Sports, especially endurance sports promote health and can help reduce risk factors. Whether you are just starting out with sports, already have sports experience or want to start again after an illness, take to heart the ten golden rules for healthy sports from the German Sports Physicians Association. The sports doctor advises: Sport keeps you young and fit! Regular sports means feeling better, looking better, being more resilient, showing better fitness.
1. before the sport health examination.
- Especially beginners and returners over 35 years old.
- In case of pre-existing conditions or medical conditions.
- In case of risk factors: smoking, high blood pressure, elevated blood lipids, diabetes, physical inactivity, obesity.
- If so, then: first to the doctor, then to the sport!
2. start sports with a sense of proportion
- Training intensity – start slowly and increase the load (intensity, frequency and duration).
- If possible under guidance (club, running club, gym).
- Information at the Landessportbund or Sportärztebund.
- Sports preferably 3 – 4 times a week for 20 – 40 minutes.
3. avoid overload during sports
- After exercise may be “pleasant” exhaustion.
- Running without (heavy) panting.
- Sport should be fun, not torture! Possibly training pulse from the sports doctor give.
- Better “longer or loose” than “short and violent”.
4. after load sufficient recovery.
- After an athletic load to ensure adequate recovery (regeneration, sleep).
- After intensive training “loose” training sessions schedule.
5. sports break during cold and illness.
- When “cough, cold, hoarseness“, fever or aching limbs, flu or other acute illness: Sports break, then gradual start.
- When in doubt: ask the sports doctor!
6. prevent and heal injuries
- Do not forget to warm up and stretch.
- Injuries need time to heal.
- Pain is a warning sign of the body (No shots to “get fit”).
- To compensate temporarily do other sports. In case of doubt, ask the sports doctor!
7. adapt sports to climate and environment
- Clothes make athletes: clothes should be appropriate, functional, not necessarily fashionable.
- Note air exchange, adapt to weather conditions:
- Cold: warm clothing, wind-resistant, permeable to moisture (sweat) to the outside.
- Heat: reduce training, pay attention to hydration.
- Altitude (note reduced resilience, adapted clothing and hydration).
- Air pollution (pollutants, ozone): reduce training, exercise in the morning or evening.
8. pay attention to proper nutrition and hydration.
- Diet: rich in carbohydrates and fiber, low in fat (“southern diet”), adjust calories to body weight (less calories if overweight).
- Fluid loss after exercise by mineral-rich water to compensate, drink more in the heat.
- Note: Beer is not a sports drink! But: A glass of alcohol (wine, beer) may be occasionally!
9. adapt sport to age and medication
- Sport in old age is useful and necessary, because even in old age, fitness is required.
- Sport in old age should be versatile (endurance, strength, mobility, coordination).
- Adapt medications and their timing and dose to the sport. Ask your doctor.
10. sport should be fun
- The “soul” also laughs during sports. Exercise, games and sports are pleasure.
- Occasionally change the type of sport: Variety in sports is important.
- More fun with sports in a group or club.
- Sports also in everyday life:
- Climbing stairs instead of elevator,
- Walking to the mailbox,
- Fast walking (walking) is sport!
- When habitual sports become strenuous, think of a disease.
- Regular, including sports medical, preventive checkup helps to avoid damage.
