Rhododendron bloom, fresh sea air, spring Nutrition, exercise, stress prevention and yoga in the Baltic seaside resort of Graal-Müritz

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 sound health knowledge with targeted exercise in nature. The two work together and form the basis for long-term performance and stable health, including with regard to a longer working life and growing demands in everyday work.

When the rhododendrons in Graal-Müritz are in full bloom in May and the gentle spring sun sparkles over the Baltic Sea, we are right in the middle of it: hiking along the beach, learning, breathing deeply.

Seminar Content

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

• Demographic Change & Healthcare Costs One in three Germans dies of cardiovascular disease, and 80% of these deaths could be prevented. These diseases cost Germany 46 billion euros a year; prevention is therefore also a societal necessity.
• Understanding the DASH Diet The most thoroughly researched 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 how to use it deliberately.
• Preventing Type 2 Diabetes Roughly every second case of type 2 diabetes could be avoided 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 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 posture intensifies pain and why movement is the key, avoiding chronification.
• Recognizing Muscular Imbalances Shortened hip flexors and weak core muscles: typical patterns from desk work, and how to move more at 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 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 work produces stress faster than prevention programs can reduce it.
• Physiological Background 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 over to the parasympathetic nervous system.
• Nature as a Resource Evidence-based effects of movement in green spaces on stress hormones and recovery.

Movement Hiking, 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 helps prevent 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 is created in the moments between the big resolutions.

• Sadly True Studies show that without support, only 10 to 20% of what is learned makes it into everyday life. In this course you receive concrete tools for transfer.
• Ideas for Every Area of Life Movement at the workplace, nutrition on the go, short relaxation breaks: 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.
• Handout for Home All exercises, checklists and tips from the seminar week, compiled 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 preventive services, understand and apply therapies, or 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? The 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.

"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 more than theoretical knowledge about what keeps us healthy and who want to experience it directly and integrate it into their everyday lives.

Our learning units take place outdoors. We travel together, and between sessions the seminar continues while hiking. 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 hours are fully delivered and used exclusively for seminar content.

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

Accommodation and Meals

• A family hotel, 300 m from the beach
• 4 overnight stays with breakfast
• Free parking
• Large, bright rooms
• Sauna for a usage fee

Dining and More Dinner in the restaurant from the à la carte menu or from the buffet, or perhaps a tasty fish sandwich to go?!

Graal-Müritz in May

Graal-Müritz is known for its rhododendron park. In May it transforms into a dazzling sea of blossoms in pink, violet and white, a natural spectacle that can be experienced for only a few weeks each year.

Around it lie the expansive Rostock Heath, kilometer-long sandy beaches and the fresh sea air of the Baltic. Mild spring temperatures, long days and the first lush green invite you to be outdoors and to leave winter definitively behind.

The right surroundings to recharge: for body, mind and soul.

We warmly invite you.

Tip: Extend your stay by a few days to explore spring-like Graal-Müritz and the rhododendron bloom at your leisure.

Your Instructors

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 aim: to strengthen people so they can shape their health actively and consciously.

• More than 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 instructor, forest bathing course leader Diploma in Agriculture

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

• Certified fasting instructor
• 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 will need comfortable clothing for movement sessions, writing materials and, if needed, weatherproof clothing for outdoor activities. You will receive the exact details in your booking confirmation.

Do You Have Allergies or Intolerances?

Please state any allergies or intolerances when you book. We pass this information on to the venue and make sure suitable food is provided.