FIT THROUGH YOUR STUDIES: About university sport and health myths

In the recent parts of our series "Fit through your studies" we have already learned how important exercise, recovery and a balanced diet are for concentration, performance and wellbeing. But theory alone is not enough; now it's about practice.

Because anyone who really wants to stay active in university life needs not only knowledge, but also the right space to move and try new things. The university sports programme at Universität Würzburgoffers exactly this space.

Dr. Andreas Petko explains to us why exercise in a community motivates, which offerings are particularly suitable for beginners – and why health has nothing to do with performance pressure or perfection. He also reveals his personal tips for more balance in student life and dispels common health myths that persist stubbornly.

Interview

Question: University sports offers many opportunities to exercise and meet new people. Which offerings are particularly suitable for students who simply want to do something for their wellbeing without performance pressure?

University sports – apart from the competitive area – is fundamentally designed to be beginner-friendly. The idea behind it is simple: with a semester ticket you get access to a wide range of offerings and can try many different sports within a semester. That way everyone finds the activity that really brings joy and that is the most important step to stick with it long-term.

Our trainers are very good at working with beginners. Nobody needs to bring prior sporting experience or be fit enough to start. What matters is openness to trying something new and moving, completely without performance pressure.

Offerings such as yoga, fitness training, swimming or outdoor courses are particularly well-suited to reducing stress and strengthening your own wellbeing. Exercise in a group has an additional effect: you meet new people, find connection and experience how group training can motivate.

Moreover, we offer individual workshops and special events throughout the semester that are of course also beginner-friendly. These events are not only focused on sports practice, but often also contain theoretical elements. In this way we impart knowledge that helps to use exercise in a targeted and health-promoting way; from the right way to start training to topics such as recovery or motivation.

Our goal in university sports is to create exactly this space: a place where exercise is enjoyable and everyone is welcome, regardless of performance level.

Question: If you could give a student just starting out only three pieces of advice for healthy studies, what would they be?

First: focus on regularity, not perfection.
A consistent sleep rhythm, regular meals and fixed learning and exercise sessions have a stronger effect in the long run than any short-term action. The body loves routines – they create stability and energy.

Second: move every day. 
It doesn't have to be hard training. Even short walks, little movement breaks or cycling instead of the tram make a difference. Exercise is the easiest way to reduce stress, activate the brain and increase wellbeing.

Third: nurture your mental battery. 
Studying means performance, but also self-care. Consciously plan breaks, allow yourself genuine rest and seek out social contacts that feel good. Success in your studies depends not only on how much you learn, but also on how well you look after yourself.

A healthy study life doesn't come from single big steps, but from many small conscious decisions, day after day.

Question: What do you personally do to stay fit in the stressful university everyday life? Give us two small tricks?

I try to build exercise firmly into my everyday life, no matter how full the day is. My first trick is therefore simple, but effective: I start every morning with a little movement session. That can be ten minutes of mobilisation, a short workout or simply a walk in the fresh air – ideally strength training, however. This routine wakes up body and mind, provides focus and gives me the feeling of starting the day actively rather than just reacting. Anyone who exerts themselves physically in the morning won't be thrown off balance so easily during the day.

I also make sure in the evening not to disrupt my natural sleep signal with artificial light. I use a blue light filter glasses as soon as it gets dark or if I'm still at the screen in the evening. That helps to keep melatonin levels stable and to wind down better in the evening. For me that's a simple but very effective measure to stay fit and well-rested.

Question: And finally: is there a "health myth" from the sports world that you would like to set straight once and for all?

There are very many, but one current myth that is very present in the media is the idea that health and fitness must automatically be visible. Social media often conveys the image that you are only "fit" if you conform to a certain body ideal: defined muscles, six-pack, perfect nutrition. But that is a misconception. Health is far more than what you see from the outside. Many physiological and psychological factors play a role: a balanced metabolism, a stable immune system, good recovery capacity, mental balance and joy of life. These things cannot be read off in a mirror image.

The problem with this ideal is that it often leads to overwhelm, self-doubt and unhealthy behaviours. People train too much, eat too little or constantly compare themselves with others. In doing so, you easily lose sight of what matters: health means feeling good in your own body, being capable of performance and having joy in movement and life, regardless of how it looks from the outside.