Sports and fitness – health through exerciseThe World Health Organization (WHO) defines health as a "state of complete physical, mental and social well-being and not merely the absence of disease or infirmity". An essential adjusting screw for this comprehensive condition of the well-being is movement. But modern lifestyles often leave little room for physical activity.
Modern lifestyle is detrimental to health
Living conditions in the Western hemisphere have changed steadily in recent decades: Sedentary activities (z. B. at a desk) replaced physical work in many cases, while at the same time the consumption of calorie-containing foods increased.
In 2010, 60 percent of German adults still met the WHO guideline values for sufficient physical activity. In 2018, this percentage was just over 40 percent. This has negative consequences for health. In Germany, for example, two-thirds of men. Half of women overweight. The lack of exercise also leads to postural deformities, back pain and joint problems.
Does sport contribute to a healthy life?
Continuously pursued, physical activity can be beneficial for health and the entire musculoskeletal system in various ways. Not only muscles, joints and bones benefit, but also cardiovascular system, immune defense, psyche and mind.
The benefits of regular, moderate exercise are obvious: It ensures stable circulation, keeps the heart healthy, strengthens the immune system, blood vessels and bones, makes joints supple and promotes brain activity. Strengthened muscles also support the spine. Consume more calories than fat tie even at rest.
Last but not least, regular sports and also endurance sports lift the mood, release happiness hormones, have a favorable influence on depression and lower the stress level. This is necessary in today's hectic environment and lowers the risk of developing a stress-related condition.
The advantage of using sports to prevent (prevention) or treat (therapy) such ailments of a physical or psychological nature: everyone can find a type of sport that they enjoy and that is tailored to their individual physical capabilities.
Sport and health: Can exercise prevent physical illnesses??
Exercise has a healing power. More and more internists, orthopedists and cancer specialists are coming to this conclusion. Instead of drugs with sometimes considerable side effects, the prescription is: get out and exercise
Nature and exercise!
Exercise can provide relief for the following physical conditions:
High blood prere: Sport can reduce blood prere and thus the risk of cardiovascular disease.
Colorectal cancer& Breast cancerPhysical activity is said to increase the survival rate after surviving breast or colon cancer. In addition, the side effects of standard treatment are often less severe when a sports program is followed at the same time. DiabetesAerobic activities in particular can reduce blood sugar levels in diabetes patients and increase the efficiency of the cardiovascular system. Erectile dysfunctionErectile dysfunction is usually caused by arterial dysfunction. The blood flow through the arteries is disturbed. Physical inactivity greatly increases the risk of heart disease. Therefore, sport is one of the key preventive measures. Heart failure: Age-related heart failure (cardiac insufficiency) often occurs. Moderate and individualized physical activity can strengthen the heart muscle and improve the quality of life in patients with and at risk of cancer. OsteoporosisB : In osteoporosis, bone density – for example in the hips or legs – decreases with age and the risk of bone fractures increases. Adequate strength training can strengthen bones in the long term. The risk for the occurrence or. Reducing the progression of osteoporosis. Rheumatoid arthritisRheumatoid arthritis sufferers complain of severe pain, impairment of various bodily functions and secondary diseases of the cardiovascular system. Physical activity seems to be a way to simultaneously reduce the symptoms of arthritis and the risk of heart disease. OverweightFor patients who are overweight, a combination of a healthy diet and exercise can reduce weight and keep it at a healthier level for the long term.
CautionIf you are already suffering from symptoms, it is essential to seek medical advice before starting the sports program. Ask the doctor treating you whether you are allowed to do sport with your individual restrictions, what intensity and what type of sport is advisable.
Does sport benefit the psyche? Physical activity. Playing sports makes you happy. Sports also distract from dull thoughts. Promotes cognitive performance. Not surprisingly, exercise can strengthen mental well-being and reduce psychological distress.
You can demonstrably alleviate the following psychological impairments through sport:
Anxiety disorders: Anxiety symptoms subside with regular physical activity. Panic attacks in particular can be curbed. Depression: Studies have also shown that exercise can help with depressive symptoms such as brooding or listlessness. Some patients can do without psychopharmaceuticals thanks to sport as a therapy measure. Dementia: Sport benefits brain power. In mild to moderate dementia, exercise can rapidly reduce symptoms. Prevent treatment in a hospital or nursing facility. The risk of individual dementia diseases such as Alzheimer's can also be reduced by means of regular physical activity. It goes without saying that comprehensive prevention also involves exercising the brain. StressAccording to the WHO, stress is one of the most dangerous health risks of our time. Physical activity is an important method of stress management.
