00:00 Exercising is actually quite simple.
00:04 The exercise is good for balance and it can be done anywhere, in the hallway or in any room.
00:10 You put one foot in front of the other, heel in front of the big toe, you walk three or four meters forward and most importantly back again.
00:18 This is a light but effective exercise, even if many people think it doesn't look like much of a workout.
00:26 Many people think exercise has to be uncomfortable, painful and exhausting.
00:35 Thomas Kelch is a sports scientist. For him, exercise is first and foremost about moving.
00:43 He recommends starting easy.
00:47 This exercise is for the upper back. You take an ordinary dish towel, point the backs of the hands backwards and grasp the towel at hip width.
00:57 Arms are stretched and now you pull the shoulder blades together at the back and release them.
01:04 If you repeat this 20 times a day, your posture will improve. The exercise is especially good for the spine.
01:12 Look straight ahead. Without rotating the head, turn the upper body calmly, not forcefully, but with gently guided movements.
01:21 You can do it standing or sitting, whatever you prefer.
01:26 A simple exercise, but it makes a difference.
01:32 The back and bottom are also easy to train.
01:36 The back is stretched forward nicely. Now we lift and stretch the left leg backwards and slowly lower it again.
01:45 The sports scientist has chosen these exercises because they are easy and suitable for beginners.
01:52 Most people have a false perspective. They have this idea in their heads that exercise has to be 5 kilometers of jogging or playing in the regional soccer league or something else.
02:02 But that's not what it's about.
02:07 Instead, it's important to exercise regularly and ideally you'll even have fun doing it.
02:15 Thomas Kelsch has another tip.
02:19 To get a good start, I would recommend picking a day of the week and marking it on your calendar.
02:25 Always the same day, always the same time. And just get started.
02:32 The best way is to plan a fixed date with others. But what if you don't have any extra time for exercising?
02:39 It helps a lot to incorporate sports or exercise more into daily life.
02:45 For example, you could leave your car and ride your bike, take the stairs instead of the elevator and get off two or three stops earlier on the way home and walk the rest of the way.
02:55 If you do this for four weeks, once a week, consistently, then you'll notice that it does you good and above all, you'll have fun.
03:05 Here's a summary of tips.
03:07 Start with easy movements.
03:11 Schedule a weekly exercise session.
03:14 And integrate exercise into your daily life.
03:17 [Music]
