[00:00:02] Jonas Küppershaus Sport is of course one thing at a time, but keeping everyday movement and especially the body flexible is the more important story. [00:00:12] Lenne Kaffka How do we manage to stay fit in the home office? And with what tricks is sport in your own living room more fun? That's what this episode of Smarter Life is about. I'm Lenne Kaffka, and today I'm talking to sports scientist and fitness trainer Jonas Küppershaus. Hello Jonas! [00:00:30] Jonas Küppershaus Moin Lenne, thank you for the invitation! [00:00:31] Lenne Kaffka At the moment, many people are not going to work. We hardly have any more appointments. Sports clubs are dense, gyms are dense. How much should we be doing every day? [00:00:41] Jonas Küppershaus Yes, that's a very good point. And at the moment there is a shortage of many. Especially in everyday movement. Sport is always one issue, but everyday exercise is much more important. Sure, for all of us, the main thing at the moment is to stay at home. But this everyday movement and especially with the beautiful weather at the moment is still advisable. Such a daily walk maybe. This means that you don't necessarily have to go to the Elbe beach, the city park or where there's a lot going on for a walk. That can be around the block again. And a lot is already done with that. [00:01:10] Lenne Kaffka How many minutes would you recommend a day? [00:01:13] Lenne Kaffka It is always difficult to state in minutes. But such a basic guideline is actually 10,000 steps a day. Many cell phones can now also record something like this. It is definitely difficult to come up with in these times. But I would recommend between 8,000 and 10,000 steps a day. [00:01:27] Lenne Kaffka Walking is one thing. What about sport? How much do we have to do there each day? [00:01:31] Jonas Küppershaus It doesn't really matter. Everyday movement is more important. But definitely sport and especially if you did a lot of sport before that time. You should at least try to keep these routines a bit. [00:01:43] Lenne Kaffka Which body regions are suffering from this situation in the home office? [00:01:48] Jonas Küppershaus body region is of course the back, on the one hand, you have to say. Sure, because a lot of office workplaces or for the people who work in the office and which of course affects them now of course mainly in the home office; that you don't have a perfectly adjusted office chair, of course, and when you sit for a long time there is what you have to do in your home office. Complaints can creep in. [00:02:09] Lenne Kaffka You can see me on camera right now. I sit crooked in front of the microphone because I only have a spontaneously set up podcast studio here. Do you have any exercise for me that I might be able to do now after our conversation? [00:02:20] Jonas Küppershaus Yes, and as stupid as it sounds, it really is. And of course we should also do that in everyday office life. Just get up regularly and now in the home office that applies even more often – stretch and stretch. So make it really long because you are in the office workplace, on the chair, the provisional chair that you now have, just penned up. One assumes a protective posture or posture that one should not normally take and from which one should break out regularly. [00:02:45] Lenne Kaffka I get up just as well. I don't have so many devices here at the moment. Perhaps I have some exercise that I could do with my own body weight here at lunchtime. [00:02:54] Jonas Küppershaus Now you can raise your arms, and maybe all listeners can do it too – raise your arms up and now alternately reach up with your left arm and your right arm. This is the so-called apple picking. Maybe everyone can imagine something like this. And that's a wonderful exercise to pull the spine apart, which is really compressed when you sit regularly or for a longer period of time. [00:03:16] Lenne Kaffka So a stretching exercise for both sides. [00:03:18] Jonas Küppershaus Exactly, also a mobilization in the form. And that's one of those things. The spine or the muscles around the spine are just particularly affected. And there is, for example, we should do it in all directions. That means that the next exercise, which could be done for example, would also be a rotation exercise. That means I don't know if you have an armrest on your chair? Then grab hold of the left side of your armrest with both hands and try to let your hips face forward and turn to the side. And so I notice that your spine and your back are rotating a little, moving a little. And that can do on both sides. [00:03:53] Lenne Kaffka It pulls up a bit in the back. Can it be? [00:03:54] Jonas Küppershaus Yes, exactly. I agree. So, it should actually mobilize a bit everywhere. And of course, sport is one thing in these times. But keeping everyday movement and especially the body flexible is the more important story. [00:04:08] Lenne Kaffka I live near a large park and I meet more joggers than ever before. But a lot of them don't really look happy. I sometimes have the feeling that people just don't come up with any other ideas, just to be able to do sports alone somehow than to run. What is still possible outside if I am not the type of runner now? [00:04:25] Jonas Küppershaus I am also a regular fitness student and now I had to find alternatives. I did it that way. I went for a walk in the area and looked where you were