“The art of resting is part of the art of working.” – John Steinbeck. But what actually makes for a restful break? (May 4, 2022)

By Sophia Landgrebe

Why should you take regular breaks?

Regular breaks can reduce stress in the long term and prevent many problems—such as sleep deprivation, exhaustion, difficulty concentrating, and similar issues—that can arise from constant overwork.^[2] Without breaks, your ability to concentrate decreases significantly. Ultimately, this negatively affects the tasks at hand. Breaks are therefore more helpful for completing tasks faster and more successfully than working nonstop for hours on end. Breaks prevent fatigue, help you keep a clear head, and allow you to work with more enjoyment and energy.^[3] 
For this reason, it’s especially important to remember to take regular breaks while working or studying. Even with long to-do lists and deadlines, working nonstop for hours on end isn’t helpful; instead, incorporating restorative breaks can make all the difference.

How can I incorporate regular breaks into my daily routine?

Scheduling breaks is an important step toward establishing a meaningful and consistent break routine. There are several methods described in the literature designed to make your work and its organization easier. These include, for example, the Pomodoro Technique. It involves alternating between 25 minutes of focused work and a 5-minute break. After 2 hours, you take a longer break of about 20–25 minutes. A more detailed explanation can be found in our blog post about the Pomodoro Technique at https://www.uni-siegen.de/sport/blog/965536.html.

Another way to structure your work is based on three general rules of thumb. After 45 minutes, take a 5-minute break; after 90 minutes, take a 10–15-minute break; and after four hours, take at least a 30-minute break.
Scheduled breaks have the effect of establishing an end point while you’re still working. The idea that, for example, you only have 30 minutes left until the next break can have a positive impact on productivity.^[4]
Ultimately, however, breaks must be planned on an individual basis, depending on whether multiple short breaks or longer ones lead to greater success.
A written schedule can be helpful when planning breaks. This ensures not only that breaks are not forgotten but also that you can track which activities were completed during them. In the overview, for example, you can specify the break times as well as the activities to be done during those times. With such a log, planned breaks can eventually become routines, and specific activities—such as going for a walk or having lunch—can be assigned to each break.^[3]

What makes for a restful break?

In addition to proper break planning, how breaks are structured is also crucial. The primary focus here is on achieving balance. During the workday, which often involves prolonged sitting, it’s important to provide both the body and the mind with a good balance. 
Exercise is a key aspect of this, so breaks can be usefully filled with a short period of physical activity. Often, just 5–10 minutes are enough to do the body some good.^[4]
Furthermore, you should breathe in fresh air during your break. Daily life usually takes place indoors, which is why breaks are especially important for getting enough fresh air. Even a short walk or a brief exercise break outside the building is sufficient. But even adequate ventilation can help ensure the brain receives enough oxygen. This automatically boosts productivity and concentration for the rest of the day.^[2]
Another very important aspect of a restorative break is taking a break from all electronic devices. Especially for activities that mainly involve a computer or cell phone, you should find a way to balance things out during your break that doesn’t involve any electronic devices, allowing your eyes to rest.^[3]
Tip for working from home: When working from home, it can also be beneficial to use breaks to tackle small household chores. For example, you can combine grocery shopping with a short walk or hang up the laundry in between tasks. Such tasks not only provide a brief, active distraction but also offer a sense of accomplishment during the break, as they allow you to check off tasks that would otherwise have to wait until after work.^[3]

Planning and structuring breaks is a personal matter. You can try out different methods to find out which break structure and duration promise the most rest. It’s important to put your actual work aside so that your body and mind can recharge.^[5]

Footnotes and Sources

[1] American writer (1902–1986).
[2] Ludwig, Jan (2015). Breaks and Recovery Times: A Study of the Effects of Mental Work Using the Example of Managers. Hamburg: Diplomica Verlag GmbH.
[3] Tran, Minna (2016). 10 Simple Habits That Will Help You Take Proper Breaks Starting Now and Feel Noticeably Fitter. 10 Simple Habits That Will Help You Take Proper Breaks Starting Now and Feel Noticeably Fitter (ergotopia.de).
[4] Stegmüller, Sina Maria (2020). Taking Breaks the Right Way: Here’s How. Taking Breaks the Right Way: Here’s How | FOCUS.de.
[5] Wolking, Sebastian (2018). Taking Proper Breaks: 5 Simple Tips. Taking Proper Breaks: 5 Simple Tips - dhz.net (deutsche-handwerks-zeitung.de).

