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)



MO, Tue, DO
8:30 - 18:00

Wed 8:30 - 17:00

FR 8:30 - 14:00