Well-being and fitness at MBB

Hi Maria Ramal, MBB's health ambassador, can you tell us a little about your role and what motivated you to take on this assignment?

My role as a health ambassador is to promote health and well-being at MBB. I will act as a communication link, sharing information about upcoming activities and the resources offered by the KI Health Hub through the MBB Newsletter and here at the MBB staff portal. I will also work with the administration team to bring health and well-being onto the agenda. I will be happy to help new colleagues discover what KI has to offer and hopefully contribute to a healthier working environment at MBB.

I have been passionate about sport science for a long time. I have trained in weightlifting for more than 10 years, and through self-learning and courses, I have designed training programs for myself and friends. I try to take any opportunity to encourage or help people around me to be more active, mostly within my close network so far. So when I was offered this role, I felt grateful and excited: it allows me to do something I genuinely enjoy but on a broader and more impactful scale.

Why do you think physical activity during the workday is important for health and well-being?

For a crew of scientists, it is tempting to answer this with the scientific literature! Substantial evidence shows that regular physical activity benefits brain health, cognition, memory, and mood. It also helps us handle stress and is associated with a longer (and healthier) lifespan. But even beyond this, I believe the effects of physical activity are tangible in everyday life: when we are active and feel healthy, we perform better not only at work but in many other areas of life. Personally, I like to start my workday with exercise. It gives structure to my routine, makes me feel more energetic and focused, and helps me sleep better at night.

What are some simple ways colleagues can incorporate more movement into their daily routines at work?

Even the simplest things make a difference: take the stairs instead of the elevator, take the longer route to the coffee machine or the meeting room, spend part of the day working while standing or squatting, or go for a short walk while waiting through a 10-minute incubation or experiment break. I also like combining movement with some work activities. For example, we can go for a walk while discussing an idea with a colleague or thinking through the next grant application. There is evidence, from Peripatetic philosophers to Steve Jobs, that walking can enhance creative thinking! I sometimes read papers or design my next experiment while cycling on a stationary bike.

What health and fitness facilities or activities at KI would you recommend to colleagues, and why?

I would encourage everyone to download the Wondr app and explore what is available. There are many activities to suit different interests and schedules, and they are also a great opportunity to meet people. I am also happy to help colleagues at MBB find something that suits them.

I would also recommend the Gym and Health Coaching services offered through the KI Health Hub. They can provide a guided introduction to the gym, practical advice on how to perform different exercises, and a personalized training plan. The coaches are truly knowledgeable and passionate about what they do. The KI Gym itself is also a great facility: it is very close to work and actually an amazing place for networking too - you never know if your next collaborator may be lifting weights next to you.

There is also a long list of activities and resources available at KI, including events such as the upcoming KI Fun Run.

If you could give colleagues one piece of advice or encouragement to become more active, what would it be?

For those who want to get started, I would say: every step counts. You don’t need to train for three hours a day; start small and start today. Go for a walk that happens to end at the gym. Next time, bring your workout clothes and lift a few weights. Ask a friend to join you.

As you become more active, try new activities, learn new skills, and find something you genuinely enjoy, with the people and at the time that work best for you. I really think enjoyment drives adherence, and consistency brings long-term results, so I would advise making physical activity sustainable and part of the lifestyle.

Are you planning any activities colleagues at MBB can join?

Yes! I’m excited to launch a pilot cross-training session every Wednesday at 9:00 am. It will combine different types of functional exercise in a fun group workout, adaptable from beginner to advanced levels. In less than an hour, you’ll have exercised, had fun with colleagues, and be ready to start the workday.

And if anyone at MBB has an idea for a fitness activity or event, let’s discuss it!