Stress and muscle tension are not only related; they can also reinforce each other. This is exactly where progressive muscle relaxation comes in, providing a method for managing stress. (March 23, 2022)

By Sophia Landgrebe

The expression “You can see the tension written all over someone’s face” is widely used. 
This is because stress and inner tension do indeed cause muscular tension that is both physically felt and visible to others. This is an evolutionary adaptation that was intended to prepare our ancestors to react to dangerous situations in the shortest possible time. However, these days we rarely have to fight or flee from stressful situations. On the contrary, conscious relaxation can help us remain calmer in stressful situations and thus keep a clear head. Especially during exams, excessive tension can hinder performance. Conscious relaxation requires technique and practice.

There are various relaxation methods, which are introduced in the video below. It’s a good idea to try out different methods to find the one that works best for you. One of the methods presented is progressive muscle relaxation. It can lead to a feeling of relaxation starting with the very first session. It takes about six to eight weeks to learn the method. With regular practice, you’ll eventually be able to recognize and reduce tension in your own body. The sense of calm you gain this way can be useful for a lifetime.

Stress is a recurring issue, especially among students. A 2017 study by Techniker Krankenkasse, conducted in collaboration with the German Center for Higher Education and Science Research (DZHW) and Freie Universität Berlin, clearly shows that one in four students already reports high levels of stress and exhaustion. From this perspective, progressive muscle relaxation can be a helpful relaxation technique that is particularly beneficial for students.^[1]

What is progressive muscle relaxation?

The term “progressive muscle relaxation” consists of two words that can be translated as “progressive” and “relaxation.” The technique was developed by the physician Edmund Jacobson. He discovered a connection between the perception of stress and muscular tension. His goal was to reduce this tension and, in turn, reduce stress. To this end, he developed progressive muscle relaxation. Learning Jacobson’s method used to take many weeks, which is why the method has been further refined over time, making it possible to learn PMR in six to eight weeks. 
A short-term effect can manifest as a feeling of relaxation. In the long term, body awareness can also improve, allowing you to recognize states of tension and thus relax them in a targeted manner. Additionally, you’ll experience greater composure in stressful situations.

How does progressive muscle relaxation work?

PMR involves exercises in which various muscle groups from head to toe are tensed and then relaxed again. The alternation between tension and relaxation is perceived as pleasant and soothing after just a short time. Initially, when learning the technique, 16 muscle groups are introduced, which are later grouped into 7 or 4 larger muscle groups. 
The exercise is performed either lying down on a soft surface or while sitting. However, a chair with a backrest should be used for this. If necessary, a pillow for the neck or back and a blanket may be needed. This depends on the individual’s sensitivity to cold and personal comfort. The goal is to eventually be able to perform the relaxation exercises anywhere, even while standing or walking. 
People with acute illnesses or injuries (e.g., a cold, bladder infection, sprain, lumbago, etc.) should not participate. However, once these conditions have subsided, the exercises can be resumed. Furthermore, people with acute migraines, cardiovascular diseases with poorly controlled blood pressure, acute psychoses, and those taking sedatives should not participate in the exercises.

How can one learn progressive muscle relaxation?

The current University of Siegen intercollegiate athletics program includes a Moodle course dedicated to PMR that offers a structured program for learning progressive muscle relaxation. In addition to detailed explanations, there are also videos demonstrating the various exercises. Furthermore, there are audio files that guide you through the exercises so that you can keep your eyes closed while performing them. At the end of each session, there are tips on how to structure your own practice sessions until the next class. The course can be found here: Courses | GENERAL UNIVERSITY SPORTS (uni-siegen.de).

For further information, the university library offers a selection of books that deal extensively with the topic of PMR. Some are listed under “Footnotes and Sources.”

Footnotes and Sources

University Sports Siegen (2021). Lecture “Relaxation—How Does It Work?”—University of Siegen Digital Diversity Week 2021. (1) Lecture “Relaxation—How Does It Work?”—University of Siegen Digital Diversity Week 2021—YouTube.

[1] Die Techniker (2020). Stress cum laude? Here’s how to study more relaxed! https://www.tk.de/techniker/magazin/life-balance/im-studium/studierende-stress-2048684?tkcm=aaus.

Bernstein, Douglas A. & Borkovec, Thomas D. (1990). Relaxation Training: A Handbook of “Progressive Muscle Relaxation” According to Jacobson. Munich: Pfeiffer. (Available for order at the university library). 
Brenner, Helmut (2002). Progressive Relaxation Training: The Practice of Deep Muscle Relaxation. Lengerich: Pabst. (Available for order at the university library). 
Hofmann, Eberhardt (1999). Progressive Muscle Relaxation: A Training Program. Göttingen: Hogrefe. (Available for order at the university library). 
 

