If you’re new to how to lose weight road, the good news isn’t much different from those who’ve been struggling to lose weight for years. In fact, some of the most effective ways for how to lose weight may be exactly what you’re looking for. The bad news, however, is that some of these proven methods for losing weight may work for some people but may not work for you. What’s more, while many of the tried and true ways to lose weight can work for some people, others may lead to failure. This doesn’t mean that all hope is lost. To find out how to lose weight in a healthy way that will help you keep it off, examine your eating habits. You need to make sure that you are eating a balanced diet filled with real, whole foods, and that you aren’t eating too many calories. If you eat fewer calories than you burn through your daily activities, then you will lose weight. But if you eat more calories than you burn each day, then you are in danger of putting on weight or developing health problems. If you don’t eat enough, you will also put yourself at risk for developing diabetes or becoming overweight. Yet another study showed that people who ate several small meals per day but skipped breakfast and lunch didn’t gain weight. It was discovered that when people ate smaller meals that they burned fewer calories during the day than when they ate two big meals with snacking throughout the day. That’s another great example of how to lose weight in a healthy way that will keep you healthy. When you include frequent meals and snacks with your regular schedule, you’ll be sure to limit your calorie intake and boost your metabolism so that you burn the maximum number of calories per day. The other thing you need to do is to develop a sensible exercise program that will help you lose weight in a healthy way. A good exercise program is one that includes jogging, walking, swimming, dancing, playing tennis, or even aerobics. These types of exercises to help you burn calories while toning your muscles, burning fat, and developing your cardiovascular system at the same time. Many weight loss programs recommend a certain amount of physical activity daily in order to reach their goals. But a good way to keep from getting bored is to vary the exercises you do and make them fun. You’ll find that once you get used to a few different types of exercises you’ll find that the weight loss program that you have been using doesn’t become boring. When it comes to strength training, another study showed that strength training not only helps you build muscle mass, but it also increases fat burning. Strength training exercises include weight lifting, squats, pushups, chin-ups, lunges, and curls. The reason why this works so well is that when you lift weights, your body breaks down the muscles in your body and uses the energy to actually burn fat. Another thing you can do is to increase your calorie intake by eating smaller, more frequent meals. This will help you stick to your weight loss program as you will be eating smaller meals throughout the day, which helps to increase your metabolism. All of these tips are great ways of how to lose weight without having to worry about the long-term effects like the popular low carb diets. You can use these tips in conjunction with each other in order to ensure that your weight loss program gives you the best chance of success. However, by maintaining a good exercise routine and eating a healthy diet, you will achieve long-term effects without having to worry about long-term health risks.
How to get your engine up to speed
Eating less – if you want to lose pounds through this alone, you will fail again and again. Because it is also important to bring movement into everyday life. Experts give tips on how to do this without any problems. Christiane Nauroth started the first diet when she was in her early twenties . Since then, the 39-year-old has been trying to get rid of her extra pounds. She has already tried a lot: smaller portions, potatoes instead of rice or fruit and vegetables instead of meat. Although this was the first successes to be achieved, Christiane Nauroth did not succeed in permanently reducing her weight. With a height of 1.75 meters, she weighed a maximum of 116 kilos, the trained industrial clerk is currently a little over 90 kilos. For a long time she couldn’t bring herself to do sport. “I’ve always been a bit of a sports grouch,” she says. Like Christiane Nauroth, many overweight people believe that the ideal route to ideal weight is the right diet. They chastise each other when they eat, nibble on carrots, drink apple cider vinegar and yet fail every time. Because if you want to lose weight permanently, you also have to move . Butt up! “It is advisable to start slowly,” says Ingo Froböse, head of the Center for Health at the German Sport University Cologne. “It doesn’t have to be the marathon.” Instead of starting sports immediately, the first goal should be to integrate exercise into everyday life . Because the body cells don’t really care whether their owner rides a bike, cleans windows, digs up the garden or lifts weights in the gym. The examples show that there are numerous opportunities to get active. The problem: countless movement killers lurk in everyday life to keep us from doing it. Elevators save us the stairs, the S-Bahn takes us almost to the front door and electric bicycles ensure that we don’t have to pedal so hard. If you want to lose weight, you should avoid such comfort traps – and get off one stop earlier and walk the rest of the way home. Going for a walk is a good gateway drug anyway. Because at the beginning: “A lot of exercise and little stress,” says Froböse. “Half an hour