Health check before sport | Start sport with eye measurement and training intensity | Adapt sport to climate and environment | Ensure proper nutrition and hydration | Adapt sport to age and medication| PDF Sports Medicine
The sports doctor advises: Sport keeps you young and fit. Regular sport leads to feeling better, being more resilient and looking better!
Health check before sport
- Especially beginners and returners over 35
- In case of lack of exercise and/or overweight
- In case of pre-existing conditions or complaints
- For risk factors: smoking, high blood pressure, cholesterol, diabetes
- Regular preventive care, including sports medicine, helps to avoid damage
Starting sport with a sense of proportion and training intensity
- Start slowly and increase load (intensity, frequency, duration)
- If possible, initially with guidance (club, running club, fitness studio)
- Get a pulse rate from your sports doctor, train with a pulse watch.
- Information at the Landessportbund or Sportärztebund
- Target: Three times a week for more than 30 minutes each time or more than 2.5 hours per week.
- Don't forget to warm up and stretch
- Avoid heavy overload during sport (sport should be fun!)
- After sport there may be a "pleasant" exhaustion
- Better "longer or looser" than "short and violent".
- Allow sufficient recovery time after exercise
- Plan "relaxed" training sessions after intensive training
- Sport break for colds and illness
- Gradual onset after sports break
- Prevent and heal injuries, because injuries need time
- Pain is a warning sign from the body (no fit shots)
- Do other sports temporarily to compensate
Adapt sport to climate and environment
- Clothing should be appropriate and functional
- Observe air exchange, adapt to weather conditions
- Cold: clothing warm, wind-resistant, permeable to perspiration
- Heat: Clothes light, reduce training, hydrate!
- Altitude: Reduced resilience, adapted clothing and drinking behaviour
- Air pollution (e.g. ozone): Reduce training, training time in the morning or evening.
Ensure proper nutrition and hydration
- Diet high in carbohydrates and fibre, low in fat ("Mediterranean")
- Adjust calories to body weight (overweight: fewer calories)
- Fluid loss after exercise: compensate with mineral-rich water
- Drink more in the heat!
- Remember: Beer is not a sports drink!
- But: A glass of alcohol (wine, beer) is allowed occasionally!
Adapt sport to age and medication
- Sport in old age is useful and important in almost every respect
- Versatile training (endurance, strength, mobility, coordination)
- Adapt medication, timing and dose to sport
Sport should be fun
- The "soul" laughs at sport: movement and play are pleasure
- Variety in sport is important: change the sport more often!
- More fun with sports in a group or in a club
Sport in everyday life too
- Climbing stairs instead of a lift
- On foot or by bike to the mailbox, to work, to appointments
- Fast walking is sport!
(Contents modified according to the Section for Sport for the Elderly, Leisure and Sport for the Elderly of the DGSP)