Staying Fit at Work · Camping at Rudelsburg Nutrition, Exercise, Stress Prevention and Yoga Directly on the Saale · with motorhome, tent or holiday home

How can we stay healthy and capable for as long as possible?

What if we could stay one step ahead of high blood pressure, diabetes and joint problems?

Three diagnoses that do not depend on fate, and much less on our genes than we think.

Our educational leave combines well-founded health knowledge with hikes and bike tours through the Saale valley. From the campsite at Rudelsburg, we explore the Saale cycle path, vineyards and the landscape around Bad Kösen. Each day we cover either about 10 km on foot or about 40 km by bike. The movement units alternate with learning units and are embedded in the seminar content.

When the Saale valley glows in lush green in June, the cycle paths of Saale and Unstrut lie right on our doorstep, we are right in the middle of it, cycling, learning and breathing deeply.

Seminar Content

Cardiovascular & Metabolism Scientifically founded strategies for prevention and strengthening Risk factors do not add up, they multiply. That is why every change is worthwhile.

• Demographic Change & Healthcare Costs Every third German dies of cardiovascular disease, 80% of which would be preventable through prevention. These diseases cause costs of 46 billion euros per year in Germany; prevention is also a societal necessity.
• Understanding the DASH Diet The most extensively studied dietary approach to preventing high blood pressure, as effective as a blood pressure lowering medication.
• Nitric Oxide (NO) The most important vessel-dilating messenger substance in our body. Let us learn to use it deliberately.
• Preventing Type 2 Diabetes About every second case of type 2 diabetes would be preventable through lifestyle changes. How concrete changes in everyday behavior reduce the risk of illness.

Back & Joint Health Exercises and knowledge for a pain-free musculoskeletal system What we do or refrain from doing every day determines our back health more than our age or our genes.

• Back Pain as a Common Disease 80% of all adults are affected. It is the most common cause of work incapacity and early retirement.
• Breaking the Fear-Avoidance Behavior Why protective posture intensifies pain and movement is the key, avoiding chronification.
• Recognizing Muscular Imbalances Shortened hip flexors, weak core muscles: typical patterns from desk work, movement in the office.
• Anti-Inflammatory Nutrition How omega-3 fatty acids and secondary plant compounds support joint health.

Stress Reduction Relaxation techniques for more inner calm Stress drives not only the pulse but also, in the long run, blood pressure. Relaxation is not wellness, but medicine.

• Modern Working Life Constant availability, work intensification, insecure employment: modern working life produces stress faster than prevention programs can reduce it.
• Physiological Classification Acute and chronic stress reactions, the connection between stress, blood pressure and health, nature and movement as balancing resources.
• Activating the Vagus Nerve Breathing techniques for switching over to the parasympathetic nervous system.
• Nature as a Resource Evidence-based effects of movement in green spaces on stress hormones and recovery.

Movement Cycling, yoga and relaxation methods in nature Prevention does not begin in the fitness studio, but with every step, every movement and every posture in daily life.

• Lack of Exercise as the Norm Only 23% of adults reach the WHO recommendation of 150 minutes of moderate activity per week. Lack of exercise is not an individual weakness but a societal norm.
• Walking, Hiking, Mobilizing Joints Everyday movement that strengthens the cardiovascular system and helps prevent back complaints.
• Yoga and Gymnastics Combining flexibility and strengthening, as an impulse for everyday life.
• Relaxation and Mindfulness Exercises As methods for stress reduction and body awareness.

Practical Tools for Everyday Life Practical methods for the working day Every small step counts. Health emerges in the moments between the big resolutions.

• Unfortunately True Studies show that without support, only 10 to 20% of what has been learned reaches everyday life. In this course, you receive concrete tools for transfer.
• Impulses for Every Area of Life Movement at the workplace, nutrition on the go, short relaxation in between: practical strategies that fit into real everyday life.
• Variety Instead of One-Size-Fits-All From mobilization exercises to mindfulness impulses to nutrition tips: find out what works for you.
• Handout for Home All exercises, checklists and tips from the seminar week, bundled to take along and keep using.

Understanding & Changing Knowledge as the key to lasting prevention Good theory is the best practice. Those who understand why something works are more likely to stick with it.

• Health Literacy Health literacy influences how people make decisions about their health, how they use prevention services, understand and apply therapies, or navigate the healthcare system.
• Background Knowledge On nutrition, movement and relaxation, for health and vitality in work and everyday life.
• Salutogenesis Antonovsky's concept: what keeps us healthy? Sense of coherence as a protective factor in working life.
• Motivation vs. Habit Why willpower is not enough and how routines develop.
• Securing Transfer The 72-hour principle, WOOP method and buddy system, follow-up discussion.

„Staying on Track Made Easy“ In the weeks after the seminar, we support you with short impulses by email, so that good intentions become real habits.

Who Is This Course For?

For working professionals who want to experience health knowledge directly and integrate it into their everyday lives. You should enjoy hiking and cycling and have the fitness for either about 10 km of hiking or about 40 km of cycling per day.

Our educational units take place outdoors. Depending on the daily program, we hike about 10 km or cycle about 40 km. Along the way, we take learning breaks. The movement units are embedded in the seminar content. Around 4 to 5 p.m., we are back at the campsite. The prescribed teaching time is fully used for the seminar content.

Accommodation and Meals

Our starting point is the campsite at Rudelsburg directly on the Saale. You can arrive with your own motorhome or tent, or book a holiday home at the campsite. You organize your meals yourself according to your preferences.

Why Bad Kösen?

Bad Kösen lies in the picturesque Saale valley in Saxony-Anhalt, in the middle of the Saale-Unstrut-Triasland Nature Park. The historic brine spa is known for its impressive graduation tower and the mild climate along the saltworks.

All around: vineyards, gentle hills, and the Saale, which winds quietly through the valley. Ideal conditions for hikes and bike tours through the region.

In June, the Saale valley shows its most beautiful side: lush green, blooming meadows, warm sun and long evenings.

We warmly invite you.

Your Instructors

Annett Klepsch Dipl. Health and Nursing Scientist Resilience Trainer Nurse

Annett Klepsch develops and leads practical seminars focusing on self-care, nutrition, exercise and motivation. Her aim: to strengthen people so they can actively and consciously shape their health.

• Over 35 years of professional experience as a nurse
• More than 15 years of training nursing professionals
• Still enjoys passing on knowledge and constantly coming up with new ideas.

Jens Mewes Fasting Instructor, Forest Bathing Instructor Dipl. Agricultural Engineer

Jens Mewes supports participants with calm and practical experience. His strength: translating theoretical knowledge into everyday routines.

• Certified fasting instructor
• Passionate cook
• Solid knowledge of nutrition and prevention

Schedule

We begin the courses on Monday morning and end on Friday early afternoon. Occasionally we will also meet in the evening.

Start: Monday, 9:00 a.m. End: Friday, 1:00 p.m.

What Do I Need to Bring?

This depends on the course. As a rule, you will need comfortable clothing for movement units, writing materials and, if needed, weatherproof clothing for outdoor activities. You will receive the exact information in your booking confirmation.

If possible, please bring your own bicycle or e-bike.

Rental bikes can be booked optionally.

The parking spaces are reserved from Sunday, so that you can arrive stress-free and we can start on Monday fully rested.

Good News for Participants from Rhineland-Palatinate

Participants from Rhineland-Palatinate can receive a 60% subsidy on the course fee through QualiScheck.

Please note: The funding application must be submitted before registering for the seminar.