FIT THROUGH YOUR STUDIES: Small Steps with Big Impact

Studying healthily – sounds simple, but in the stressful university everyday it's often not that easy at all. Between lectures, study phases, part-time work and leisure time, your own health quickly falls by the wayside. Yet movement, balanced nutrition and mental balance are not only good for body and mind, but also decisive factors for concentration, performance and joy of life.

Dr. Andreas Petko knows exactly how important this balance is. As Coordinator of University Sports at Universität Würzburg and lecturer in health sciences, he deals daily with the question of how movement, regeneration and motivation work together meaningfully – not just theoretically, but very practically.

In our new series "Fit durchs Studium" he shares his knowledge about healthy, active and balanced studying. In the first part we get to know him personally: what drives him, what role does sport play in his own everyday life – and why can small steps often make the biggest difference? We also look at how students can integrate movement, breaks and sport into their university everyday – with simple tips that work immediately and do good in the long term.

Interview

Who is Dr. Andreas Petko?

Question: Tell us a bit about yourself: what did you study, what position do you hold today at Uni Würzburg and what motivates you in your work?

I studied secondary school teaching with the subjects German, PE and Biology as well as sports science. After a few years in teaching, I have been part of the university sports management at Universität Würzburg since 2015 and have been coordinating university sports since 2018.

My task is to create a diverse and high-quality leisure sports offering for all members of the university each semester. This is implemented by around 130 committed trainers and supervisory staff.

In addition to organisational work, I continue to teach, particularly in health sciences. It is a particular concern of mine to convey scientific findings about health in such a way that they become understandable, tangible and practical for everyday life.

Question: What role do sport, fitness and health play in your everyday life – back then as a student and today?

Sport has always been a fixed part of my life and was actually never really optional. Even as a student, movement was far more than just physical exercise for me. I tried countless sports, was very active in competitive sport and not only trained but also made friendships for life. Sport was always a social experience for me, a space for meeting and exchange.

Today it's no different, perhaps even more important. As I get older, I naturally feel the traces of earlier training years here and there, which has changed my view of movement. I start almost every day with a little bit of sport because it activates me physically and makes me mentally alert. This routine gives me energy and focus for the whole day.

Nowadays, competition is less in the foreground for me, but health is. I no longer want to overtax my body, but to challenge it in a way that feels good and is sustainable in the long term.

Question: What is your favourite sport?

I can't answer that in such a blanket way. I do strength training most frequently, but I wouldn't call that my favourite sport because I very much enjoy doing sport with friends.

At the moment I very much enjoy playing padel, because it's a sport where beginners can definitely get a rally going against experienced players and both have fun doing it.

Question: Do you believe that small differences can have a big effect in the long term?

I am absolutely convinced of that. It's even one of my life maxims and a daily motto: small steps can lead to big changes. A good example of this is daily sport and movement. Those who move regularly early on invest in their future…and quite substantially at that. The years gained show themselves not only in lifespan, but especially in wellbeing. Current data confirms this again and again: movement is one of the most effective "medicines" we know, only without side effects. And the best part: we determine the dose ourselves.

Question: In your opinion, why is it important that students look after their health, both physically and mentally, in university everyday life?

I think that's a central point. Health is not simply the absence of illness, but always also the feeling of wellbeing. Body and mind belong inseparably together – whoever strengthens one automatically supports the other as well. Students who look after their physical and mental health create a strong foundation for all areas of life. They are more balanced, more capable and can deal with stress much better.

And the nice thing is: it often doesn't take big measures. Even small routines – regular movement, conscious breaks, social contact – can make a big difference in the long term. Those who look after themselves well can face the challenges of studying and life in general with more energy, composure and joy.

Movement & Sport in Student Everyday Life

Question: When you think of a typical university everyday, where do the biggest health pitfalls lurk for students?

There are some typical health pitfalls in university everyday life that many people aren't even aware of. There's the lot of sitting – whether in lecture halls, seminars, on the tram or in the canteen. Movement often falls short. Add to that the quick eating in between, which in stressful phases can easily consist of junk food. Especially during exam periods, many routines then collapse: nutrition, sleep and movement are suddenly completely changed.

Of course, parties and socialising are also part of student life; that's important and completely fine. What's crucial is maintaining the balance between leisure and relaxation on the one hand and university everyday on the other.