Midsummer is here, and with it, temperatures have soared. Heat can drain the human body and pose a danger to the cardiovascular system. That’s why we’re giving you 7 tips for beating the heat. (August 24, 2022)

By Sophia Landgrebe

When outdoor temperatures are high, the body tries to lower its own temperature by increasing sweat production. However, this process results in the loss of fluids, as well as valuable minerals and trace elements. In addition, the blood vessels in the skin dilate to help cool the body down. This causes a drop in blood pressure and weakens circulation. Extreme heat can therefore prevent the brain from receiving enough oxygen. This manifests as dizziness, headaches, or difficulty concentrating.^[1]

Tips for Dealing with Extreme Heat:

1. Drink

The most important tip during extreme heat is to stay hydrated. It’s essential that the body gets enough fluids, especially when you’re sweating a lot. ^[2] Tap water is ideal ^{for this} . To replenish lost minerals and trace elements, it’s also important to consume mineral-rich beverages. These include, for example, teas, juice spritzers, or even soups. You can find a list of healthy summer drinks to make at home here.^[3]
In addition, drinks should not be too cold, as ice-cold drinks can cause stomach upset.

1.1. No Alcohol or Caffeine

Alcohol further depletes the body of fluids and minerals. For this reason, it is advisable to avoid alcohol on particularly hot days. Otherwise, the effect that high temperatures have on the body is exacerbated by alcohol.^[3]
Caffeine also has a diuretic effect and can thus put additional strain on the circulatory system, leading to more extreme reactions in a body that is already weakened.^[3]

2. Nutrition

In general, anything that puts a strain on the body during extreme heat is counterproductive. For this reason, you should also pay attention to your diet. It’s helpful to eat small, light meals spread out throughout the day. Large and very heavy portions can further increase feelings of fatigue, as the body must expend a lot of energy on digestion. Fruits and vegetables are particularly good as snacks between meals, as their high water content provides the body with additional fluids. Good examples include cucumbers, watermelon, and lettuce.^[2]

3. Daily Routine

If possible, it’s helpful to adjust your daily routine to the temperatures. In the early morning and evening, temperatures are lower, and the body isn’t stressed by direct sunlight. These times are particularly suitable for strenuous work and exercise.^[3] At midday, exercise should be limited to moderate or low intensity and is best done in the shade. If you experience severe fatigue, dizziness, or visual disturbances, you should stop exercising.^[5]

4. Protection from the Sun

If it is not possible to stay in a cool building during periods of extreme heat, it is essential to protect yourself from the effects of the sun’s rays. This primarily involves using sunscreen.^[3] More detailed information on sunlight and sun protection can be found in the blog posts “Summer, Sun, Sunshine...” and “How Do I Find the Right Sunscreen?”  
Furthermore, the choice of clothing is crucial. In extreme heat, you should opt for loose-fitting, breathable clothing to protect your skin while still allowing it to cool sufficiently.

5. Keep Your Home Cool

The best tip for keeping your home cool is to keep it shaded throughout the day. This means keeping the rooms darkened with curtains or roller shades during the day. In addition, windows should remain closed at all times to prevent warm air from entering the home. Windows can be opened only late in the evening or in the early morning hours to ventilate the home and let fresh air into the rooms.^[2]
All unnecessary electrical appliances should be turned off, since anything that consumes electricity also heats up the room. However, it’s important to make sure the appliances are actually turned off and not just on standby.^[3]

6. Quick Tips for Cooling Off

You can get a quick refreshment by letting cool water run over your wrists. It’s also helpful to place a cool, damp compress on the back of your neck or forehead. Water sprays can also provide quick relief from the heat. You don’t need to buy one from a drugstore—any refillable spray bottle will do the trick.^[3]

7. In Case of Emergency

If prolonged exposure to extreme heat leads to physical discomfort, you must act quickly. If you experience dizziness, circulatory problems, headaches, or extreme thirst, seek out a cool place as soon as possible. You should also drink something to replenish lost fluids. If the symptoms persist, it is important to see a doctor.^[4]

For people who have a high body temperature, are experiencing convulsions, are dizzy, or are even unconscious, an ambulance must be called immediately. While waiting, the person should be moved to a cool place and, ideally, laid flat. The person can be cooled externally with cool compresses applied to the neck, armpits, or groin. Unconscious people should be placed in the recovery position.^[4]

Conclusion: Hot summer days take a noticeable toll on the body, but with a little preparation, they’re easy to handle: long, breathable clothing, plenty of fluids, and a spot in the shade. To ensure your apartment is cool in the evening, open the windows only at night or in the early morning hours and keep the windows shaded during the day.

