Moving news for Marzahn-Hellersdorf

With this lively video from the Christmas party in the Marzahn women’s sports hall on 12.12.25, we would like to thank all our network partners in the Marzahn-Hellersdorf movement network and beyond. Together, we can look back on a year full of successful projects and events – from the big BSB movement festival with an hour run in the Bürgerpark to the sports awards and cooperation with the AOK’s movement compass. A special thank you goes to our new partner Verband der Ersatzkassen e. V. (vdek), with whom we have been taking another important step towards health promotion in the district since 2025 as part of the project “Generations-spanning ACTIVE in Marzahn-Hellersdorf – staying healthy together”, as well as to the QPK Marzahn-Hellersdorf (department of the public health service) for the trusting cooperation. With this strong support, we are already looking forward to many joint activities, projects and exciting moments with you all in 2026. https://www.bewegungsatlas.berlin/wp-content/uploads/2025/12/Xmas_25_12_12_b.mp4

It starts on 03.12.25 at the “Pusteblume” elementary school / Kiezsporthalle🕓 4-6 pm, Neuruppiner Str. 21, 12629 Berlin After that, it will continue from 07.12.25:📍 Wernerstr. 46a, 12619 Berlin – Sundays 12-14📍 An der Schule 13-17, 12623 Berlin – Sundays 12-16 Join in, keep moving and have fun with the whole family! ❤️

Chinggong (also known as Qigong) is a meditative form of movement that harmonizes body, mind and breathing. It helps to reduce stress, recharge your batteries and be more aware of yourself. 🌿 Why learn Chinggong?Because you learn to center yourself, let go of tension and recharge your batteries – regardless of age or fitness level. Just a few minutes a day can make a noticeable difference. 🏮 Two simple exercises to do at home:1️⃣ Gentle circling of the shoulders – Stand upright, slowly circle your shoulders backwards. Breathe evenly and consciously let go with each exhalation.2️⃣ The calm flow of breath – Close your eyes and place your hands on your stomach. Feel how your breath rises and falls. Let your thoughts float by like clouds in the sky. 💫 Find your inner center – and if you want to dive deeper, sign up for a Chinggong course. Your body and mind will thank you!

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.