When the sun and its warmth beckon, we are drawn back out into nature and to sporting activities. Unfortunately, we are often not used to exercise at all due to the winter months, feeling tired and weary. But this is not enough of an excuse – you can do something about it!
Lame after the long winter
The fact that we feel so limp and untrained has several reasons:
- Lack of light in the winter months and the associated lower UV radiation have a negative effect on the psyche and physical performance. If the days are getting longer again, the day-night rhythm comes additionally confused, v. a. if then also the abrupt changeover from winter to summer time takes place.
- Unbalanced diet and frequent infections in the winter months upset our immune system. In addition, deficiencies in the vitamin, mineral or trace element supply may have set.
- The change in temperature and the change to the warmer, brighter season can lead to headaches, dizziness or circulatory problems.
Fleet through into the spring
Here are some tips on how you can still get off to a good start in the coming season:
- Get out into the fresh air and nature a lot. Exercise drives away fatigue, gives new momentum and joy in life.
- Beginners should be checked out by a doctor before starting the jogging season or any other endurance sport, whether joints, heart and circulation are up to the loads.
- Do not overtax your body. At the beginning of sporting activities, you should schedule shorter training sessions at low to moderate load.
- Start your workout with a warm-up and targeted gymnastic exercises. This will help you prevent strains and injuries.
- Should muscle or joint pain become noticeable, interrupt your workout. Light stretching exercises or massages can relax the tense muscles again. If the pain occurs again, it is recommended to discontinue the training and consult a doctor.
- Change your diet to plenty of fresh fruits, vegetables and whole grains.
- Drink plenty of fluids. Even during a light hike, the body can lose a liter of fluid. To maintain the metabolic processes as well as for the removal of degradation products is an adequate supply of fluids absolutely necessary.
- With the liquid, the body also loses minerals. In a liter of sweat are about 35 mg of magnesium and 300 mg of potassium. To compensate for the loss again, mineral tablets from your pharmacy are recommended as a calorie-free alternative.
- The supply of vitamins, especially vitamins E, C and beta-carotene balances existing deficiencies and intercepts free radicals that can damage the tissue.