Footnotes and Sources

[1] Tagesschau.de (2022). What to Do in the Heat? https://www.tagesschau.de/inland/gesellschaft/hitze-tipps-103.html
[2] NDR.de (2022). Ten Tips for Dealing with the Heat. https://www.ndr.de/ratgeber/gesundheit/Zehn-Tipps-gegen-Hitze,sommerhitze132.html
[3] Gürster, Anna (2022). What to do in the heat? The best tips for getting through the heat wave. Tips for beating the heat: The best tips for coping with the heat wave (utopia.de)
[4] ZDF.de (2022). Hot Temperatures This Weekend: Tips for Dealing with the Heat. https://www.zdf.de/nachrichten/panorama/hitze-tipps-wetter-100.html
[5] Deutschlandfunk (2018). Exercising in the Heat: “In Extreme Cases, It Can Be Life-Threatening.” https://www.deutschlandfunk.de/sport-bei-hitze-im-extremfall-kann-das-lebensgefaehrlich-100.htm

The last blog post covered a lot about the sun’s rays and potential dangers. Sunscreen, in particular, is a crucial factor in protecting yourself. But what makes a good sunscreen, and what should you look for? (June 29, 2022)

by Sophia Landgrebe 

All the important information about the sun’s rays and the dangers of sun exposure can be 
in the blog post“Summer, Sun, Sunshine…”. 

Sunscreen is one of the best ways to protect yourself against the sun’s various UV rays. Sunscreen can absorb these rays and convert them into lower-energy radiation. It’s also possible that the filters in sunscreen reflect the radiation, thereby deflecting it away from the skin. ^[1]  

Sunscreens are available on the market in a wide variety of forms. For this reason, we’ve created a checklist to help you choose the right sunscreen.

What is the sun protection factor (SPF)?

The sun protection factor (SPF) ultimately indicates how long the sunscreen can protect the skin from UV rays. However, the SPF often refers only to protection against UV-B rays. For this reason, it is important to ensure that protection against UVA rays is also provided.^[4]

The different SPF categories:

• SPF 6–10: Basic
• SPF 15–20: Moderate protection
• SPF 30–50: High protection
• SPF 50+: Very high protection

Using a simple calculation, you can determine how long your skin is protected from the sun. To do this, multiply your skin’s natural protection time by the SPF. This gives you the sun protection time in minutes.^[4] You can find ^the exact value of your skin’s natural protection time on the NIVEA website: The Right Sunscreen for Your Skin Type – NIVEA.

Here’s an example of how this calculation works: A person has a natural protection time of 10 minutes. This means they can spend 10 minutes in the sun before getting sunburned. Now, they use a sunscreen with an SPF of 20. Accordingly, they must multiply 10 by 20. This equals 200, meaning they can stay in the sun for a little over 3 hours without getting sunburned. ^[4]  

Footnotes and Sources:

[1] Nivea (2022). Calculating the sun protection factor for optimal sun protection. Calculating the sun protection factor: Here’s how it works – NIVEA. 
[2] Federal Office for Radiation Protection (2022). Protection Against UV Radiation. BfS – Protection Against UV Radiation. 
[3] Kirschner, Uwe (2022). Sun Protection: Applying Sunscreen Correctly. Sun Protection: Applying Sunscreen Correctly – Dr. Kirschner’s Dermatology Practice (hautarztpraxis-mainz.de).
[4] Nivea (2022). Sun Protection by Skin Type: What to Keep in Mind! https://www.nivea.de/beratung/sonnenschutz/sun-hauttypen.

Lemon iced tea, lemonade, or iced coffee—all of these sound especially tempting on hot days. Unfortunately, most sweet drinks contain a lot of sugar or other unhealthy ingredients. That’s why we’ve put together four recipes for delicious and light summer drinks you can make yourself. (August 10, 2022)

by Sophia Landgrebe

Iced Black Tea

4 black tea bags

2–3 lemons & mint

Sweetener to taste

Ice cubes

• Place the black tea in a pitcher and pour about 1 liter of boiling water over it. Let it steep for 3–5 minutes, depending on desired strength.
• Remove the tea bags from the water and cool the tea immediately by adding plenty of ice cubes. The tea should cool quickly, as a slow cooling process releases bitter compounds that alter the taste of the iced tea.
• Now you can add a sweetener to taste. For example, you can use a teaspoon of honey or agave syrup. Alternatively, a sugar substitute like xylitol works well.
• Now squeeze the lemon. If you prefer it more tart, use more lemon juice. Additionally, cut a lemon into thin slices. Add the lemon juice and slices to the tea and serve ice-cold.