of walking a day is enough, an hour is ideal.” The expert advises against maltreating yourself with a stress EKG and fat measurements right from the start. “Beginners shouldn’t overwhelm themselves with data like this. Walk up your butt and leisurely, that’s enough.” “People are made for movement,” says Gerhard Huber from the Institute for Sport and Sport Science at the University of Heidelberg. He also advises overweight people to start slowly and celebrate their successes. However, not with sweets or overeating – because a bar of milk chocolate can destroy the usefulness of an hour of jogging in no time. Huber has also observed that knowing exactly how many calories an exercise burns is an incentive for many overweight people. Lazing around and shedding fat Sports scientist Froböse doesn’t think much of it. “The value of exercise is in burning more energy later when I’m on the couch,” he says. Lazing around and shedding fat – what sounds incompatible is actually possible. But only if you first increase your basal metabolic rate (GU). Behind the bulky term hides the amount of calories that our body needs at rest to maintain its vital basic functions such as breathing or the heartbeat. The GU, which depends on weight, gender and ambient temperature, has a 60 to 70 percent share in our metabolism. If it reaches a higher level, the energy consumption also increases. “Obese people have to turn this screw,” says Froböse. “Your metabolism is often poor: you take in more calories than you use.” In doing so, they do not necessarily eat more, they only utilize the energy they supply less than people of normal weight. The GU can be calculated using a simple formula . If you want to know exactly, you can have it determined with the help of a test by a specialist or in a sports medicine institute . Christiane Nauroth had her GU determined at the Sport University Cologne – with a breath test, for which she had to appear sober. “The GU was pretty much in the basement,” she says. This is not surprising, because diets drive him down mercilessly. The body learns to get by with less energy and shuts down the engine. “Eating less would therefore be the wrong way to go, because then the metabolism would be further weakened,” says Froböse. If you lose weight in this way, you also lose mass in the wrong places, because instead of fat, the body first breaks down muscles. More muscle, less fat But how do you get the JV up? “About a sustainable nutrition program and metabolic tuning,” says Froböse. The path leads to more muscle mass. Because our body’s powerhouses are real energy guzzlers; after the liver, they consume the most calories – and not only during exercise, but also when you are resting. However, those who want to lose weight have to cope with a little shock at the beginning when they train their muscles. Because they initially weigh more and are therefore “the enemy of the scales”, as Froböse says. But perseverance is worth it: If you build muscle, you also reduce the amount of fat in your body and create energy-hungry power plants. Every kilogram of muscle mass consumes around 50 kilocalories more energy than one kilogram of body fat per day – which corresponds roughly to the amount of energy in a bar of milk chocolate. If you have a good GU and exercise regularly, you can treat yourself to something sweet now and then. Load joints gently Anyone who decides on a sport should make sure that the joints, heart, circulation and bones are gently strained. “Cycling or aqua jogging is great for beginners,” says Froböse. Also important: “Overweight people have to do sport with sufficient oxygen supply. Only then is the fat metabolism stimulated and the body burns additional calories.” Five times a week ten minutes of muscle training with your own weight or the Theraband and three times a week endurance training, for example half an hour to three quarters of an hour of walking with medium load: Froböse is convinced that anyone who incorporates this training dose into their everyday life drives well. For a start, however, it is enough to be physically active for 15 to 30 minutes every day and slowly increase this dose – first in scope, then in intensity. In order to overcome the first hurdle on the way to more exercise and the desired weight, offers from the health insurance company are also helpful. Keeping up is everything Christiane Nauroth now walks with her husband for an hour two to three times a week. She also trains her muscles at home – at least three to four times a week for half an hour. “At first it was difficult, but now I even enjoy it,” says the 39-year-old. However, it is important to stay tuned : Only those who do sport regularly can have a lasting effect on their metabolism. “If I’ve chucked myself ten kilos in ten years and now think it should go away in three weeks, that’s the wrong idea,” says Froböse. Sports scientist Huber also emphasizes: “Movement is a life’s work.” Because the body doesn’t change overnight. It takes time for him to break down fat deposits and build up muscle fibers. Body fat is high in energy; there are around 7000 kilocalories in one kilogram. To burn them off, an athlete weighing 70 kilograms would have to jog for around ten hours at an average speed of a good eight kilometers per hour. Exercise not only has a positive effect on the display of the scale. The psyche also benefits: Those who move, feel more balanced. After moving for a while, the body breaks down stress hormones and releases happiness hormones. “After a hard day in the office, I can clear my head with an hour of running,” says Christiane Nauroth. “If I don’t do sports for a few days, I now notice that I am lacking movement.”
