Tips for healthy exercising in bullet points

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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 Sports Doctors’ Association. The sports doctor advises: Sport keeps you young and fit! Regular sports means feeling better, looking better, being more resilient, having better fitness.

  1. Before sports get a 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 yes, then: First to the doctor, then to the sport!
  1. Sports start with a sense of proportion
  •  Training intensity – start slowly and increase the load, you’re not running for a golden nugget sportsbook (intensity, frequency and duration).
  •  If possible under instructions (club, running club, gym).
  •  Do sports as often as possible 3 – 4 times a week for 20 – 40 minutes.
  1. Avoid overloading while exercising
  •  After exercise, there may be “pleasant” fatigue.
  •  Running without (heavy) wheezing.
  •  Sport should be fun, not torture!
  •  Better “longer or loose” than “short and heavy”.
  1. After exercise adequate rest
  •  Pay attention to sufficient recovery (regeneration, sleep) after a strenuous exercise.
  •  After intensive training, plan for “relaxed” workouts.
  1. 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.
  •  In case of doubt: Ask the sports physician!
  1. 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!
  1. Sport to adapt to climate and environment
    •  Clothes make athletes: Clothing 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.
  1. Pay attention to proper nutrition and hydration
  •  Diet: rich in carbohydrates and fiber, low in fat (“southern food”), adjusting calories to body weight (in case of overweight, fewer calories).
  •  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!
  1. Adapt sport to age and medication
  •  Sport in old age makes sense and is necessary, because even in old age, fitness is in demand.
  •  Sport in old age should be versatile (stamina, strength, flexibility, coordination).
  •  Adjust medication and its intake and dose to the sport. Ask your doctor.
  1. 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, even sport-medical, check-up helps to avoid damage.