Wer sich regelmässig körperlich betätigt, wird mit zahlreichen physischen und psychischen Vorteilen belohnt. Sport hilft beim Abnehmen, erhöht die Ausdauer und stärkt die Muskeln.
Those who regularly engage in physical activity are rewarded with numerous physical and mental benefits. Exercise helps you lose weight, increases your stamina and strengthens the muscles. But there are also less obvious positive effects. Those who manage to complete one unit of sport a day will be rewarded with better and deeper sleep at night. What’s more, sport raises the dopamine and serotonin levels in one’s body. This reduces stress and alleviates depression. In addition, sport increases our resistance to cortisol, a stress hormone. And last but not least, sport reduces cholesterol values.
There are an almost infinite number of options these days for keeping fit. New trend sports are continually being established on the fitness landscape. Zumba, crossfit and bouldering have joined classic sports like jogging and football. Nearly all sports can be divided into two categories: anaerobic training and aerobic training. Aerobic training are exercises that can be performed over a longer period, i.e. endurance sports. Anaerobic training requires short bursts of energy, and usually leads to muscle development.
Essentially, any sport you like to do is the best type of sport for you. Having fun increases your willingness to stick with it regularly over a longer period. Whether cycling, jogging, swimming, aerobics, Zumba, football or handball – those who follow a few simple tips will remain free of injury and can soon look forward to the first positive results.
- Don’t overdo it. Even if you’re very motivated at the beginning, too much enthusiasm can often cause harm. It’s better to slowly adjust your body to the new exercise. It’s best at first to complete rather short units that aren’t too intensive and then slowly increase your effort.
- Get a doctor’s check-up first. Better safe than sorry. Those who intend to intensively practice sport should first undergo a doctor’s examination. This allows the early detection of any illnesses or injuries.
- Choose the right shoes. Many endurance sports involve a good deal of running. So it’s important to pay attention to the right equipment. It’s always recommended to get professional advice in a sports shop. Anyone with a foot malposition can have this examined by an orthopaedist and have shoe inserts prescribed.
- Don’t exercise when you’re ill. Even though it may be difficult to forego your training, you shouldn’t engage in sport if you are ill. Above all, feverish viral infections can often affect the heart. This can result in life-threatening heart muscle inflammation.
- Exercise with friends. Nothing improves your motivation more than exercising with friends. Endurance sports are a perfect fit for this. If you can’t find the right partner in your circle of friends, running clubs or sports clubs are the perfect contact point.
When considering strength training, one inevitably thinks of classic athletic clubs filled with Arnold Schwarzenegger clones. This idea is outdated. The focus today is less on training with machines – rather, natural movements are favoured. Everyone must decide for themselves whether to exercise at home or at the gym. One major advantage of the gym is the professional advice given. So if you are initially uncertain when it comes to correctly carrying out exercises, you’d literally be better advised to visit a gym. In addition, one can also find assistance here when it comes to preparing training plans. The selection of fitness equipment is more than adequate in most gyms. General endurance sports equipment and a number of machines for the targeted training of individual muscles are available. But of course, the gym also has certain drawbacks – above all, the costs. Add to that the minimum contract period, which is frequently long. Depending on where the gym is located, it may take a long time to get there, which is not exactly motivating. At peak times after work, it can also get quite busy, which leads to waiting times for the machines. It’s worthwhile to drop by in advance at precisely these times prior to selecting a gym.
If you want to keep fit and don’t have a lot of time, small exercises are recommended at the workplace. Those working long hours at a desk often run the risk of poor posture due to longer periods of sitting. The reason: the lower back muscles and shoulder muscles can gradually regress. The following exercises are ideal for counteracting this. They can be easily performed in a sitting position at the workstation, and if carried out regularly, lead to a healthy posture.
- Sit upright in your chair and place your hands between your lower back and the backrest of the chair. Push your body back so that the hands are pressed against the chair. While doing this, contract the abdominal and back muscles. Complete ten to 15 repetitions three times daily.
- With both hands, hold a ruler or towel in front of the body. Extend your arms forward and try to stretch the object at both ends. Hold this position for three seconds. Complete ten to 15 repetitions three times a day.
- Stretch your arms to the side and make small, circular motions. Do this for 15 seconds in one direction and 15 seconds in the other. Repeat three times a day.
- Sit upright in your office chair and place your hands loosely on the armrests. Lift one leg a few centimetres from the floor and hold this position for 30 seconds. Repeat three times a day for both legs.