Scientists start sports program for depressed people
Around four million people in Germany suffer from depression. Sports clubs should now stand by those affected in the fight against their disease. Psychiatrists and sports scientists have developed a special training program for people with depression. The effectiveness of the offer designed for sports clubs is now being tested in a study. Movement helps with depression, but there are far too few specific sports and movement therapies, said Prof. Marc Ziegenbein, deputy director of the MHH clinic for psychiatry, social psychiatry and psychotherapy in Hanover on Friday. According to the researchers’ ideas, the “Active out of the mood” program should become just as natural in clubs as, for example, back exercises or courses for heart patients. A moderate endurance training was developed that can be continued after the course. “The program includes, for example, walking, light running training and playful exercises,” said sports scientist Olaf Hoos from the University of Marburg. Researchers from the University of Würzburg are also involved. Depression is also a physical illness A total of 50 patients are taking part in the study, they meet three times a week for 45 to 60 minute training sessions. The goals are to reduce depressive symptoms, improve body awareness and improve self-confidence. It should also be achieved that those affected come back to people. The patients are divided into two groups, one of which starts later. The Würzburg riot police provide a control group with healthy people who are also completing the program. An estimated four million people in Germany suffer from depression. “It’s a really good idea to get the sports clubs on board,” said Prof. Frank Schneider, head of the sports psychiatry department of the German Society for Psychiatry, Psychotherapy and Neurology, about the project. In psychiatric clinics, physiotherapy is an important part of every treatment, but in the outpatient area there is a lack of special exercise offers for the mentally ill, said the director of the clinic for psychiatry, psychotherapy and psychosomatics at the University Hospital Aachen. “With regular club training there is a very quick risk of being overwhelmed.” Depression is not only a nervous but also serious physical illness. “Even if the disease seems to have subsided, it is still in the bones many months later.”
Exercise instead of pills
Depression, diabetes, back pain: physical activity is often at least as effective as medicine. Seven examples of how exercise heals. Sometimes life puts obstacles in your way that are so great that you cannot get them out of the way. Almost two years ago Gabriele Merz (name changed) faced such an obstacle. She no longer filled her job in the marketing department, the working atmosphere was bad, and her colleagues weren’t communicative. In addition, there were private problems, their marriage drifted towards a low point. “I lost my inner balance,” says Merz, 38, today. The depression consumed her strength. Some days Merz just lay on the sofa in front of the television and let life flicker by. “In the evening I didn’t even know which programs I was watching,” she says. It cannot be said that she jumped in the air at the thought of running therapy. During this time, she was taking medication and waiting for an appointment for a discussion. “But I thought I’d take a look at this run,” says Merz. “It couldn’t get any worse.” When exercising, patients notice that they can do things on their own. After eight weeks of running, symptoms often improve more than after many sessions Depression and running So she drove to the meeting point on a cold day in March, her old jogging shoes on her feet and a bunch of fears in her head. “I was afraid of weakness and I was afraid of the group.” Merz used to like jogging, but since she was struggling with the depression she had barely moved – and gained 15 kilos. “At first I felt like a walrus trudging through the forest.” But after the first hour she felt how good the exercise in the fresh air was for her. “After the lesson, I was more satisfied than I had been for a long time,” she says. The more she came to training, the easier it was for her to run. And the more she ran, the fitter she became in everyday life. “When walking, patients understand that they can do things on their own. Stöckel, 48, is a psychological psychotherapist and trained running therapist. With the help of a special program, depressed patients learn to jog for 30 minutes at a time. First, the running and walking phases alternate every two minutes, then the running proportions are gradually increased. Stöckel has had good experiences with running therapy for people with mild depression. “These people take every step on their own. So they can’t be as bad as they think,” she says. The therapist discusses the positive changes in the sessions and transfers them to other areas. Motivation and movement in life Gabriele Merz also felt how she blossomed parallel to nature. The snow melted in the forest, and the first spring flowers were sprouting in the meadows. And