Another point that shouldn't be underestimated is the constant stimuli that accompany us through smartphones, laptops and social media. Permanent availability can cause stress and rob us of focus. Especially those who want to work or study concentratedly need conscious breaks from digital constant bombardment today.

Question: Many students sit for hours in lectures and at the laptop. I often catch myself falling into a comfortable posture and then having pain in my neck and back. What are (small, but) effective ways to avoid this?

Most people probably know the problem: our everyday life often forces us to sit a lot. But even small changes can achieve great things here. It's important to interrupt sitting time regularly. Those who stand up briefly every 30–45 minutes, stretch or take a few steps do their body an enormous amount of good. This doesn't have to be a long break – often just 30–60 seconds is enough.

It's equally important to change your sitting posture again and again. There is no one optimal posture. What's much more decisive is that you don't stay in the same position for hours on end. Every small change in posture relieves muscles and joints and gets the circulation going again.

You can also stay active whilst sitting, for example through small foot movements or short mobilisation exercises. There's plenty of inspiration for this. I myself offer Active Breaks every Tuesday (university sports in collaboration with Healthy University), where we counteract sitting everyday through movement for 15 minutes. It currently takes place on Tuesdays at 12:45 and from January at 12:15. I also recommend the Campus bewegt initiative on social media. Many simple exercises are shown there that you can implement directly in everyday life.

Ultimately, it's about staying in motion. Every little activity improves blood circulation, not just in the muscles but also in the brain. This boosts concentration, wellbeing and performance equally.

Question: When you're in the middle of studying, it's hard to take breaks, often you want to "just finish quickly". How often should you take short movement breaks and which small exercises or routines help get the circulation going again?

Especially when studying, everyone probably knows this feeling and often you don't even notice how much time you've already spent sitting motionless at your desk. Ideally, you'd stand up briefly every 30 minutes or so and change position. This doesn't have to be an exhausting workout. Even simple movements that activate large muscle groups get the circulation going.

Classics like squats, shoulder circles or a few arm movements over your head are often quite sufficient. Those with a bit more time can also take a short walk – preferably in the fresh air and in daylight. This not only activates you physically but also does your head good.

Little mini-workouts of two to three minutes are also a great tool to maintain performance. You can find ideas and instructions for these online these days. And if you're wondering whether you're doing the "right" exercise, you can relax: movement doesn't have to be perfect, it just has to happen. Consistency beats perfection every time.

My most important tip: find something that brings you joy. Movement that's fun doesn't become a chore, but a little break – and that's exactly what ensures you stick with it in the long term.

Question: After a long day at university, motivation or energy to do sport is often lacking. How do you manage to stay active anyway and overcome your inner resistance?

Your inner resistance is often big at first – but the more often you "walk it", the smaller and quieter it becomes. That means: at first it takes a bit of effort, but it gets easier each time. It's particularly helpful to set yourself small challenges, for example being active every day for 30 days. This creates routine, and routine is the best weapon against excuses.

Social commitments also help enormously. Those who arrange to meet friends or training partners increase both commitment and the fun factor. You're more likely to stick with it, not just because of the training but also because of the time together.

Small rewards can provide additional motivation. A kind of "mini-bet" with yourself or others can work wonders: whoever reaches their weekly goal treats themselves to something nice. It's important to define your goals clearly, e.g. using the well-known SMART method: so specific, measurable, attractive, realistic and time-bound.

And in the end: it's not the perfect training plan that counts, but sticking with it. Every step, every movement – no matter how small – is a victory over your inner resistance.

If you're now keen to discover more tips for healthy, active studying, check out our Sprachrohr blog regularly! In the next episode of "Fit durchs Studium" it's all about sleep and mental health – with practical strategies to help you stay fit and focused throughout the semester.

Note: This article was created with the kind support of Dr. Andreas Petko. He regularly provides evidence-based information on Instagram about health, movement and sleep – do check him out at @andy_petko.

Tip: On 12 November, Dr. Petko will give a free sleep lecture at Universität Würzburg. The lecture is open to all interested parties, including those outside the university, and offers the opportunity to ask questions. More information and registration: hochschulsport-wuerzburg.de/course/1114.