Homemade iced tea will keep in the refrigerator for 2–3 days. You can pour larger quantities into sealable bottles and freeze them. Be sure, however, to fill the bottles only about two-thirds full, as the liquid expands when it freezes.

Lime Iced Tea

4 tea bags of “Italian Lime” or a similar lime tea

Approx. 700 ml cold water

1 lime & mint

Ice cubes

• Brew the tea in a glass and let it steep for about 5–8 minutes, then remove the tea bags and pour the tea into a 1-liter container. Let the tea cool briefly.
• Fill the container with ice-cold water.
• Squeeze the juice of one lime into the iced tea and add the mint.
• Serve the lime iced tea with ice cubes.

Homemade iced tea will keep in the refrigerator for 2–3 days. You can pour larger quantities into sealable bottles and freeze them. Be sure, however, to fill the bottles only about two-thirds full, as the liquid expands when it freezes.

Iced Coffee

200g coarsely ground coffee

1 liter water

Ice cubes

Milk as needed

• Place the coffee and water in a container and let it steep overnight.
• Carefully pour the liquid through a coffee filter or strain it through a cheesecloth.
• Pour the coffee into a glass with ice cubes and top off with milk as desired.

Cold brewing not only saves you the trouble of heating and cooling the coffee, but it’s also easier on the stomach. The coffee can be stored in the refrigerator for up to four days.

Strawberry-Melon Smoothie

50 grams of cantaloupe

80 grams of cantaloupe

Basil

100 ml green tea

2 tbsp yogurt

Sweetener as needed

• Peel the melon and remove the seeds, then blend it with the remaining ingredients in a blender. Blend the ingredients until the smoothie has a creamy consistency.
• If you’d like to sweeten it, try honey, agave syrup, or a sugar alternative like xylitol.
• Pour into a glass and top with e

Temperatures keep rising, and everyone’s looking for a way to cool off. In this post, we’ll introduce you to the best places to go swimming. (July 13, 2022)

By Sophia Landgrebe

Below, we’ll introduce you to the best spots in Siegen and the surrounding area that promise to help you cool off:

Heated Outdoor Pool in Siegen Kaan-Marienborn

The outdoor pool in Kaan-Marienborn features three 50-meter lanes, five 25-meter lanes, and a non-swimmer area. In addition, mini soccer goals, a ping-pong table, and a bocce court are available for all sports enthusiasts.

The outdoor pool is also accessible. This means there are accessible parking spaces and a ramp leading into the pool. Additionally, there are accessible changing rooms and restrooms suitable for people with disabilities and those in wheelchairs.

Opening hours for the outdoor pool in Kaan-Marienborn:

Monday/Tuesday/Thursday 9:00 a.m. to 8:00 p.m., Wednesday/Friday 7:00 a.m. to 8:00 p.m., Saturday 9:00 a.m. to 7:00 p.m., Sundays and holidays 9:00 a.m. to 7:00 p.m.

Swimming ends 15 minutes before closing time, and the ticket office closes 30 minutes before swimming ends.

Directions:

From the Siegen Central Bus Station (ZOB), take bus line R12 or R13 to the Kaan-Marienborn Ortsmitte stop. From there, it’s about a 7-minute walk to the outdoor pool. 

The address for your GPS is: Breitenbacher Straße 59, 57074 Siegen.

Siegen-Geisweid Heated Outdoor Pool

The outdoor pool in Geisweid features four 50-meter lanes as well as four shorter lanes.

In addition to mini soccer goals, there is also a beach volleyball court and two outdoor game areas: one for chess and one for Nine Men’s Morris.

Opening hours for the Geisweid outdoor pool:

Monday/Wednesday/Friday 9:00 a.m. to 8:00 p.m., Tuesday/Thursday 7:00 a.m. to 8:00 p.m., Saturday 9:00 a.m. to 7:00 p.m., Sundays and holidays 9:00 a.m. to 7:00 p.m.

Swimming ends 15 minutes before closing time, and the ticket office closes 30 minutes before swimming ends.

Directions:

From the Siegen Central Bus Station (ZOB), take bus line R12 or R13 to the “Kaan-Marienborn Ortsmitte” stop. From there, it’s about a 7-minute walk to the outdoor pool. 

The address for your GPS is: Auf der Schläfe 4, 57078 Siegen.