she felt how movement came into her life again through running. She separated from her husband, moved into a new apartment and looked around for a new job. And when she trotted through the forest before an interview, she liked to play a mind game: “I said to myself: If you can hold out a minute longer, tomorrow will be a good appointment.” It worked. Merz has a new job that she really enjoys. She stopped taking the medication. And she’s still jogging, up to ten kilometers three times a week. Because she has a new goal: “I would like to take part in a half marathon.” Weight and waist circumference can be reduced with a walking program of five to six hours a week Diabetes and going for a walk The expert: Jörg von Hübbenet heads the project area sports and exercise diabetology at the sports medicine institute of the University of Hamburg. He is convinced of the benefits of walking: “Everyone swears by jogging – I don’t. Many of my patients with type 2 diabetes are obese. Should I put them in a brightly colored balloon silk suit and send them to run around the Alster? Never. First of all, that’s undignified. And second, they wouldn’t create. That’s why I prefer to say: ‘People, take a walk! The effects of brisk walking are considerable: Weight and abdominal girth can be reduced with a walking program of five to six hours a week. In addition, blood pressure and cholesterol levels drop. The most important thing, however, is that the harmful long-term sugar in the patient’s blood also decreases. In type 2 diabetes , the insulin receptors on the cells have become sluggish. As a result, their blood sugar level is permanently increased, and this damages the organs. Physical activity improves the transport of glucose into the cells and the blood sugar level returns to normal. Studies have shown that type 2 diabetics can lower their medication doses through a healthy lifestyle and need to inject insulin less often . But still, a lot of my patients don’t get their butts up. They are as sluggish as their receptors. Maybe they should be advised to get a dog. He needs exercise every day, then they can’t avoid going for a walk. Incidentally, this also applies to prevention: if you have a dog, you are pretty safe from diabetes. “ Cycling can be easily integrated into everyday life and often helps to switch off Obesity and cycling The non-athlete who became a cyclist: Philipp Osten, 23, currently weighs 74 kilograms. His goal is to break the 70 kilo mark this year. “I was 17 years old when I decided that I had to change my life. At that time I weighed 85 kilograms and was 1.65 meters tall. A friend recommended Moveguard, a sports and nutrition program at the Cologne Sports University I changed my diet, I started jogging, but above all I discovered cycling . The sports university is around 25 kilometers from my home town. At first I always took the bus, but soon I switched to my bike. Every day I sat in the saddle for practically two hours, one hour there and one back. Cycling 50 kilometers a day is a challenge for a non-athlete. But I persevered. How? By racing against myself every time. ‘Today you can cover the distance faster than yesterday,’ I said to myself. What I liked best was that I could completely switch off while cycling. Just kick and don’t have to think about anything. And it really helped: I lost 25 kilograms in 18 months. I was proud! But then I stopped doing sports again, me idiot! And soon I had the pounds back on. When after a year the scales even showed 120 kilos, I pulled the emergency brake for the second time. I got on my bike again and rode almost 50 kilometers every day, even though I had meanwhile started studying mechanical engineering alongside my work. But I made it through again. This time I lost 50 kilograms within a year. Now I have sworn to myself that it will never come to that again. With a little discipline in eating and cycling, I want to try to maintain my weight permanently. And maybe even take something off. “ Osteoporosis and dancing “Dancing is the perfect sport for osteoporosis, ” says Johannes Pfeilschifter, Professor of Internal Medicine at the Alfried Krupp Hospital in Essen. He raves about the turns, ups and downs and the different foot positions that make dancing a strength and coordination training with a low risk of injury. Arrowshifter comes to people with fractures, for example in the thigh or in the vertebrae. Her skeleton was too weak to withstand everyday stress. But after rehabilitation, Pfeilschifter likes to send his patients to the dance floor. In Germany up to seven million people are said to suffer from osteoporosis. For a long time it was thought that it mainly affects women, but now every fifth osteoporosis patient is a man. Various studies have shown that a lack of exercise is the main cause of this disease. All around strengthened by dancing “Most bones can be strengthened through physical activity,” says Pfeilschifter. Even if osteoporosis has already been diagnosed. Because the skeleton is “incredibly dynamic” and is constantly being rebuilt. With the right training, you can have a positive influence