Regular exercise—every single day—helps us achieve more balance and well-being in our lives. This is because exercise reduces stress and makes us feel better overall.
For this reason, MEDICOM asked movement and fitness coach Gesine Ratajczyk for tips on having more fun with exercise and how to overcome the "inner couch potato." Her premise: Humans are born to move. Read more in the MEDICOM interview now.
Why are humans born to move?
Movement and fitness coach Gesine Ratajczyk: We humans have received a genetic makeup that, with around 650 muscles, allows for truly unique movements—such as walking, running, throwing, catching, bending, and stretching—with the highest precision. All of these are fascinating movement possibilities that we usually only become aware of when we can no longer perform them, or can only do so with pain. We were given the genetic material. Our DNA demands movement. It is about (re)discovering the uniqueness of human movement.
How can one (re)discover the uniqueness of human movement?
Movement and fitness coach Gesine Ratajczyk: By obtaining positive movement experiences, which must also be offered to us. These offerings need to be created as early as childhood. An example: Experience-oriented physical education in schools.
What inspires you about sports?
Movement and fitness coach Gesine Ratajczyk: I enjoyed movement from an early age, which allowed me to turn my hobby, "sports," into my career. Through movement, I come into contact with many people, and the positive experiences in training let us "take life easier," quite literally. Personally, I enjoy training with others. You motivate each other in a team; one movement is easier for one person, another for someone else. In this way, you support each other and reach your goal. Music can also be a great support here sometimes.
The body is perceived again
How do you convey the fun of movement to other people?
Movement and fitness coach Gesine Ratajczyk: As a personal trainer, I address each person and their goals individually. It is important to choose exercises in the training sessions that lead the client to their personal goal and are adapted to their fitness level. Then, the fun comes naturally because these exercises are manageable and success becomes visible with every training session. The body is perceived again, and with every workout, it becomes more capable. It is often difficult to overcome the "inner couch potato."
What strategy is there for that?
Movement and fitness coach Gesine Ratajczyk: We all know the "inner couch potato." Personally, I always try to remember the proud feeling I have after training. That shower after working out—it feels so much better. It is worth it to defeat the "inner couch potato" just for that feeling.
Can you name other ways to motivate yourself to lead an active life?
Movement and fitness coach Gesine Ratajczyk: It is important to decide beforehand whether you want to change and truly want to move! If that is the case, a fitness coach can be the first helpful point of contact to get started adequately. The good feeling of having done something for yourself. It releases positive energy, making the day feel lighter. If the training is experienced positively and the benefits become clear, it becomes increasingly difficult for the couch potato to win. Through movement, we become more capable, get going more easily in the morning, and develop greater stamina. These advantages are quickly noticeable with good training and leave you wanting more.
Through movement, we become more capable
How can I perform exercises in my own four walls or outside without much effort?
Movement and fitness coach Gesine Ratajczyk: There are simple exercises for the entire body that can be done anywhere. Just five exercises are enough; if I repeat them 10 to 20 times and do 2 to 3 sets, I have already completed a good workout. If I use additional resistance equipment like the Theraband or the Gymstick, that easily provides plenty of variety. I have written books on both training tools, where you can find simple, short exercise sessions that are truly easy to perform. Illustrations help significantly with implementation.
Some people like to push their physical limits and exhaust themselves. Others, however, prefer gentler sports, for example, if they have joint pain. Is it better to exercise in water instead of going for a run?
Movement and fitness coach Gesine Ratajczyk: It is hard to answer that in a general way. There are so many sports; there is something for everyone. It is important to simply try a lot of things. In water, much of our weight is supported, allowing us to perform movements that are often more difficult on land. The joints are relieved. This can be a great starting point for many people.
Others might always be indoors for work, so an outdoor session would be nice to enjoy plenty of fresh oxygen. It doesn't always have to be jogging right away. It can also be a mix of exercises, walking, and jogging. Intervals activate our metabolism, which ensures good calorie burning. If a person feels stressed or burnt out, Tai Chi or Qigong can have a very balancing effect.
If a person feels stressed or burnt out, Tai Chi or Qigong can have a very balancing effect.
What are your favorite sports? How much do you exercise per week?
Movement and fitness coach Gesine Ratajczyk: I try to train five times a week. I like to go jogging outside, use my spinning bike in bad weather, and practice natural movements using my own body weight and small accessories in Functional Training*.
What are your tasks and goals as a sports educator?
Movement and fitness coach Gesine Ratajczyk: My professional responsibilities are diverse. As the director of an academy, I develop and teach training concepts. As both a speaker and a trainer, my goal is to convey new experiences and impressions. I am happy when the content becomes clear through the experience itself and can then be applied to other exercises or programs.
What does your experience as a movement coach in companies show you?
Movement and fitness coach Gesine Ratajczyk: The topic of corporate health management is receiving more attention. Healthy employees are more important than ever, and companies are willing to do something for their staff. A simple short massage only helps in the short term here. It is about the willingness to integrate movement sustainably and make it possible within the company. Good support includes regular consultation, nutrition, the mini-break at the workplace, a fixed training time, and at best, a movement event.
Enthusiasm is palpable when this willingness is lived out together. That’s when the doctor trains with his assistant, the manager with his production worker, and movement breaks are incorporated into meetings.
Can you give us five very good reasons why our lives cannot function without movement?
Movement and fitness coach Gesine Ratajczyk: