Moving news for Marzahn-Hellersdorf

Squats are one of the most effective exercises for strengthening your leg muscles and lower back. They help you to remain flexible and independent in everyday life, for example when you want to stand up again from a deep seat. With just a few minutes a day, you can significantly improve your strength and stability. ➡️ 3x 10-15 repetitions daily➡️ Strengthens leg muscles & lower back➡️ Important for standing up independently from a deep seat How to do it properly:1️⃣ Feet shoulder-width apart, back straight2️⃣ Squat down slowly, knees not over your toes3️⃣ Sit low, then push up again Keep at it – for more strength and flexibility!

The Marzahn-Hellersdorf exercise network team: working together for more exercise in the district Movement is life – and in the Marzahn-Hellersdorf district, this motto is brought to life every day by the dedicated team of the Movement Network (BNW). The network has set itself the task of motivating people in the district to be more physically active and creating new exercise opportunities together. But who is actually behind this ambitious project? We introduce the team! Who we are – The Marzahn-Hellersdorf movement network The Marzahn-Hellersdorf exercise network is an initiative that promotes more exercise, health and participation in the district. The project is supported by the District Sports Association (BSB) Marzahn-Hellersdorf e.V. in close cooperation with the organizational unit for quality, prevention and coordination (OE QPK) of the public health service. The aim is to reach people of all ages and to create innovative exercise programs together with partners from the sports, health and social sectors. The team at a glance Behind the success of the network is a diverse and committed team from different disciplines. Everyone contributes their individual strengths – together they are the heart of the movement network. Here we introduce our team members (from left to right): Kevin – Networker for social media Kevin is a social worker and student of social work. As a social media networker, he ensures that the network’s offers and campaigns are visible online. With creative ideas and a feel for trends, he brings the topics of exercise and health to the digital public and thus reaches the younger target group in particular. Hilmar – Head of the OU QPK in the public health service Hilmar heads the organizational unit for quality, prevention and coordination (OU QPK) in the public health service. With his many years of experience in the health sector, he provides important impetus for health promotion in the district and ensures the strategic direction of the network. Marco – Networker in the movement network Marco is an active networker at the BNW and brings people together. He is the point of contact for clubs, initiatives and citizens who want to get involved in more physical activity. His strength lies in establishing collaborations and developing new exercise programs. Yvonne – Deputy Chairwoman of the BSB & Project Manager of the BNW Yvonne is deputy chairwoman of the district sports association and heads up the exercise network project. With a great deal of commitment and organizational talent, she pulls the strings and ensures that the network continues to grow and develop. Jan – Chairman of the District Sports Association (BSB)Jan is Chairman of the District Sports Association (BSB), which acts as the body responsible for the movement network. With his passion for sport and his many years of experience in club work, Jan is an important link between sport, administration and civil society. Katharina – Coordinator for health promotion in the OU QPK Katharina coordinates health promotion within the QPK OU. She links the topics of exercise and health and ensures that the network’s offerings are scientifically sound and sustainable. Ronny – BSB administrator Ronny supports the team as a clerk at the district sports association. He ensures that the organizational processes run smoothly and is often the first point of contact for administrative questions relating to the network. Viktoria – Networker in the BNW As a networker in the movement network, Viktoria brings a breath of fresh air to the team. She is the contact person for new ideas and projects and supports the planning and implementation of activities in the district. Together for a moving district The team of the Marzahn-Hellersdorf exercise network shows: Physical activity is teamwork! With their diversity, expertise and enthusiasm, they are committed to making Marzahn-Hellersdorf an even more exercise-friendly district. If you would like to get involved or find out more about the network, you can find all the information you need on the official website of the Marzahn-Hellersdorf Movement Network.

Running Day with the HELLERSDORFER ATHLETIK – CLUB BERLIN e.V. at the Wuhletal stadium! On June 4, 2025 at 19:00 we start together for the hour & half hour run! For young people from U18 & adults. Our new running group will be at the start – join us! Registration until 18:30 on site (no club obligation)Entry fee: 5€Instead of music: The nightingales sing for us in one of the most beautiful sports facilities in Berlin!

