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.




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