Moving news for Marzahn-Hellersdorf

Happy Halloween at Freizeitforum Marzahn! 👻🎃 Come along on 31.10. from 5.30 pm and celebrate with us in the Frauensporthalle Marzahn! Costume requested – show your creepiest side! If you like, bring something sweet for the group. Marzahner Promenade 53-55, 12679 Berlin Participation free of charge! Come along, have fun & move with us!

This year’s movement festival took place on 28 September in Bürgerpark Marzahn – organized by the Marzahn-Hellersdorf district sports association. Under the motto “Keep moving together”, around 1,500 visitors came together to experience a day full of sport, games and encounters. Varied offers for young and old The festival offered a colorful mix of movement stations, dance, hands-on activities and sporting challenges. Particularly pleasing: City Councillor Gordon Lemm and MP Jan Lehmann spoke on stage to welcome the participants and motivate them to take part. A wide variety of youth clubs, associations and social institutions from the district presented themselves at the numerous stands and invited visitors to join in. Participating youth clubs: KJFZ Haus Bolle JFE the Senfte The niche Safe Outreach Participating clubs: Sportkinder Berlin AC Berlin Wildcats PSV Berlin, Sports Gymnastics Department SV Berlin 200 Schlittschuhclub Berlin, Dance Department Fit & Fun Marzahn e.V. Social facilities: MiM e.V. STT Hellersdorf North BENN Blumberger Damm Stage program and interactive shows Numerous performances on stage ensured a great atmosphere: The KJFZ Haus Bolle delighted the audience with energetic dance performances. Fit & Fun Marzahn e.V., Schlittschuhclub Berlin and AC Berlin put on sporting and creative shows, including an impressive hip-hop performance. The Wildcats fired up the audience with a rousing cheerleading performance. The senior sports group from STT Hellersdorf Nord also received great applause for their demonstration with Therabands. MiM e.V. presented a calm but no less impressive parent-child yoga demonstration. Finally, Outreach provided a sporting highlight with a spectacular parcours and tricking show. https://www.bewegungsatlas.berlin/wp-content/uploads/2025/10/WhatsApp-Video-2025-10-17-um-15.18.12_ddf2b0dc.mp4 The big hour run Everyone was invited: Clubs, schools, daycare centers, leisure facilities, neighborhood management and independent runners: whether running, walking or strolling – numerous participants took advantage of the 60 minutes to be active together and win prizes for sports materials. A total of 177 runners took part in the popular hour run and showed great commitment and stamina. Petra Pau (former Member of the Bundestag & Vice-President of the Bundestag), who personally took part in the run with starting number 1, set another great example of community and commitment. Enjoyment of movement and pleasure In addition to the numerous activities on offer, there was also plenty to enjoy and socialize: visitors were able to fortify themselves with sausages, steaks, mushrooms and crêpes at the catering. A special highlight for young and old alike was the photo van, in which fun souvenir photos could be taken, as well as the bouncy castles, which brought smiles to the faces of the youngest guests.

Take part in the big hour run on Sunday, 28.09.2025, at 2 pm in the Bürgerpark Marzahn! Whether running, walking or strolling – at the hour run you have 60 minutes to be active together. Win prizes for sports equipment & enjoy free hands-on activities, sports games and a colorful stage program for young and old. The event stands for fun, exercise and togetherness! Registration is helpful for the hour run! Start: 14:00 (registration still possible on site from 13:30)Location: Jan-Petersen-Straße 26A, 12679 Berlin Who can take part?✔️ Clubs – ✔️ Schools – ✔️ Daycare centers – ✔️ Leisure facilities✔️ Neighborhood management – ✔️ Independent runners Profits 1st place: €300 for sports equipment 2.2nd place: € 200 3rdplace: € 100From 4th place: attractive prizes in kind Join us and set an example for health and cohesion in Marzahn-Hellersdorf!