It becomes clear that no single study puts a negative effect with exercise therapy firmly. So exercise appears to be a safe option for maintaining a high quality of life into advanced age. Exercise contributes to a healthy life even with existing symptoms. You can often do without medication or inpatient care for a very long time. Even more effective in many cases is a complete change in lifestyle – including diet. Nicotine consumption plays a major role in this process.
When sports best help your health?
Sport is beneficial to health if it is practiced regularly, if the stress placed on the body is effective and supra-threshold, and if it is aimed at a long-term improvement in physical performance.
Running twice a month will not get you closer to your athletic goal. To actually achieve positive effects on health, experts recommend at least three training sessions per week. Start slowly. Moderate on. Tendons, ligaments and joints have to get used to the unaccustomed strain. This may take time.
With a gentle start, you avoid overloads and injuries. Integrate exercise into your weekly rhythm in such a way that you perceive the life change as an enrichment rather than a burden. A sense of achievement will motivate you. After a few weeks, it may be natural for you to regularly run your home route or ride your bike.
Worth knowing: A WHO guideline is 150 minutes – that is, two and a half hours of exercise – per week with moderate exertion. High-prere sports are particularly suitable for this purpose. In addition to running, good high-prere sports include hiking, walking, swimming, cycling, or dancing. So there is something for everyone. Find the activity you enjoy the most and take your fitness into your own hands.
Effective, suprathreshold stress
Training is characterized by formative stimuli from. These are stimuli that are high enough to cause structural changes in the body. This includes, for example, changing the ratio of muscle to fat tie. So the training must be intensive enough, but the regeneration phase afterwards must also be long enough. A training load is determined by various factors
– Frequency (number of training sessions per week) – Duration (z. B. Distance length when jogging) – Intensity (e.g. B. running speed when jogging) – density (only for interval training: number of stimuli per training session)
Beginners are often too ambitious or start from wrong premises. The performance achieved years ago is not suitable as a yardstick for the currently correct load. you enjoy the exercise. You can keep it up for quite a while. Small breaks in between are perfectly fine. Get to know your body first before setting specific goals.
Long-term improvement of your performance
After some time, with regular training, the first progress will be made. Your organism becomes more efficient. However, the progress will not increase from day to day, but the daily fluctuations be subject to physical condition (daily form). This is normal. Should not unsettle you. In order to always be able to track your progress, you should document your training performance.
Never increase frequency, volume and intensity of your training at the same time. Give your body a boost after a Load increase immer first enough time to adapt to it.
Do not forgetStrength training, stretching and regeneration are just as much a part of health training as endurance training.
What distinguishes strength training from endurance training??
While strength training is about using muscle power to overcome resistance and lift a weight, for example, endurance training focuses on the performance of the cardiovascular system and lungs.
However, there is also a second form of endurance – the so-called strength endurance. This concerns the endurance of the muscles. When we talk about endurance in the context of health sports, we usually mean the fitness you need for cycling or running.
What strength training is suitable for even at an older age?
If you do strength training regularly in old age, you will be mobile for a long time, strengthen ligaments and bones, and prevent painful diseases of the postural apparatus. It does not always have to be the gym – Pilates or yoga also show effects.
When it comes to strength training, many sports enthusiasts think of monotonous training units (workouts) in the gym. Ergometers, rowing machines, back trainers – who doesn't know them?. However, more active sports also stress muscle strength and are suitable for every age group:
If possible, ensure that you are accompanied by a professional trainer and that the individual exercises are performed correctly in order to avoid injuries and incorrect strain.
Which endurance sports are suitable for advanced age??
There are endurance sports for every age group: be it cycling, hiking or Nordic walking – the experience of nature is usually included in endurance sports. You also build stamina when you dance or swim.
The following possibilities for endurance sports in old age can be distinguished:
– Walking/ Nordic walking – Jogging / running – Cycling/ inline skating – Swimming – Dancing – Hiking
Dancing in particular brings not only fitness and coordination but also body awareness and lots of fun. Take your partner with you. Let the music carry you. How to train. The sporting activity thereby becomes a secondary matter.
TipIn general, music has a motivating effect on sports. Both while running and cycling, you will find it almost effortless to get into the rhythm of movement with your favorite song.
Health sport – a full benefit for your quality of life
Sport and health go hand in hand. Exercise has a direct impact on well-being: Health sport can not only reduce physical and psychological complaints – it is also fun and releases happiness hormones. Just a few hours a week will show positive results.
By choosing an individual balance of endurance and strength training and supplementing it with sufficient stretching exercises, regeneration and a healthy diet, you actively combat the health risks of immobility and sustainably increase your quality of life into old age.