthy again? so it does depend on me. so that was a really the goal to do everything possible to retain my health as ok, which was august when she'd heard about o t t short for uncle logical training exercise therapy. and she wanted to start doing it right away. her desk, your approved spot concepts. this exercise basically has healing powers. where

that's been proven. studies have been conducted on the extent to which the board influence of the body. and yes, it certainly does have to and you all have to see have with it is in the fall. and we see that women undergoing chemo therapy have significantly fewer side effects and less nausea, less joint pain. and, you know, we certainly see that the, the single human high. yeah. the miller started with o t t. well, she was still having chemo therapy twice a week. she did strength and endurance training the sports scientist bird. and on hoping to ward off poly neuropathy. a tingling or pain in the hands and feet. that's a typical side effect of chemo therapy. stood inside studies of clearly shown that it helps minimize pain and discomfort. calling your office is one of the main reasons people break off chemo therapy and to see what, what the longer they can continue with chemo. the better it is for the patient. stand still is a step backwards, and that's how i see it. all of the body structures we don't exercise or move to

the atrophy. okay, so not exercising during cancer treatment is a bad idea that some i can't stress that enough and he'll definitely the animal is daughter yet to is now a year old and add a is there for her child and her partner. she credits exercise with giving her the strength and energy says like what i'm doing really well. i'm healthy. i'm strong. things could hardly be better estimate of us. besides line come to her post treatment program is still ongoing every few months and a miller has a checkup. she plans to carry on with the strength and endurance training both for herself and her family. so which exercise should you do? of course, if you have a specific condition, you should discuss things with your doctor 1st, then try out different stuff to find out what works for you. the strength

training can have a big impact and endurance sports are particularly important for your hearts and circulation. so it's best to combine them, but where you don't really like the gym and don't have enough space at home. then we have a tip for, you know, you know, each thursday this group gathers for an awkward fit course. the participants warm up in the shallow and not find any words in the same direction. good, good. now placed your lower arms on the pool. now then press it under water and move forcefully through the shallow end taxes. this let the middle help push. you will loan that, you know what is going to submit. see then, this exercise prepares the major muscle groups and the legs and torso for the training to press the noodle underwater,

while counteracting it's up thrust. and pushing forwards requires not just strings, but body tension to finish on 5 pallets and specify that when i fall over, i fall into the water. that's really important, especially that'd be that it's protective because i'm in an environment that i'm not able lies this any additional. and when i go into the deeper water out, then due to the buoyancy, i also train my balance myself, but i have to keep my balance to move forward. so that's or to move it all kind of fluid resistance mix training and water more effective because we fight this drag in all directions with every move we make that slows down our movements, but also causes us to burn more calories spend on land or hearts and circulatory systems benefit to the heart rate often slows down under water, but the organ gets a better work out. respiratory muscles are also strengthened because of water pressure, compresses the chest slightly, making it harder to inhale. the boy and see also reduce this pressure on joints,

ligaments, and attendance. so water is an ideal place to train for the next exercise, participants you swim title. it is 50 line. you can remain seated. but your task is to lean slightly forward on your poll. now, rather than just sitting on the exit, okay, i found was the lines that the exercise may look easy. but this when problems increase, water resistance, the more upright the paddles, the greater the effort required on you know, make it bigger and bigger motion. you just, you can also turn your hands slightly and push backwards. sports will lead to go faster than i've added. this exercise is particularly effective for training the arm, torso, and chest muscles. fingers arts burger has been given, acro rubik's, an aquifer classes for over 30 years. she's always been a fan of training in water,

and i need to run disrespecting by so it's pure applied physics in the water. i think that's really great. uh, how does, when i train on land, i have to work against my weight. i jump in particular are very stressful on the joints for the delay. and when i'm in the water, i have the benefits of water now. langley, the buoyancy went and the dr. investor veto started. numerous studies have shown that aqua fitness has health benefits for a variety of patient groups. here are 2 examples. adults. american studies found that by taking part in active fit classes twice a week, overweight adults were able to reduce their body size and waste measurement in just 6 weeks. and australia and the searchers discovered that after 2 months of training and water, patients with chronic lung disease, c o p d had better endurance than a comparison group. who trained with similar intensity on land the back of the pool. i live in an hour, raise your arms again,

and punch forward now to the side, sizing out downwards to the side. drive in every direction you know, like you really boxing. and then after 45 minutes, the aqua fitness course draws to a close. the participants loved it. while you can enjoy the benefits of exercising and water on your own, doing aqua fit in a group is usually a lot more fun. almost as much fun as watching in good shape. see you next time. bye for now. the you guys familiar wash told think i wouldn't better choose to have surgery. cool. yeah. you found a plastic surgery going under the knife for beauty on yesterday?

mom on me while i want to get a nose job. some other i think his face is fine. there's plenty of potential for conflict when generations class us and them. next on d, w, getting voice to traumatize. this is the journey to building the independence radio in iraq, the destruction of most who could not hold them back because the deer and his friends had a big position in my family said, don't come back again, but why don't come back returning to the ruins of my of the into o is on d w. the

systems can be used across different jo, this is the real challenge. it softens, needs to be an incredibly scarce way, and transforming business is onset real media. and let's just greenwashing what's now living in our society is full of contrasts and inequality is a big challenge. many problems can only be solved by working together. yes, i think of each other's and misleading. what is home? how do we tackle the major issues about to talk about the system, but there is a significant risk of human extinction from advancing our system. our series

continues to d. w. the linked by bodies such as we might unless we're with my head. c today i look in the mirror and i think i'm really pretty lost. our bodies are as active as per appearance and really bothers me or the little way there were a lot of comments that hurt and see my chicago pro, but i do policies.