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You might have guessed it already by seeing our blog subtitle the first time, but yes: We both are really into bouldering and climbing. ;) Well, we are beginners and not so skilled, but it is fun and we love it. Every Monday for a couple of weeks now we are meeting at our favourite climbing hall and we try for an hour and a half to let go of all the work, the stress, the frustration.Welcome to our second part on How to … do selfcare as a PhD candidate. (For part I you may click here!)You might be in grad school, working on your PhD, your master’s or bachelor’s degree, basically it is always the same – your workload is amazing, you wish that you are actually in possession of one of Hermione Granger's timeturners just to get a full night's sleep and some kind of private life.We all know, how good it feels to stay on your couch in the evening after work. BUT: There are those nasty backpain issues, there is the wish to do something with your body just to cope with the 8 to 10 hours a day you spent sitting around, writing, reading, studying.The truth is, you must train your body to be ready to take these sitting hours. Your back, your butt, your arms, your neck and your legs will thank your for considering this. So, the best way is physical exercise. You have not to run a marathon, but hey, every two to three days a slow 5 km run, why not? Every two days an hour of yoga, maybe the gym, maybe you are taking your bike to get to work. Everything helps, just keep moving your body.We both try to do some type of sports up to three times a week, which is not easy, when you have a 30h project job, which technically includes no PhD writing – and oh, there is your family as well, friends, partners. Social life, too, is a very important part of selfcare! In fact, it is that important, I will write a whole blogpost on it. And yes, you must eat, drink and sleep. However, sometimes I wish my days would have up to 36 hours, just to cope with my life outside university.But let’s get back to our sporty theme for this post: Just exercise. Take a walk every evening. Call your friends and ask them, if they are into doing any type of sport – it is always much more fun together, but please, never forget, you should get enough alone-time for yourself. You may need this. I have often heard that it is one hour a day, where there should be just time for you, you alone. I see the smiles, yes, it sounds rather ridiculous. In our huge world of academic work, there is no space for these kinds of thoughts. Well, just be the first to think them.Take a run, just you alone, with your favourite music or in silence. Breathe. If possible, try to run in a park – nature helps. Concentrate on how you run, on how your feet touch the ground. After half an hour you will fell calm, relaxed – and ready for some hours of work again.The same magic happens to me while climbing. Of course, I am not alone in my climbing hall, but I concentrate on my grip, my hands, my feet and I enjoy myself when testing new routes.The best thing to calm myself down, to get rid of my working day in my thoughts, is actually some yoga practice. I took several courses, yes, but there exists a huge number of videos and apps too, so, just try it! It is important to focus on yourself and your needs.I will describe a little evening routine to you – I do it while already lying in bed in the evening. Just lay down, close your eyes and breathe in deeply. Feel your body. How does it feel? Is there any pain? Are there lots of thoughts wandering around your head? It’s okay, just let it be. Don’t blame yourself for overthinking too much. Just accept it. The thoughts are there, the pain in your back is there, you feel tired – everything normal, so far. Just remember, we are all human beings. How do your feet feel? Your hands? Your legs, your arms? Your stomach? Your neck? Your head? Your back? Just wander over your body, over each part, look after it – how does it feel, what is there? Note it and then accept it.Do it as long as you want to do it. I always sleep in while thinking… In the beginning it was very hard, because I thought that yoga and meditating is about being one with the universe or whatever – well: yes and no. You come first. Nobody can ever be a better you, so just watch yourself, train it. It will get easier and better and suddenly – you might be calmed and relaxed. Is there any better thing after a hard day’s work? Right. There isn’t. And you certainly know this yoga-wisdom: We do yoga because we are all nuts. ;)I really need to do something with my body during the week; you may not believe this, but once I started I could not stop it. I get angry and moody without exercise. My back is hurting - which stops every time after some kind of workout I do, may it be running or yoga or cimbing.So, if you are looking for a healthy hobby and somthing that is really good for your body and your mindset - try exercising. Start very small, build up a routine and let the magic happen. Always remember, you have the time to watch Netflix or to hang out on your couch, you can spare half an hour of that time and take a walk, right?All the best, you heros of everyday PhD (or academic) life, and keep on moving!Astrid  