on this process well into old age. Pfeilschifter: “The more diverse you load a bone, the more resistant it becomes.” So anyone who just walks, swims or jogs is not immune to osteoporosis. Sports with a high level of strength and coordination are useful – such as dancing. “In doing so, a different part of the body is stressed with almost every step,” says Pfeilschifter. The so-called osteocytes in the bones react to this: They then instruct the corresponding cells to strengthen the bone in the stressed areas. Result: unlike a marathon runner, whose thighbones are only strong in the front and back, dancers have a thighbone that is reinforced all around. Preheated air, exhaling against the water resistance and a constant rhythm when breathing mean that the performance of asthmatics in water is twice as high as on land Asthma and swimming Sports scientist Bettina Schaar studies the effects of training on various clinical pictures at the German Sport University Cologne. She advises asthmatics to go to the swimming pool. Ms. Schaar, why do you recommend people with asthma to go to the swimming pool? Bettina Schaar: Asthmatics can strain themselves more in water than outside in the air. How so? Firstly, the air in the indoor pool is preheated, which is particularly beneficial for stress asthmatics – because cold air often causes them to have seizures. Secondly, breathing out helps against the water resistance: The bronchi are held wide and the bronchial muscles strengthened. Thirdly, when swimming you breathe in a constant rhythm; breathing too fast is not possible. The result: an asthmatic’s performance capability is twice as high in water as on land. But that alone is not a cure for asthma. But studies have shown that the so-called shortness of breath threshold in trained asthmatics is much higher than in untrained people. In the case of experienced people, the bronchi do not close as quickly under stress. You are less likely to have an asthma attack and therefore have to take less medication. They also get fewer infections and have more air available after exercising. How often do you train with the asthmatics? They should do something three times a week. Once or twice in the water and once on land, 60 minutes each would be good. In addition to swimming, we also offer aqua fitness and jogging. We train at intervals and at a rather low intensity, but with longer stress phases. With segmental stabilization, the “deep system” is awakened with coordination exercises and a lot of concentration Back pain and weight training Martin Kottmeier can well remember how he suddenly felt this stabbing pain in his back last spring. At that time, the carpenter stacked oak beams. “From one second to the next I couldn’t move,” says the 51-year-old. The diagnosis: herniated disc. “Not unusual for my job.” Kottmeier had been prepared that one day his cross might go on strike. What he didn’t expect were the exercises his doctor and physical therapist used to prevent surgery. Because at first they didn’t demand a drop of sweat from him. Segmental stabilization is the name of the therapy Kottmeier used to train at the Am Michel back center in Hamburg. “We had to wake up the deep system first,” says his doctor Joachim Mallwitz. These are the very deep abdominal muscles that also stabilize the spine. When the back shows signs of wear and tear or after a herniated disc, these muscles sometimes simply “switch off”. First, Kottmeier had to complete coordination exercises. They are not sweaty. But because the brain is not used to tensing these muscles at will, you have to concentrate hard. Mallwitz describes with a picture what the patients should do with their body: “Imagine that your navel is pulled by a thread from the stomach through the body to the back.” Only when the deep system wakes up from its sleep after a few weeks of training does work with the “superficial system” continue. Then the straight and oblique abdominal muscles and the back muscles are strengthened through strength exercises. The therapy lasts until the muscles can sufficiently stabilize the spine again. “The second part was more exhausting,” says Kottmeier. But it was worth the effort: he is now working as a carpenter again. Patients should do 20 minutes of more intense activity two to three times each day, with 20 percent of the time devoted to strength training Heart attack and general exercise The cardiologist Ulrich Hildebrandt is the chief physician at the St. Irmingard Clinic on Lake Chiemsee. He recommends regular exercise for heart patients. Mr. Hildebrandt, what is your advice to patients who come to you after a heart attack? Move, move, move! Because sport works like a vaccination: if you irritate the body, it adapts and tries to better protect itself from the stress. You have to explain that. Through exercise, the cells in the vessel wall “learn” how to better withstand the forces of the blood flowing through them, and they become more stable. Can exercise actually replace bypass surgery? Regular physical activity can prevent many bypass surgeries and implantation of supports in vascular constrictions. One study shows that more intense endurance activity of more than 90 minutes per week can reduce mortality by more than 39 percent in the first six months after a heart attack. But doesn’t a heart attack indicate that the body is overloaded? Heart attacks during exercise usually only occur if one is active less than three times a week. Those who do something every day do not have an increased risk of stress. Sport is only dangerous if you do it too seldom. Which disciplines do you recommend to your heart attack patients? Any kind of endurance activity, for example walking, dancing, climbing stairs. I recommend 20 minutes more intense activity two to three times a day for patients. 