Staying Fit at Work: Educational Leave at Campingplatz Stubbenfelde (near Koserow) Nutrition, Exercise, Stress Prevention and Yoga

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 far less on our genes than we think.

Our educational leave combines solid health knowledge with targeted exercise in nature. Both work together and form the basis for long-term performance and stable health, also with regard to a longer working life and growing demands in everyday work.

You travel with your own motorhome, caravan or tent to the campground in the seaside resort of Stubbenfelde on Usedom, directly on the coastal cliffs behind the sandy beach. From there we start every day by bike along the Baltic Sea promenade, through coastal forests and into the Kaiserbäder, about 40 km per day. (Rental accommodation is also available at the campground for those without their own motorhome.)

What Awaits You in Terms of Content

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

• Demographic Change & Healthcare Costs One in three Germans dies of cardiovascular disease, 80% of which would be preventable. These diseases cause costs of 46 billion euros annually in Germany; prevention is also a societal necessity.
• Understanding the DASH Diet The most thoroughly 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. We learn how to use it in a targeted way.
• Preventing Type 2 Diabetes Roughly every second case of type 2 diabetes would be avoidable through lifestyle changes. How concrete changes in everyday behavior can lower the risk of illness.

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

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

Stress Reduction Relaxation techniques for greater inner calm Stress raises not only the pulse but, over the long term, also blood pressure. Relaxation is not wellness, it is medicine.

• The Modern Working World Constant availability, work intensification, insecure employment: modern working life produces stress faster than prevention programs can reduce it.
• Physiological Context Acute and chronic stress responses, the link between stress, blood pressure and health, and nature and movement as balancing resources.
• Activating the Vagus Nerve Breathing techniques for switching into 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 a personal 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 arises in the moments between the big resolutions.

• Unfortunately True Studies show that without support, only 10 to 20% of what is 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 life.
• Variety Instead of a One-Size-Fits-All Solution From mobilization exercises to mindfulness impulses and nutrition tips: find out what works for you.
• Take-Home Handout All exercises, checklists and tips from the seminar week, bundled to take home 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, how they understand and apply therapies, or how they navigate the healthcare system.
• Background Knowledge On nutrition, movement and relaxation: for health and vitality at work and in 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, the WOOP method and buddy system, follow-up discussion.

"Making Staying on Track 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 people who enjoy being outdoors, love cycling and want to combine a week of camping on the Baltic Sea with solid health knowledge: uncomplicated, in community and with plenty of fresh sea air.

Our learning sessions take place outdoors: we travel together and continue by bike between sessions. The seminar day lasts about 6.5 hours; we are back at the campground around 3:30 to 4 p.m. During this time the legally required instructional time is fully delivered and used exclusively for seminar content.

Funding option: Participants from Rhineland-Palatinate can receive a 60% subsidy on the course fee through QualiScheck. The funding application must be submitted before registering for the seminar.

Your Temporary Home, Right on the Coastal Cliffs

Campground in the seaside resort of Stubbenfelde on Usedom

Arrive with your own motorhome, caravan or tent and make Campingplatz Stubbenfelde your base for the seminar week. Between pine forest, coastal cliffs and the Baltic Sea we welcome you to our "Seminar Tent" at Campingplatz Stubbenfelde. The beach is just a few steps away, and the Baltic Sea promenade invites you to our daily bike tours.

Why Usedom?

Over 40 kilometers of fine sandy beach, kilometers of coastal cycle paths, pine forests, the Achterwasser lagoon and the elegant Kaiserbäder: Usedom is Germany's sunniest island and a paradise for anyone who loves being outdoors.

Perfect for educational leave that combines cycling, health knowledge and the freedom of camping.

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 shape their health actively and consciously.

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

Jens Mewes Fasting Leader, Forest Bathing Course Leader Dipl. Agricultural Engineer

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

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

Schedule

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

What Do I Need to Bring?

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

Rental bikes can optionally be booked.