Sport, especially endurance sports, promotes good health and can help reduce risk factors. Whether you are just starting out in sports, already have a sports experience or want to start sports again after illness, heed the ten golden rules for healthy sports by the German Sports Doctors' Association. The sports doctor advises: Sport keeps you young and fit! Regular sport means feeling better, looking better, being more resilient, having better fitness.
1. Before the sports health examination
- Especially beginners and returnees over 35 years.
- For pre-existing conditions or complaints.
- For risk factors: smoking, high blood pressure, elevated blood lipid levels, diabetes, lack of exercise, obesity.
- If so, then: First to the doctor, then to the sport!
2. Sport starts with a sense of proportion
- Training intensity - start slowly and increase the load (intensity, frequency and duration).
- If possible under instructions (club, running club, gym).
- Information at the Landesportbund or Sportärztebund.
- Sport as often as possible 3 to 4 times a week for 20 to 40 minutes.
3. Avoid overloading while exercising
- After exercise, there may be a "pleasant" fatigue.
- Running without (heavy) wheezing.
- Sport should be fun, not torture! Possibly. Give training pulse from the sports physician.
- Better "longer or loose" than "short and heavy".
4. After exercise adequate rest
- Pay attention to sufficient recovery (regeneration, sleep) after a strenuous exercise.
- After intensive training, plan for "relaxed" workouts.
5. Sports break with cold and illness
- For "coughing, runny nose, hoarseness", fever or body aches, flu or other acute illnesses: sports break, then gradual onset.
- If in doubt: Ask the sports physician!
6. Prevent and heal injuries
- Warm up and do not forget to stretch.
- Injuries need time to heal.
- Pain is warning signs of the body (no syringes to "Fitmachen").
- To balance temporarily operate another sport. If in doubt, ask the sports physician!
7. Sport to adapt to climate and environment
- Clothes make athletes: Clothes should be appropriate, functional, not necessarily fashionable.
- Observe air exchange, adapt to weather conditions:
- Cold: warm clothing, wind resistant, permeable to moisture (perspiration) to the outside.
- Heat: Reduce exercise, pay attention to fluid intake.
- Height (note reduced capacity, adjusted clothing and drinking behavior).
- Air pollution (pollutants, ozone): reduce training, sports in the morning or evening.
8. Pay attention to proper nutrition and hydration
- Diet: rich in carbohydrates and fiber, low in fat ("southern food"), adjusting calories to body weight (with less calories if you are overweight).
- Balance fluid loss after exercise with mineral-containing water, drink more during heat.
- Note: Beer is not a sports drink! But: A glass of alcohol (wine, beer) may be occasional!
9. Adapt sport to age and medication
- Sport in old age is useful and necessary, because even in old age: Fitness is in demand.
- Sport in old age should be versatile (stamina, strength, flexibility, coordination).
- Adjust medication as well as its intake and dose to the sport. Ask your doctor.
10. Sport should be fun
- Even the "soul" laughs at the sport. Exercise, play and sport are fun.
- Occasionally change the sport: variety in sports is important.
- More fun with sports in a group or in a club.
- Sport in everyday life:
- Climb stairs instead of elevator,
- Walk to the mailbox,
- Fast walking is sport!
- When habitual sport becomes tiring, think of a condition.
- Regular, also sports medical, check-up helps to avoid damage.