20 percent of the time should be used for strength exercises. In the beginning you should only train at medium intensities, later maximum heart rates can be reached for a short time. With appropriate breaks, even longer periods of stress are not a risk.
What you should consider if you want to get fit (again)
Are you already running out of breath when climbing stairs? Do you have sore muscles after a Sunday walk? Or are you just permanently stressed, tense, tired or in a bad mood? High time to get moving! Because in doing so you are not only doing something good for your stamina and health, but also for your self-esteem. Together with DAK-Gesundheit, we explain how it works best with (re) entering into regular endurance sport. This is why you should exercise Did you know what happens in our body when we move? A whole lot! Because humans are evolutionarily designed to move a lot. Today’s everyday life with long periods of sitting in the car, at the desk or in front of the television is therefore unnatural and as a result promotes obesity, tension, cardiovascular problems and metabolic diseases. When exercising, however, the body not only attacks excess fat reserves and builds muscles. An athletic lifestyle has other advantages: Exercise lowers blood sugar levels and protects against diabetes. Regular physical activity lowers cholesterol levels and blood pressure; the blood circulation improves. Movement ensures that the blood vessels remain elastic and protects against heart attacks. Exercise reduces stress hormones and releases happiness messengers. Regular exercise therefore works against chronic exhaustion and psychological problems such as depression and anxiety disorders. So there are many good reasons to start training immediately – and at any age: because regardless of whether you become an athlete at 20 or 80, your body and mind will always benefit. Every beginning is difficult “No time”, “bad weather”, “tomorrow for sure” – there are plenty of excuses to postpone the sports session. Especially if you lack motivation at the beginning of your sports career. You should keep these tips in mind for a successful start to training: Preparation is important: Get a medical checkup before starting your exercise program. A good option for this is the “Check-Up-35”, a comprehensive medical full-body examination including blood and urine tests in the laboratory. Fixed times: Arrange fixed dates for your sports units with yourself and record them in the calendar. Training every two days is usually optimal – this leaves enough time to relax. It is easier if you combine the training time with other activities, for example for the morning after getting bread or in the evening directly after work. On the one hand, this creates a certain routine. And, on the other hand, you reduce the risk of giving in to the call of the couch instead of getting up again when you are at home. Incidentally, current research shows that the more individual, specific and precise the plans are, the more likely they are to be adhered to. So it’s better: “I’ll go cycling today at 6.30pm and ride route XY, I’ll be back around 8pm” instead of “Sometime today after work I might get on my bike for a moment.” Good planning: be prepared for weather capers and motivation lows. For example, you should have good rain gear or an indoor sports alternative for bad weather. And a compromise suggestion to yourself if you really don’t feel like it – for example: an hour of sport, an hour of watching your favorite series. The so-called directing of attention is also particularly effective. If you want to do an exercise session, don’t even bother to see what’s coming to the cinema tonight. Focus your attention only on your exercise program. You should really postpone the exercise session if you feel sick. Because if you have a fever or a respiratory infection, exertion can be dangerous for the heart. Also important to prevent injuries: Warm up thoroughly before each exercise and stretch if necessary. Small goals: don’t set yourself too much. Complete exhaustion and severe muscle soreness the next day can quickly have a demotivating effect. You should get a little out of breath and sweat, but that’s all it takes. If conversation is no longer possible due to the sheer exertion, this is called intense stress. Some like that: “working out”. It is healthy too, but the high intensity is not a must for health. Even a