The BSB movement festival is back! On Sunday, 28.09.2025, the Bürgerpark Marzahn will become a meeting place for exercise, community & fun from 11 am! Councillor Gordon Lemm (District Councillor for Youth, Family and Health) and Jan Lehman (MdA and Chairman of the District Sports Association) open the day full of energy. Highlights of the day ✨ Hour run for everyone – whether beginner or pro✨ Participation offers, sports stations & colorful stage program✨ – from clubs & initiatives✨ Music, culinary delights & lots of good vibes The big hour run 🕒 Start: 14:00 (registration from 13:30 on site)📍 Location: Jan-Petersen-Straße 26A, 12679 Berlin Who can take part? ✔️ Clubs – ✔️ Schools – ✔️ Daycare centers – ✔️ Leisure facilities✔️ Neighborhood management – ✔️ Free runners Profits 🥇 1st place: €300 for sports materials🥈 2nd place: €200🥉 3rd place: €100➡️ From 4th place: attractive prizes in kind Petra Pau (MdB & former Vice-President of the Bundestag) is running with starting number 1. Be there, run with us, light up or enjoy the special atmosphere in the Bürgerpark! to the hour run registration

Anyone who sits a lot – whether at a desk, in the car or in front of the TV – exposes their body to one-sided strain. Typical consequences are tense muscles, back pain and poor posture, which can also affect your well-being and performance in the long term. The hips, shoulders, neck and back are particularly affected, as they are often either shortened or overloaded due to monotonous sitting. The aim of targeted stretching and mobilization is to stretch the shortened muscles and strengthen the weakened areas. The “crossed syndrome according to Janda” The “crossed syndrome” according to Professor Vladimir Janda describes muscular imbalances that often occur in people with predominantly sedentary jobs. In “upper crossed syndrome”, certain muscle groups (e.g. neck extensors, chest muscles) are shortened and others (e.g. deep neck flexors, lower shoulder muscles) are weakened. This typically leads to: Protruding head Rounded back (increased thoracic kyphosis) Raised, protruding shoulders Tension in the neck and shoulder area Practical stretching exercises for everyday (office) life Just a few minutes a day help to relieve tension and promote mobility: Upper body stretch: While standing or sitting, place one arm over your head and pull it sideways towards the opposite ear. Tilt your upper body slightly in the same direction – this stretches the muscles in the side of your torso. Hold each side for 20 seconds and repeat several times. Back rotation while sitting: Sit upright on the chair, place your hands on the sides of your head and slowly rotate your upper body alternately to the side. Important: Tense your back and stomach slightly and perform the movement slowly. Open the chest muscles: Clasp your hands behind your back, pull your arms down behind you, bring your shoulder blades together and open your chest. Hold for 15-30 seconds, repeat. Stretch the lower back: While seated, cross one leg over the other, grasp the opposite knee and turn your upper body to the side until you feel a stretch. Hold for 30 seconds on each side. Daily routine: 10-15 minutes of stretching per day is enough to alleviate and prevent discomfort.Tips for lasting success It is best to integrate several short sessions a day instead of sitting for long periods at a time. Even small movement impulses such as standing up, stretching or targeted short exercises improve posture and have a positive effect on mood and concentration. EXERCISE RECOMMENDATION: A particularly practical exercise for stretching the back directly at the office chair is the “back rotation while sitting”. Turn to the side on the office chair Sit upright on the front edge of the office chair, feet flat on the floor. Slowly turn your upper body to the right side, your right hand grips the back of the office chair behind your back, your left hand pulls lightly on your right thigh. Hold the twist briefly, continue to breathe consciously and release tension. Then switch to the left side and do the same. Hold for 10-15 seconds on each side and perform 2-3 repetitions. This exercise promotes mobility in the back, loosens tense muscles and is ideal for doing in between workouts without much effort. Always perform stretches slowly; be aware of the stretching stimulus, but never go into the pain.