Natural Outdoor Pool in Deuz

The natural outdoor pool in Deuz features a large main swimming pool as well as a smaller non-swimming pool. What makes this outdoor pool special is that the water isn’t chlorinated but is naturally purified in a pond. For sports enthusiasts, there are 25-meter swimming lanes available, and even outside the pool area, there are plenty of opportunities to either engage in sports (beach volleyball court) or relax on the large lawn. 

Opening hours for the natural outdoor pool in Deuz:

Mon–Sat 2:30 p.m. to 6:00 p.m., Sunday 10:00 a.m. to 6:00 p.m.

Directions:

From the Siegen Central Bus Station (ZOB), take bus line R16 or SB5 to the “Deuz Ortsmitte” stop. From there, it’s about a 5-minute walk to the outdoor pool. 

The address for your GPS is: Am Freibad 1, 57250 Netphen.

Natural Outdoor Pool in Eiserfeld (Eiserfelder Weiher)

The outdoor pool in Eiserfeld, like the one in Deuz described earlier, is a natural outdoor pool. For this reason, it’s often called the Eiserfelder Weiher. This pool features a large swimming area with a water trampoline and the option to rent surfboards.

In addition, there are opportunities to engage in sports here as well, with a soccer field and a beach volleyball court available.

Opening hours for the natural outdoor pool in Eiserfeld:

Mon–Sun 2:00 p.m. to 7:00 p.m.
Hours may vary in the event of very high temperatures.

Directions:

From the Siegen Central Bus Station (ZOB), take bus line R22 to the Eiserfeld (Siegen), Gilbergstraße stop. From there, transfer to the A614 and ride to the Eiserfeld (Siegen), Am Freibad stop.

The address for your GPS is: Am Freibad 3, 57080 Siegen.

Seelbacher Weiher

Seelbacher Weiher is also a natural outdoor swimming area. It features a large swimming area equipped with a diving board (1 m), a water slide, and a floating platform.

There’s also a large sunbathing area, soccer goals, and a beach volleyball court.

Seelbacher Weiher opening hours:

Mon–Fri 1:00 p.m. to 7:00 p.m., Sat/Sun/holidays 10:00 a.m.–7:00 p.m.
During school vacations, daily from 10:00 a.m. to 7:00 p.m.

Directions:

From the Siegen Central Bus Station (ZOB), take bus lines R38 or R39 to the Seelbach (Siegen), P+R Seelbacher Weiher stop. From there, it’s about a 6-minute walk to the outdoor pool. 

The address for your GPS is: Bubergstr. 78, 57072 Siegen.

Note: The University of Siegen’s teaching pool is currently closed due to a malfunction. Unfortunately, the repairs will take a little while longer than expected. We do not know exactly when the issue will be resolved. We hope to have the teaching pool back in operation by the start of the winter semester in October.

For tips and information on publicly accessible sports facilities in and around Siegen, feel free to check out our overview ofrecreational and sports activities.  

Picnicking in nature, a long day at the lake, or even exercising outdoors—all of these activities are even more fun when the sun is shining brightly. However, people often underestimate the dangers posed by the sun and, above all, the sun’s rays on our skin. (June 22, 2022)

By Sophia Landgrebe

In addition to the tan that many hope to get in the summer, the sun’s rays also pose several risks that can cause health problems. These include, for example, sunburn or heatstroke. Excessive exposure to the sun ultimately also leads to an increased risk of skin cancer.

What Are UV Rays?

The sun emits what are known as UV rays. Starting at the sun, the radiation travels varying distances to the Earth’s surface depending on its wavelength. Of these rays, only the so-called UVA and UVB rays ultimately reach the Earth’s surface. The sun’s rays do not have the same intensity at all times. For example, it is well known that radiation is stronger in the summer months than in winter, but the time of day can also influence the intensity of the radiation. Furthermore, cloud cover, altitude, and the natural environment can also make a difference. These effects can already be noticeable when you are in the water or surrounded by snow. Such factors can naturally amplify UV rays.^[1]

For this reason, the intensity of UV rays is continuously monitored worldwide and published as the UV Index.^[1]When it comes to potential risks, there is a distinction between UVA and UVB rays. UVA rays do not cause sunburn, but they penetrate much deeper into the skin and can cause significant health damage. In contrast, UVB rays only reach the skin’s surface but are responsible for both tanning and sunburn.^[2]

What protects against UV radiation?