busy sports calendar can quickly become too much. So instead of resolving to do sport every day, it is better to plan 1-2 sport appointments per week and then slowly increase the workload. Great successes: Increase your goals a little bit with each exercise. For example: jogging for half a minute longer, swimming one lane more, doing two more repetitions for gymnastics. Stay moderate, it increases the likelihood that you will stick with it in the long term. Make a note of your training progress, and be aware of how it takes longer to become out of breath or to lose strength. That makes you proud. Good company: Find a sports partner . In the running group or on a fixed date with a friend, it is much more difficult to cancel or give up than alone. And: If you enjoy exercising or if your ambition is awakened, it will seem much less strenuous to you. Take advice: Especially for beginners, it is a good idea to get advice or support from a professional when choosing the sport and planning the training. For example, from the physical or sports therapist, fitness trainer or even the doctor. This minimizes the risk of injury and maximizes the positive effect on health. Which sport is right for me? The following sports are also suitable for (re) beginners. Depending on your physical requirements, goals and, last but not least, your gut feeling, decide which sport suits you. Running: Mainly works the muscles in the legs and buttocks. Running training quickly shows success in terms of fat loss and endurance. Another advantage is that the training can be done anytime and anywhere. When running, there is a certain shock load, but this does not necessarily have to be negative: It prevents bone loss and increases the effect on the muscles. However, if you find walking uncomfortable or if you have joint problems, for example, Nordic walking is a gentler alternative. The shock load on the joints is eliminated when walking briskly. The rhythmic use of the sticks also strengthens the muscles in the upper body. Swimming: trains the whole body, can be started well even with high body weight and poor basic fitness, is easy on the joints. There is almost no risk of injury. However, swimming can quickly become expensive if you have to pay entry to the pool every two days. Tip: buy monthly or annual tickets, use discounted admission in the morning or evening or just go swimming once a week as a recreational sport (such as running). Cycling: Mainly trains your legs and buttocks. Can be integrated very well into everyday life, for example when short distances are covered by bike instead of the car. Invest once in sensible equipment, especially in a helmet and an optimally adjusted bike. This minimizes stress on the joints and the risk of injury. Yoga / Pilates: trains the whole body, ideal for reducing stress. There are suitable courses for every fitness level. However, it is more suitable to improve mobility and posture – because calorie consumption and increased endurance are limited. Strictly speaking, yoga and Pilates are actually not endurance activities – for beginners, however, these can be nice forms of movement to get the pulse pumping. Movement is always good for the heart. Ideal as a recreational sport for swimming, running or cycling. Dancing: Often perceived as less strenuous because of the training in the group and the accompanying music. Not only endurance and muscles are trained, but also coordination and balance. Calorie consumption and joint stress vary depending on the dance style: For example, they are in the middle range for couples dancing, and higher for jazz dance or Zumba. Motivate the little ones too When you start exercising again, you will also set a good example for your entire family. Because it is especially important for children that they learn early to develop fun with movement – then it will be easier for them later in life to integrate time for regular endurance sports into their everyday lives. You can also include the youngsters in your personal training program: Take the children with you to the swimming pool, for example, or take them to a run once a week – if your child is still too small to run, they can also ride the (three) wheel next to you Take a ride, go on bike tours with the whole family, organize races or attend special parent-child sports courses. If the last sport units were a few years ago and you are 35 years of age or older, then it makes sense to get the “OK” from the doctor – even if you feel in top shape. Many diseases start insidiously. DAK-Gesundheit therefore offers a preventive check-up from the age of 35 . So that exercise is also implemented naturally in the curriculum in schools, DAK-Gesundheit, together with the Cleven Foundation, has launched the “fit4future” prevention initiative, which helps schools, among other things, to convey fun in exercise and a healthy lifestyle. The initiative has already been implemented at 1,500 primary and special schools nationwide since 2016 and is free of charge for all schools.In the next school year, another 500 elementary and special schools can participate free of charge.
