Ten tips for healthy sports

Ten simple rules to help you be healthy and enjoy exercise for life. If you want to start intense sports again after a long break or if you want to start a new sport, it is recommended to undergo a medical examination to rule out health risks.

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Before starting sports, do a medical examination

Especially for beginners and returnees over 35 years.
For previous illnesses or complaints.
Risk factors include: smoking, high blood pressure, high blood fat levels, diabetes, lack of exercise, and obesity.
Start exercising with a sense of proportion
Start training slowly and increase the load (intensity) (first duration, then frequency).
If possible, train under instructions (club, running club, fitness studio).
Avoid overloading during exercise
After exercise, "pleasant" fatigue may occur.
Running without bloating (strong).
Sports should be fun, not torture.
If necessary, ask the training physician to calculate the training pulse.
I prefer “longer or more relaxed” than “short and violent.”
Adequate recovery after exercise
Ensure adequate regeneration and sleep.
Schedule “loose” training sessions after intense training.
You can find practical exercises in the videos: Relaxation.
Sports break for colds and illnesses
If you have a cough, runny nose, fever, flu, or other acute illness: It is best to take a break from exercise, and then start slowly again.
If in doubt, ask your sports doctor.
Prevent and treat injuries
Don't forget to warm up and stretch.
Injuries take time to heal.
Pain is a warning sign for the body (no injections will make you fit).
Play other sports temporarily to compensate.
If in doubt, ask your doctor.
Adapting sports to the climate and environment
Above all, clothing should be appropriate and effective.
Pay attention to air exchange, adapt to weather conditions.
Cold: Warm, wind-repellent, moisture-wicking (sweat) clothing to the outside to avoid frostbite or hypothermia.
Heat: well-ventilated clothing, reduce training, and pay attention to hydration.
Height: (note reduced flexibility, appropriate clothing and drinking habits to prevent altitude sickness).
With air pollution (pollutants, ozone): reduce training and exercise in the morning or evening.
Pay attention to proper nutrition and hydration
Diet during exercise: Diet high in carbohydrates and fibre, low in fat (“Mediterranean diet”), calories adapted to body weight (if you are overweight and low in calories).
Compensate for fluid loss after exercise with mineral water, drink more when hot. Beer is not a sports drink! BUT: It may be a glass of alcohol (wine, beer) sometimes!
Adapting exercise to medications and age
Adapt the medication as well as the time and dose of exercise.
Exercise in old age is logical and necessary.
Sports in old age should be diverse (endurance, strength, flexibility, coordination).
If in doubt, ask your sports doctor.
Sports should be fun
The "soul" also laughs when exercising.
Change sports from time to time: Variety is important.
It's more fun together - in a group or in a club.
Sports are also in daily life: climbing stairs instead of taking the elevator, brisk walking and so on.

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