E-Bike Cycling in Hainich National Park: Nutrition, Exercise, Stress Prevention and Yoga in the UNESCO World Natural Heritage site in Thuringia in Kammerforst, near Eisenach

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

What if we could get 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 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.

When spring bathes the beech forests in fresh green, we are right in the middle of it: cycling, learning, breathing deeply.

Seminar Content

Cardiovascular Health & 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 & Health Costs Every third German dies of cardiovascular disease, and 80% of these deaths could be prevented. These diseases cause costs of 46 billion euros per year 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. Let us learn to use it deliberately.
• Preventing Type 2 Diabetes Roughly every second case of type 2 diabetes could be prevented through lifestyle changes. How concrete changes in everyday behavior lower the risk of disease.

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 as 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 postures intensify pain and why movement is the key to avoiding chronicity.
• Recognizing Muscular Imbalances Shortened hip flexors and weak core muscles: typical patterns of desk work, and how to move more 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, over the long term, also blood pressure. Relaxation is not wellness, but medicine.

• The Modern Work World Constant availability, work intensification and insecure employment: the modern work world produces stress faster than prevention programs can reduce it.
• Physiological Classification Acute and chronic stress reactions, the connection between stress, blood pressure and health, and nature and movement as compensating 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 Movement as the Norm Only 23% of adults reach the WHO recommendation of 150 minutes of moderate activity per week. Lack of movement is not an individual weakness but a societal norm.
• Walking, Hiking, Mobilizing Joints Everyday movement that strengthens the cardiovascular system and prevents back complaints.
• Yoga and Gymnastics Combining flexibility and strength, 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 10-20% 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 breaks 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 home and keep using.

Understanding & Changing Knowledge as the key to sustainable prevention Good theory is the best practice. Whoever understands why something works is more likely to stick with it.

• Health Literacy Health literacy influences how people make decisions about their health, how they use prevention offers, understand and apply therapies, or navigate the health 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, plus a follow-up discussion.

"Making It Easy to Stick With It" In the weeks after the seminar we accompany you with short impulses by email, so that good intentions become real habits.

Who Is This Course For?

For working professionals who want not only to know theoretically what keeps us healthy, but to experience it directly and integrate it into their everyday lives.

Our educational units take place outdoors: we travel together, and in between we continue by bicycle. The seminar day lasts about 6.5 hours, and we are back at the hotel around 3:30 to 4 p.m. During this time the legally required instruction time is fully provided 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.

Accommodation and Meals

Waldgasthof Rettelbusch

• A small hotel on the edge of the national park
• Exclusively for our group
• 4 overnight stays + half board
• In cozy hotel rooms

Culinary Delicious Thuringian breakfast buffet Favorite dish from the menu or a selection of dishes on the table One evening a large Thuringian dinner buffet 1x cake buffet with homemade cake and unlimited hot drinks Vegetarian dishes are of course possible.

Team Waldgasthof Rettelbusch And not to forget: the team around the cheerful Thuringian Ariane Rettelbusch, who will take loving care of us.

Why Hainich National Park?

Several years ago, when we vacationed in Hainich National Park (north of Eisenach), we fell deeply in love with it. Why?

The Hainich was a military restricted area for decades. Large parts of the forest were hardly entered or used, so the forest stands could develop undisturbed. Today, the former restricted area, covering 130 km², is Germany's largest contiguous broadleaf forest area and one of the oldest and largest beech forests in Europe.

That is why the Hainich has been a UNESCO World Natural Heritage site since 2011. And the best part: besides the Rennstieg, more than 20 other beautiful hiking and cycling trails run through the Hainich.

This primeval forest is beautiful in every season, but in spring, when the weather is good, the fresh green of the beech forests beckons: a nature that captures the soul.

Let yourself be inspired by this natural monument, the largest primeval forest in the heart of Germany. We warmly invite you.

Optional Excursions

Excursions to nearby Eisenach and the Wartburg are possible. Mühlhausen (historic old town, Müntzer memorial, Bratwurst Museum 😉) and Bad Langensalza (Friederiken Thermal Baths and Japanese Garden) are also lovely small Thuringian towns.

These excursions are suggestions and not part of the seminar.

Tip: Extend your stay at Waldgasthof Rettelbusch by a few days before or after to fully enjoy the region. The Wartburg near Eisenach is worth a visit, and the city of Erfurt with its beautiful Krämerbrücke is not far away either.

Bring Your Own E-Bike

Please bring your own e-bike. Alternatively, we can help you organize a rental e-bike. Just get in touch with us.

Your Lecturers

Annett Klepsch Diploma in Health and Nursing Sciences Resilience trainer Nurse

Annett Klepsch develops and leads practical seminars focused on self-care, nutrition, exercise and motivation. Her goal: 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 of training nursing professionals
• Still enjoys passing on knowledge and always has new ideas.

Jens Mewes Certified fasting leader, forest bathing course leader Diploma in Agriculture

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

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

Schedule

We start courses on Monday mornings and end on Friday early afternoon. Occasionally we also meet in the evening.

Start: Monday, 10:30 a.m. End: Friday, 2:30 p.m.

What Do I Need to Bring?

This depends on the course. As a rule you will need comfortable clothing for movement sessions, writing materials and, if needed, weatherproof clothing for outdoor activities. Detailed information will be provided in your booking confirmation.

What About Allergies or Intolerances?

Please state any allergies or intolerances when booking. We will pass this information on to the venue and ensure appropriate meals.