There are already simple steps you can take to protect yourself from the effects of these rays. First, you can seek out a spot in the shade to reduce your exposure to the rays; second, clothing itself serves as a practical way to protect your skin from the rays. It’s especially important to wear loose-fitting clothing that covers as much skin as possible while still allowing air to circulate. For water sports, there are special UV-protective shirts that can shield the skin from the sun’s rays. These two methods alone provide effective protection against the effects of the sun’s rays. However, in the summer, the skin should be protected with an additional and very important step: sunscreen.^[3]

Sunscreen is now available in a wide variety of forms, including light lotions, sprays, and thick sun milk. The selection is vast, and the sun protection factor (SPF) ratings can vary from product to product. Sunscreen contains both soluble and insoluble UV filters. These filters absorb UV radiation and convert it into lower-energy radiation. It is also possible for the filters in sunscreen to reflect the radiation, thereby deflecting it away from the skin.

Sunscreen can therefore help reduce the intensity of UV rays and minimize the harmful effects on the skin. In addition to delaying the onset of sunburn, it also helps prevent certain forms of skin cancer.

For sunscreen to provide this level of protection, it is essential that the products shield against UVA radiation.^[2]

Footnotes and Sources:

[1] Federal Office for Radiation Protection (2022).Protection Against UV Radiation. BfS – Protection Against UV Radiation.
[2] Nivea (2022).Calculate SPF for Optimal Sun Protection. Calculating SPF: Here’s How It Works – NIVEA.
[3] Nivea (2022).Sun Protection by Skin Type: What to Keep in Mind! https://www.nivea.de/beratung/sonnenschutz/sun-hauttypen.

Christmas is the season for cookies and treats. And to make snacking on cookies even more enjoyable, we have three recipes that are both healthy and delicious! (12/21/22)

by Sophia Landgrebe

Healthy Vanilla Crescents

100 g ground almonds

50 g ground hazelnuts

130 g spelt flour (Type 812)

100 g softened butter

100 g soft dates

A pinch of salt

1/2 tsp ground vanilla

about 5 tbsp ground almonds (skinless) 

1 pinch ground vanilla

• Chop the soft dates in a food processor. Briefly toast the ground almonds in a pan until they become fragrant. Then knead all the ingredients together to form a shortcrust dough. Shape the dough into a ball and chill for 30 minutes.
• Knead the dough thoroughly once more (without adding any flour) and tear off small pieces. Shape these into rolls and cut them into pieces about 5 cm long. To achieve the typical crescent shape, shape these pieces into half-moons and press the ends together slightly.  
• Place the vanilla crescent cookies on two baking sheets lined with parchment paper and bake one after the other for about 8–10 minutes at 180°C (top and bottom heat).
• Remove from the oven and let cool. Mix ground almonds with a pinch of ground vanilla and roll the lukewarm cookies in the mixture.

Oatmeal Cookies with Cranberries

100 grams butter (cold)

50 grams dried cranberries

50 grams rolled oats

1 tbsp cocoa powder

6 tbsp milk

150 grams whole wheat flour

50 grams of sweetener, such as honey, maple syrup, agave syrup, or a sugar substitute like erythritol

1 egg yolk

1 pinch of salt

• Finely chop the cranberries. Knead the butter, rolled oats, cranberries, cocoa powder, milk, flour, sweetener, egg yolk, and salt thoroughly—first with the dough hooks of a stand mixer, then with your hands—until a smooth dough forms. Shape the dough into a log with your hands, cover it, and chill for at least 30 minutes.
• Cut the log into about 20 slices and place the cookies on a baking sheet lined with parchment paper. Bake the cookies at 180°C (convection) for about 8–10 minutes. Remove the cookies from the baking sheet and let them cool.

Chocolate-Hazelnut Cookies

120g applesauce

40g rolled oats

15 g baking cocoa

20 g ground hazelnuts

10 g chocolate chips 

• Mix all the ingredients together thoroughly and use your hands to shape them into about 10 cookies.
• Place them on a baking sheet lined with parchment paper and bake at 180° (top and bottom heat) for about 10–15 minutes.
• Remove from the oven and let cool. If you like, you can drizzle some melted chocolate over the cookies. 

The Central Unit for Sports and Physical Activity is not only responsible for planning university sports programs. It also offers the Certificate Program in Sports – Education and Training. (June 8, 2022)

by Sophia Landgrebe                                                                   

What exactly is the certificate program?                  

The certificate program offers the opportunity to earn an additional qualification alongside your main degree program. The program is designed to impart the practical skills needed for planning, implementing, and evaluating sports programs (Level 6 of the German Qualifications Framework). It focuses on the design of sports programs across various fields of physical activity within the contexts of education and training.

How does the certificate program work?

