10 tips for exercising

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.