On Sunday, September 28, 2025, the Bürgerpark Marzahn will once again be transformed into a colorful meeting place for exercise, community and fun. One that particularly promotes the festival: Gordon Lemm, city councillor for schools, sport, youth and families in Marzahn-Hellersdorf. We had the opportunity to talk to Mr. Lemm in a video interview about his motivation, the importance of the movement festival and the hour run.Committed statement for sport in the district Gordon Lemm is full of energy for the day of the event: “The Bewegungsfest is more than just a sporting event. It brings people together, creates encounters and motivates people to be active together. The hour run in particular is a wonderful example of teamwork and togetherness – anyone can take part, whether young, old, a sports beginner or a marathon pro!” Lemm emphasizes how important events of this kind are for the quality of life in the district. They not only promote physical health, but also strengthen social interaction and local commitment. The movement festival attracts visitors with various hands-on activities, sports stations and a colorful stage program. The hour run in particular, in which teams and individual starters collect as many laps as possible for an hour, is the heart of the event. Whether as a sporting incentive, a common goal in a club or just for fun with family and friends – everyone is invited to take part and experience the unique atmosphere. “I cordially invite all citizens to be there on September 28 – as participants, spectators or supporters. Let’s show together how sporty and lively Marzahn-Hellersdorf is!” Gordon Lemm calls out in the interview. In addition to the sporting competition, the festival offers the opportunity to get to know regional clubs and initiatives, find out about offers in the district and get into conversation with others. Food and entertainment are of course also provided. The motto: Together we move the district! Join in and register All information about the hour run, registration and the festival program can be found on the website of the Marzahn-Hellersdorf District Sports Association. Take the opportunity to be part of a moving and active fall day. We look forward to seeing you there – and especially to your sporting efforts in the hour run! https://www.bewegungsatlas.berlin/wp-content/uploads/2025/08/Lemm1_9_16.mp4

Plank exercises – also known as forearm raises – are the absolute classic for an effective full-body workout without equipment. Perfect for your workout at home! Here you can find out how to do planks correctly, what benefits they offer and get a simple exercise to copy. What is a plank? The classic plank is a static exercise in which you hold your body above the floor like a plank – stabilized only by your forearms and toes. The entire body remains tense and in a straight line. Instructions: The forearm support for beginners This is how it works: Lie on your stomach and place your elbows directly under your shoulders.The forearms point forwards, hands flat or clasped on the floor. Place your feet on tiptoe, legs together or hip-width apart. Raise your body so that you are only touching the floor with your forearms and the tips of your toes. Make sure that your back, bottom and legs form a straight line! Keep your head and neck in line with your spine (looking towards the floor). Gently pull your belly button towards your spine and tighten your buttocks. Beginners, for example, start with 3 rounds of 15 seconds each – this is more effective than 45 seconds at a time when the tension decreases. Variation: It’s easier on your knees – place your knees on the floor and keep your upper body as described above. The advantages of Plank exercises Strengthen your core muscles: Planks train your stomach, back, bottom, shoulders and entire core.Improve your posture: A strong core supports a healthy, upright posture in everyday life.Protect your back: Planking specifically strengthens the stabilizing muscles without straining your spine – ideal for preventing back pain.Promote endurance & balance: Planking challenges your muscles and your ability to keep your balance.Increase calorie consumption: Many muscle groups work simultaneously – this burns more calories, even after the workout is over.More flexibility: While planking, you stretch your shoulder, chest and leg muscles. Exercise suggestion: The classic forearm support Challenge: Incorporate the plank into your routines every day – 1 minute a day is enough to notice changes after just one week! Step by step:1. Slowly get into the forearm support position.2. Tense your whole body and keep the tension as even as possible.3. Start with 15-30 seconds and slowly increase.4. Always make sure you perform the exercise correctly (straight back, no sagging!). Tip: Take short breaks if you notice that your form is deteriorating – quality comes before duration.

Do you often feel immobile or don’t enjoy classic sports? Even small movement units can improve your everyday life – and self-defense is the perfect way to start! Why self-defense? Easy to get started: Many techniques are easy to learn and are based on natural movements and reflexes – you don’t need to be a sports professional. Fun factor: The exercises are varied and boost your self-confidence. Every little movement counts and brings a quick sense of achievement. Close to everyday life & together: Many courses or exercises take place in a relaxed atmosphere, without any pressure to perform. You can take part in a relaxed way with friends and grow together. Skills for emergencies: you not only get to know your body better, but also become safer in everyday life and protect yourself at the same time. So you can get started right away: Beginner-friendly exercises: Try simple movements such as release holds, targeted dodges or punches on pads. This will train your agility and coordination – and you’ll quickly experience a small sense of achievement. Use everyday objects: Many techniques can be implemented with keys, umbrellas or even simply with your voice – anywhere and at any time. Have fun together: Look for a self-defense course that is low-threshold and meets your needs. There are suitable offers for many groups, whether young, older or with disabilities. Let yourself be inspired! Every step counts – and self-defense can not only protect you, it’s also great fun! Try it out and discover new sides to yourself. Let yourself be inspired! Every step counts – and self-defense can not only protect you, it’s also great fun! Try it out and discover new sides to yourself.