The certificate program is designed to be accessible to as many students as possible. For this reason, it is easily accessible and offers many elective options. This is intended to allow for optimal coordination with the main degree program. 
In total, the certificate program comprises at least 16 SWS and is divided into a propaedeutic course in sports science (2 SWS), a required component (6 SWS), and an elective component (at least 8 SWS).

The required component consists of three courses that integrate theory and practice, all of which take place in the sports hall. The first course addresses the role of play in the context of education; the second course focuses on the design of training processes in (fitness) sports; and the final exam (teaching demonstration) is administered in the third course.
To earn the certificate, students must complete at least four elective courses. The elective offerings are tailored to student demand and their current continuing education needs.

The University of Siegen collaborates with the Siegen-Wittgenstein District Sports Association. This collaboration enables students to have the training content of the certificate recognized by the State Sports Association and thus obtain the C-Level Instructor License (recreational sports). A prerequisite for this is that, at the time of applying for the certificate, the propaedeutic exam must have been taken no more than four semesters prior.

How can I get started with the certificate program?

The first step to begin the certificate program is to register for the introductory course in sports science. This course consists entirely of digital lessons and can be started at any time. To register, simply self-enroll via Moodle. The preparatory course concludes with a digital exam; passing this exam is a prerequisite for access to all subsequent courses in the certificate program. This exam may be retaken as many times as necessary until it is passed. Participation in the preparatory course and the exam is free of charge. After completing the introductory course in sports science, students must take three required courses and at least four elective courses, as well as complete two external requirements (a first aid course and a field observation). Required and elective courses can be taken concurrently. Each course carries a fee of 15 euros.

From an insider tip to one of the university sports programs’ fastest-to-fill courses. This year, too, you had to act fast to snag a spot in the “Small Games” course. But why are these courses so popular, and what exactly is played there? (July 27, 222)

By Niklas Wilde

Classification and Some Examples

Most of us have played small games at some point in our lives—whether spontaneously as children on the playground, at preschool, or in the schoolyard; as a warm-up at a sports club; or as a reward at the end of a successful class. Small games are divided into different categories, which isn’t always easy, since many games can be assigned to multiple categories. The categorization into coordination games, running games, tag games, ball games, and dance and music games seems to be widely used. However, the games can also be classified according to where they are played (water, outdoors, snow, gym, sports field, schoolyard)^¹

In school settings, students should be particularly familiar with various tag games such as chain tag, island tag, ribbon tag, “Fisherman, Fisherman, How Deep Is the Water?”, etc., as well as ball games such as “Brennball,” “Zombie Ball,” “Dodgeball,” “Hare and Hunter,” or similar games.

Difference from “Big Games”

“The ‘small games’ encompass every form of active play with or without equipment and are distinguished from the so-called ‘large games’ in that they are not subject to any defined competitive rules. This leaves plenty of room for improvisation and variations regarding the number of players, the size of the playing field, the equipment, the auxiliary materials, and the rules, which are usually very simple^.”2

According to Döbler, we define small games as “a sequence of fun-filled and joyful activities stemming from a specific game concept or task, which develop and^practice physical and mental abilities in a stimulating and entertaining^way”3

This does not mean, however, that small games lack a competitive element. Ambition, passion, and team spirit often fuel the game just as much as they do in big games. There are, however, also small games without a winner.

In physical education classes or at sports clubs, small games are usually played as warm-ups, for coordination training, or to conclude a session. These games are often viewed as an introduction to one of the major sports—such as handball, basketball, soccer, or volleyball—and are incorporated into a series of lessons.

Why do students play children’s games?

There’s only one reason to play here: because it’s fun! These days, there are many things to worry about or that weigh heavily on one’s mind. But as soon as you step into the gym, those fears and worries cease to exist for the next 90 minutes. All that matters is not getting tagged, shaking off your opponent, or being the last one standing. The game is a world of its own, completely detached from the outside world. And a break like this—athletic, fun, and mentally refreshing—is good for everyone.

Footnotes and Sources 

[1] Moosmann, K. (2009). The Big Limpert Book of Small Games: Fun Exercise for Young and Old, Wiebelsheim: Limpert Verlag GmbH (available in the library). 
[2] Unfallkasse NRW (2017). Prevention in NRW 29—Small Games for All Types of Schools. https://www.unfallkasse-nrw.de/suche.html?q=Kleine+Spiele+f%C3%BCr+alle+Schulformen
[3] Döbler, E. & Döbler, H. (1983). Small Games. A Handbook for Preschools, Schools, and Sports Clubs, Berlin: Volk und Wissen, Volkseigener Verlag, p. 31 (available in the library).