Golden rules for doing sports

Sport is important for health – those who exercise regularly can prevent a number of diseases, such as cardiovascular diseases and metabolic disorders.

On the other hand, one-sided strains and overtraining in high-performance sports are just as possible as excessive demands for untrained beginners.

With the right amount of sport, on the other hand, you are always on the right training path. Sufficient exercise and the necessary regeneration should be balanced. This is especially true for lovers of sports who spend their leisure time with reading about betamerica apuestas! Finding the right amount of sports needed is a personal thing and should be a guarantee of well-being!

The 10 Golden Rules of the Society for Sports Medicine and Prevention  give you helpful tips on how you can stay healthy and fit with sports – and protect yourself against possible overloads.

The 10 golden rules for healthy sports by the DGSP

  1. A health check before exercising Especially for beginners and those returning to work over the age of 35: First to the doctor and then to sport! A health check by a (sports) doctor is just as important for previous illnesses or complaints as well as risk factors such as smoking, high blood pressure, increased blood lipid levels, diabetes mellitus, lack of exercise or being overweight.
  2. Start sport with a sense of proportion Start slowly and gradually increase the load in the following weeks, if possible with guidance (club, running club, fitness studio). This way your body can adjust to the training.
  3. Avoid overloading during sports After exercising, you can feel “comfortably exhausted”. Running should be possible without (heavy) wheezing. The sports doctor can give you your “training pulse” for orientation. Check your pulse while exercising and protect yourself against overload. In general, it is better to run, swim or cycle “longer or more relaxed” than “short and hard”.
  4. Sufficient recovery after exercise After an athletic load, you should definitely allow yourself sufficient rest. Tip: After an intensive training session, plan a “relaxed” training session.
  5. Sports break for colds and illnesses In case of “cough, runny nose, hoarseness”, fever or body aches, flu or other acute illnesses, a sports break is absolutely necessary! Do not start exercising again until you feel completely healthy. If in doubt, you should seek the advice of the sports doctor.
  6. Prevent and heal injuries
    Don’t forget to warm up and stretch before exercise for prevention. Injuries take time to heal. Warning: pain is a warning sign of the body. Do not use painkillers “to make you fit”, but follow the recommendations of your doctor exactly. In the case of mild complaints, it can make sense to temporarily practice another sport to compensate.
  7. Adapt sport to the climate and environment
    Clothes make athletes: clothes should be appropriate and functional. Make sure that the clothing is breathable and adapted to the weather. In the cold, warm clothing is useful, which is wind-repellent and permeable to moisture outside. In hot weather you should reduce your training and drink enough. Sports in the mountains? Note that you are less resilient. Adjust the sports clothing and your drinking behavior to the conditions at height. In the case of air pollution from pollutants and / or ozone, the training must be reduced. Exercise in the morning or evening is then recommended.
  8. Pay attention to proper nutrition and hydration
    Make sure you have a balanced diet. The amount of calories depends on your body weight – if you are overweight, you should tend to consume fewer calories. You can compensate for the amount of fluid you lose while exercising with mineral water or fruit spritzers. Drink plenty of water when it’s hot. Important: Alcoholic beer is not a sports drink.
  9. Adapt sports to age and medication
    Versatility is key – with varied movements you can train endurance, strength, flexibility and coordination in equal measure. If you are on medication and want to exercise, you should discuss this with your doctor. In some cases, it is necessary to adjust the time and the dose of the active ingredients. By the way: If you become used to sport, you should think about a possible illness.
  10. Sport should be fun
    The “soul” also laughs when doing sports. Variety in sport is important, so you should change the sport occasionally. Sport in a group or club brings more fun. And the sport in everyday life must not be forgotten: climbing stairs instead of taking the elevator, walking to shopping, to the supermarket or to the mailbox, especially fast walking (walking) are opportunities to move in everyday life.
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