Marzahn-Hellersdorf exercise network: Working together for more exercise and health in the district The Marzahn-Hellersdorf physical activity network has been the central platform for promoting physical activity in the district since 2020. A wide range of projects are bundled under one roof in order to utilize synergies, use resources efficiently and promote an active, healthy lifestyle for all local people. Diverse target groups – one common goal The network is aimed specifically at people of all ages, children, young people, families, single parents, people with a migration background, people in difficult social situations, people with disabilities and older people. In addition, local stakeholders such as sports clubs, youth clubs, district and neighborhood centers are supported in making their offers accessible and tailored to their needs. Our tasks: Needs, support, qualification and communication The movement network pursues four central tasks: Needs assessment: Surveys, workshops and direct exchanges with local people are used to identify actual needs and form the basis for new exercise programs.Support with funding and implementation: Sports clubs, district centers and youth leisure facilities receive help with identifying and applying for funding – from initial orientation to the application process.Awareness-raising and training: Full-time and voluntary actors are made aware of the importance of promoting health and physical activity. The network also supports the recruitment and qualification of exercise instructors. Communication: Citizens are informed about sports areas, events and offers and invited to actively participate via the digital exercise atlas, social media and regular public relations work. Strong partners for an active Marzahn-Hellersdorf The network works closely with a large number of partners, including regional coordinators from the District Sports Association, exercise coaches from Sportkinder Berlin, nutrition guides from the Sarah Wiener Foundation, local sports clubs, district centers, the Women’s Sports Hall, Gardens of the World, the Healthy Cities Network, Schlaufuchs Berlin, Volkssolidarität and many more. Innovative projects and offers The most important projects include: Bewegungsatlas: The digital platform for sports areas, exercise programs and events in the district. AG Networking daycare centers, schools and clubs: Promoting cooperation between educational institutions and sports clubs to increase physical activity among children and young people. A cargo bike for the neighborhood: sustainable mobility to support exercise programs and community activities. Network calendar: Overview of all events and activities for better networking and participation. Girls’ and women’s sports network: special exercise programs for girls and women. Mobile kitchen (from mid-2025): An innovative kitchen bike is used to reach particularly vulnerable target groups directly. Healthy meals are prepared together on site or snacks are distributed – for greater awareness and low-threshold access to healthy eating. Funding for measures: Funding for new exercise and health projects can be applied for via the exercise network. Digital public relations: visible, approachable, diverse The exercise network relies on a strong digital presence to reach as many people as possible. In addition to the blog, Facebook, Instagram, TikTok and YouTube are used to showcase the variety of sports on offer and provide practical tips for more exercise in everyday life. Every two weeks, alternating articles on local sports facilities and easy-to-implement exercises are published. The aim is to lower the inhibition threshold for exercise and encourage people to lead an active lifestyle. Participate and benefit The movement network thrives on participation! Whether as an association, initiative or individual – everyone is invited to network, take advantage of offers or contribute their own ideas. Together we are shaping an active, healthy Marzahn-Hellersdorf. Further information, current projects and opportunities to get involved can be found on the website of the Movement Network Marzahn-Hellersdorf: bewegungsnetzwerk-mahe.berlin Impressions of previous actions of the movement network: Teilnahme Tag der Älteren 2021 Teilnahme Tag der Älteren 2021 Stundenlauf Bürgerpark 2021 Stundenlauf Bürgerpark 2021 Teilnahme Stadtteilfest Hellersdorf 2022 BNW-Neujahrsempofang 2023 BNW-Neujahrsempofang 2023 BNW-Neujahrsempofang 2023 Teilnahme Kitasporfest 2022 Teilnahme Kitasporfest 2022 Teilnahme Kirschblütenfest in den Gärten der Welt 2023 Gesundheitsberatung im Rahmen der Aktivtage 2021 Gesundheitsberatung im Rahmen der Aktivtage 2021 Teilnahme Bewegungsfest 2024 Teilnahme Bewegungsfest 2024 Teilnahme Bewegungsfest 2024 Teilnahme Aktivtage 2022 Teilnahme Aktivtage 2022 BNW-Neujahrsempofang 2023

Look forward to a colorful spring weekend in Schlosspark Biesdorf!From 2 to 4 May, the Blossom Festival awaits you under the motto “Tradition meets modernity”: Two stages with culture & musicFusion food & traditional handicraftsHands-on activities for childrenBlooming park landscape Free admission!

Enjoy the holidays, the colorful Easter and the fresh spring air! With the beautiful weather, it’s especially worth getting active outside – how about a round of Nordic walking? Marzahn-Hellersdorf offers numerous attractive opportunities for Nordic walking – from extensive hiking trails and well-maintained parks to dedicated walking groups. The Wuhletal hiking trail is one of the most popular and varied routes in Marzahn-Hellersdorf. The route leads along the Wuhle through green meadows, past watercourses and offers both relaxed and challenging sections. The route is child-friendly, suitable for dogs and barrier-free, making it particularly versatile. The Wuhletal hiking trail is ideal for Nordic walkers as it offers plenty of space and the chance to experience nature – a real highlight for anyone who enjoys being active in the fresh air. We wish you a happy Easter, lots of fun looking for eggs and plenty of exercise in the fresh air! PS: Do you need Nordic walking poles? These can be borrowed from the women’s sports hall in Marzahn (upon registration)!

The focus is on exercise, community and fun! Whether active in sports or relaxed on the go – experience unforgettable moments with like-minded people. Take part now! Bowling tournament (m/f)Wednesday, 28.05.2025, 09.45 – 12.30Kegelanlage FF Marzahn Bowling tournament (m/f)Monday, 02.06.2025, 09.45 – 12.30Le Prom American Bowl Hiking day by bus to PotsdamInsel Werder, Beelitz HeilstättenThursday, 05.06.2025, 08.00 – 19.00From bus station from Marzahn S-Bahn station Registration via 030-56497032 or info@bsb-mahe.de

Support the Waldesruher Spring Run 2025! Our partner club, FSV Blau-Weiß Mahlsdorf/Waldesruh, cordially invites you to the 3rd Waldesruher Frühlingslauf! Date: Thursday, 01.05.2025Start time: 09:00 a.m.Location: Waldesruher Str. 40, 15366 Hoppegarten Experience the beautiful route through the idyllic Erpe valley and be inspired by the energy of spring! From picturesque forest paths to fantastic views along the Erpe – this run is a highlight for all sports enthusiasts. Special feature: All proceeds go directly to the club’s “artificial turf” project! Registration: run.bwmw.clubChanging rooms, showers and checkrooms are available. Catering and drinks will be provided. We support our partner association at this fantastic event and wish all participants every success!