at peace, where it was still public, of course, that somehow you didn't enter private grounds. But that you can find a corner somewhere. Because I don't really need it now when I do sports for myself, because people watch me from everywhere. But there you will find wonderful everywhere, including corners where you can be alone and where you can do your sport. [00:04:52] Lenne Kaffka That means you would do any fitness exercises outside? [00:04:55] Jonas Küppershaus I do exactly that. I have the advantage that I am quite well equipped with material. I have a lot of bands, I also have weights that I can then use to train. This means that I can do my training, which I usually do in the gym, almost one to one at home or outside. Of course, this is not the case for everyone. [00:05:12] Lenne Kaffka You are a fitness trainer yourself and have just said that it is sometimes uncomfortable for you to do sports outdoors. This is especially true for many people who are not well trained now. What possibilities do I have at home in my living room to work on my fitness somehow? [00:05:26] Jonas Küppershaus There may actually be a very good tip. And you notice that at this time. How big is the digital or virtual offer, be it somehow find out in YouTube in Workout or maybe all sports apps or training programs that can be purchased online. So there are really great opportunities to fall back on. [00:05:46] Lenne Kaffka What can these sports apps do, for example. What can I do with them? [00:05:49] Jonas Küppershaus So the sports apps basically give you a huge repertoire of exercises that you can do, more or less with good explanations. But definitely enough exercises that you can do at home or outdoors in a suitable place, but actually also some exercises that you can build on top of each other so that you have a reasonable training plan. And of course that's one of the things that maybe you can use the time to set new goals. No idea. Some of my friends who then said: Yes, then I will now use the time and take my goal: I am now learning to juggle, or I am learning a reasonable handstand or similar stories. [00:06:23] Lenne Kaffka You have dumbbells and weights and straps yourself. I am not so perfectly equipped now. Can I take any everyday items to replace the dumbbells? [00:06:32] Jonas Küppershaus Yes, definitely. When you say push-ups, of course, you have different options for push-ups. So if you basically e.g. also does not do pushups, then you can do the whole thing on your knees to simplify the whole thing. You can also complicate the whole thing. You add the chair, put your feet on the chair and do the push-ups off the chair. Then you have an increased exercise, so to speak, or a difficult exercise. Or if you really have something like ribbons, you can strap the ribbons around your back and use them to do difficult push-ups. Or you take something like books, put the books on your back and then do pushups with resistance. [00:07:06] Lenne Kaffka You noticed that you have a lot of ideas on how to vary exercises. If I haven't done any strength training before or haven't been to the gym often, is there somehow also the danger that I might do the exercise incorrectly and do the opposite? [00:07:19] Jonas Küppershaus Yes, exactly. And that is actually the problem, everything that is now offered, all the virtual and digital offers, that of course you have no external correction, that is, from the outside, that no one looks from outside to see whether you are still really doing the exercises correctly. Therefore, of course, when it comes to technology, you should really only do the exercises on volume, i.e. on quantity, that you really master. But there are actually a lot of instructions where you are really well guided to the respective techniques. [00:07:46] Lenne Kaffka And then maybe just do the exercises in front of the hall mirror that you can control yourself a little better, do it yourself? [00:07:51] Jonas Küppershaus For example in front of the hall mirror or with the camera yourself, as strange as it sounds, maybe take a shot and then maybe compare with the videos you see. Or you can often see for yourself whether it looks technically clean from the outside or not. This can also be seen as a layperson, for example with a push-up, whether you are doing an extremely large hollow back or whether it is simply, as I said, technically unclean. [00:08:11] Lenne Kaffka But to be honest, I always found team sports and ball games to be the best at school. And I think so do many. So pushups, stretching exercises, walking. That doesn't sound like a lot of fun. How can I somehow not lose my enthusiasm for sport at home now? [00:08:26] Jonas Küppershaus I am completely with you. And even if it's not team sports, of course it's like this: I'm e.g. Lately become a passionate boulderer, and even you don't like doing that when the whole hall is empty and you go climbing alone. Or something like football, I am completely with you. Of course that's difficult and you might have to get a little creative. And you can see that now, if you click through the Instagram stories of yourself, for example, then you see a number of people who are now acquiring old friends or who are meeting in large team chats and so on. And why not use it to do sports together? Maybe you have someone in your circle of friends who is a yoga trainer, who is maybe a fitness trainer himself or