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SPORTS MEDICINE

Before exercise health check | Start sports with a sense of proportion and training intensity | Adapt sport to climate and environment | Maintain proper nutrition and hydration | Adapting exercise to age and medication| PDF Sports Medicine

The sports doctor advises: Sport keeps you young and fit. Regular exercise leads to feeling better, being more resilient and looking better!

Health check before exercise

  • Especially beginners and those returning to work over the age of 35
  • If you lack exercise and/or are overweight
  • If you have previous illnesses or complaints
  • With risk factors: smoking, high blood pressure, cholesterol, diabetes
  • Regular preventative care, including sports medical care, helps to avoid damage

Start exercising with a sense of proportion and training intensity

  • Start slowly and increase the load (intensity, frequency, duration)
  • If possible, initially with instructions (club, running club, fitness studio)
  • Have your sports doctor give you a training pulse and train with a heart rate monitor
  • Information from the state sports association or sports medical association
  • Goal: Three times a week for more than 30 minutes each or more than 2,5 hours per week
  • Don't forget to warm up and stretch
  • Avoid excessive strain during sport (sport should be fun!)
  • After exercise, there may be a “pleasant” level of exhaustion
  • Better “longer or looser” than “short and violent”
  • Allow sufficient recovery time after physical exertion
  • Plan “relaxed” training sessions after intensive training
  • Sports break if you have a cold or illness
  • Start gradually after a break from sports
  • Prevent and heal injuries, because injuries take time
  • Pain is a warning sign from the body (no fit injections)
  • To compensate, do other sports temporarily

Adapt sport to the climate and environment

  • Clothing should be appropriate and functional
  • Pay attention to air exchange and adapt to the weather
  • Cold: Clothing warm, wind-resistant, sweat-permeable
  • Heat: Clothing light, reduce training, hydrate!
  • Altitude: Reduced resilience, adapted clothing and drinking behavior
  • Air pollution (e.g. ozone): Reduce training, training time in the morning or evening

Maintain proper nutrition and hydration

  • Diet rich in carbohydrates and fiber, low in fat (“Mediterranean”)
  • Adjust calories to body weight (overweight: fewer calories)
  • Loss of fluid after exercise: compensate with water containing minerals
  • Drink more in hot weather!
  • Note: Beer is not a sports drink!
  • But: A glass of alcohol (wine, beer) is allowed occasionally!

Adapt exercise to age and medication

  • Sport in old age is useful and important in almost every respect
  • Training in a variety of ways (endurance, strength, mobility, coordination)
  • Medication, the time and dose of which should be taken depending on the sport

Sport should be fun

  • The “soul” laughs when doing sport: exercise and play are fun
  • Variety in sport is important: change your sport more often!
  • More fun playing sports in a group or club

Sport in everyday life too

  • Climb stairs instead of elevator
  • Walk or bike to the mailbox, to work, to appointments
  • Fast walking is sport!

(Content modified according to the DGSP's recreational, recreational and senior sports section)

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