In the past, man was forced to walk or walk a lot. However, our modern life with the various means of transport has meant that regular exercise and sports in many cases come up short. It is precisely the physical activity for the health and to prevent many diseases of civilization are particularly important.
Why sports are so healthy
The supply of all body cells with oxygen and glucose must be ensured at all times. During physical exertion, the body burns energy in addition to basic needs. Therefore, the circulation is stimulated, the heart pumps more blood per unit of time through the blood system. The metabolism "runs" even after hours at a higher level. In addition, the muscles are strengthened and the susceptibility to infections decreases.
Regular exercise increases our life expectancy, reduces the risk of cancer, strengthens the cardiovascular system and prevents diseases of the musculoskeletal system such as osteoporosis. Sport drives bad mood and even increases the fitness of our gray cells.
Beginners, persons with pre-existing conditions or with risk factors (obesity, diabetes, physical inactivity, high blood pressure, smoking, elevated blood lipid levels) should consult a doctor before starting a physical activity. The training is best started slowly and the load gradually increased. Optimal for sports activities are 20-40 minutes 3 to 4 times a week. Avoid over-exertion - sport should be fun and not tormenting. The fun factor also makes it easy to keep going right at the beginning.
Nutrition and fluid intake
After exercise, you should balance the loss of fluids with mineral water, drink even more in the heat. The diet should be low in fat, high in carbohydrates and high in fiber. Even in advanced age should not be renounced exercise and sports. However, it is important to adapt the sport to the age and to pay attention to versatility (stamina, strength, flexibility, coordination). If you are taking medication, you should ask your doctor for advice on what you should be aware of.
Schedule recovery periods
After exercise usually sets in a pleasant tiredness. So that the body can recover in peace, you should pay attention to sufficient sleep and regeneration. Especially after a strenuous workout, you should plan a few exercises to loosen up the muscles and to relax. If you have a cold, body aches, flu or fever, or if you have another acute illness, stop exercising. Then start with smaller training sessions again and increase them slowly. In order to prevent injuries, a warm-up phase should be set up at the beginning of each physical activity in which the muscles and the circulation are prepared for the subsequent exercise. Should it nevertheless come to an injury, this must be healed correctly. In no case should you continue to train with pain. It is best to ask your doctor for advice.
Adaptation to climate and environment
The sportswear should be appropriate, functional and adapted to the weather and ensure a good exchange of air.
- At high altitude: consider the reduced load capacity.
- In cold weather: warm clothing, windproof, moisture permeability to the outside (perspiration).
- In case of heat: adapted, airy, permeable clothing, increased hydration.
- In the event of air pollution (eg smog, increased ozone levels in summer): reduce training, place sport in the evening or in the morning; if there are any pollen allergies, possibly shift sports activities to it.
Exercise in everyday life
Sporting activity is not necessarily linked to sports. You can achieve the same effects differently: use the stairs instead of the elevator more often, do short and medium distances on foot or by bike, leave the car often and get on the bus two stops before. Even then you do something for your health! Those who exercise regularly are better able to work, feel better, look better and have better fitness. Even more fun is doing sports with like-minded people in a group or in a club. Just try it out!