who comes from team sports, like you, too. You will probably also know a few exercises that you can do at home. And then you just collect together, or you take turns that everyone leads the way and then runs a sports program together. And that is definitely different from sitting on a mat at home and maybe doing some uninspired exercises. That is definitely more fun in the group than alone. [00:09:29] Lenne Kaffka So create sports groups via video chat? Okay, how do we get some playful elements in there? [00:09:34] Jonas Küppershaus Of course it's very tricky. We, as perhaps ball-savvy people, have to be honest, it is difficult. I have to deal with the situation now and maybe just do what I can do right now. And there is wonderful strength exercises at home, but also flexibility exercises or setting new goals. To train his coordination. And there is still a very good test. That is the BESS test. It's called the Balance Error Scoring System. In the end, it's very simple: First stand on one leg and then alternate on the left and right leg, close your eyes for 30 seconds and then look how many mistakes you make. So error means – you take the other leg off or dodge your hip too much. And that can be compared wonderfully. You might do that once a day, write down the mistakes and see if you can improve. And then you should really maybe accept the situation now – yes, I may not be able to do my sport, which I normally practice, right now. But maybe I focus on other things, where maybe my weak points really are and which I can now correct. [00:10:34] Lenne Kaffka Okay, that means, if I can't practice pass routes, walking paths in the apartment now, then at least I can also shift the focus from endurance, strength a little to coordination and sense of balance. [00:10:44] Jonas Küppershaus Exactly. So if you have her place Lenne, you can of course also show hats in the living room and of course fit through with the ball. But I think many of us feel that the space is rather not there. [00:10:54] He's just getting less from his home office. [00:10:55] Jonas Küppershaus Exactly, or that the neighbors will also complain at some point. And then you really have to switch to things. And there you have wonderful exercises with your own body weight. There really is an abundance. The only problem that is a bit more difficult, for example, training the upper back, so-called pulling exercises. They are a little more difficult at home. At most you can do rowing exercises at the table, for example. But otherwise it's a bit more difficult. But all other parts of the body are wonderful to train at home with your own body weight. [00:11:24] Lenne Kaffka How can I keep it up now, to get up first and maybe test something like that in the apartment. That's one thing, but without fixed sporting dates, without other fellow athletes, it will be difficult to defeat the bastard again and again. Especially if you somehow need only two meters from the home office to the couch. [00:11:43] Jonas Küppershaus Yes, absolutely correct. Since I've heard more and more that maybe in the first few weeks or in the first week the motivation was still high and then gradually drops because the couch looks even more tempting than the mat next to it. Yes, and of course that's a problem, especially a psychological problem. Such a right solution, there is no one-size-fits-all solution. Everyone has to see for themselves. And as far as I am concerned, I really have to make a weekly schedule, so I drive quite well. That means I sit down on Sunday. Then when I also know what's really going on in the week. And right now it's up to me to set up virtual courses for the sports clubs that I oversee. But can wonderfully plan my training around it. And I actually try to do something every day and then I really write down what I plan to do. Because it is really difficult when you sit down and make up your mind, so I'm doing something for ten minutes now and then, as you say, maybe not having the inspiration for what to do, but maybe really sitting down and maybe really to take the time. Maybe just browsing the internet for exercises: exercises that you think that you can technically perform well, for example. Or any challenges that you take on and then really carry out regularly. I think that's a good way to stay on the ball in the long run. A classic variant is, for example, a push-up. For example, I plan to be able to do 20 clean pushups by the end of the month. Then I set myself partial goals. I might want to make ten or two twelve by the end of the week. Or stories like that. As that you really always have success control with which you can control yourself. [00:13:11] Lenne Kaffka What are you still doing today? [00:13:12] Jonas Küppershaus I go for a walk afterwards and then do a yoga session with my girlfriend. [00:13:18] Lenne Kaffka Alright, also a good idea. Then I wish you a lot of fun, thanks for talking to us. You can find out more about the latest developments in the corona pandemic every day from 6 p.m. in the SPIEGEL update. There, too, we always answer a question from our readers. And the next episode of Smarter Leben will be on Monday. If you also want to send us a question, simply write to [email protected] and we will try to find an answer here in the podcast. In this episode I was supported by Sebastian Spallek and Sandra Sperber. Our music comes from audioBOTIQUE. Bye until Monday.