What helps with sports injuries?
When it comes to sports injuries, many people turn to alternative healing methods. Their effectiveness has not been proven. Nevertheless, there is a ray of hope for everyone who swears by chemical-free therapy. Many a good resolution to do more sport ends abruptly and painfully. Untrained enthusiasts in particular are easily injured because the body is simply not used to being suddenly exposed to such stress. The result is often injuries, which we doctors like to dismiss as “minor trauma”. It is hardly surprising that many are trying to get by with alternative procedures on their own. In addition, many top athletes swear by this or that alternative healing method, and they must know what they are doing. Nevertheless, the question arises: What do these methods do in such situations? With any kind of trauma, the homeopathy-savvy patient almost automatically reaches for his arnica. This homeopathic remedy is not only popular, it is also the most widely studied of all homeopathic medicines. However, the results of these studies are sobering: the numerous attempts to establish proof of effectiveness have failed. The data are pretty clear: homeopathic arnica is a placebo. Acupuncture – Natural Doping? The situation for phytotherapeutic agents is somewhat more positive. In particular, there are studies that show that comfrey (Symphytum officinale) is effective for ankle injuries. The pain, swelling and immobility are influenced better by this remedy than with placebo and at least as well as with conventional therapy. Since Symphytum is toxic, it may only be applied externally as an ointment or gel. And what else is there? Acupuncture is of course popular for relieving pain, and arguably that is also true for post-injury pain. However, very few people know that some studies also indicate that physical performance can possibly be improved with this form of therapy. If this could be confirmed, acupuncture would be a form of drug-free doping. A plea for conventional physiotherapy It has been so well established in Germany for decades that it is hardly seen as an alternative method of treatment. Sports massage in particular is popular to prevent or treat injuries. Despite the general acceptance of the method, the data situation is rather shaky. Few studies exist and hardly any of good quality. So the bottom line is that there is little positive to report here. A ray of hope for everyone who likes to be cared for in a natural way is that conventional physiotherapy is an excellent help for sports injuries. This is not an alternative, but it is absolutely chemical-free.
In the realm of steel and pain
Sport should be done because it is so healthy. A blessing for the circulation and for the back. And I, since I have now skipped 50, should pay particular attention to “maintaining the ability to move even with advancing age”, as my wife gently expresses it. It works best – of course! – with yoga . With the Far East gymnastics you not only dissolve the physical tension, but also the waste in the head. Narrow-mindedness of the partner, for example. That sounds terribly caring and just daunting – at least to me. In reality, for me and fitness, it is about things that really matter: purely externally. I’m not alone with this attitude. Women are just more honest than men , they openly address their problems. Four enemies drive the woman into the gym and they are called: orange peel, wobbly thighs, bingo and pancake bottom. For us men the world is a simpler one, we just have to watch out for one alarm signal: When our stomach no longer wants to piss, it is high time to take action. Cannonball and leather sausage And male active . In addition to the body polish, the ego wants to be fed. And what man would seriously like to hug a Swiss rubber ball and roll around on it like an eel? Just imagine a video like this appears on Facebook. Pretty embarrassing. I postponed such activities until I was in the old people’s home. Even sports with women should be avoided. The female gender has a keen sense of dance and rhythm. If you don’t have a Patrick Swayze in you, you’re just trailing behind the elves like a bear. Depressing. Those who want to feel more masculine should stick to leather and iron. Tear, pry, lift – these are the names of the activities for the Lord. Hop, stretch and stretch for the lady. Nothing is better for the male psyche in the mature half of life than to have come through a workout alive, which the trainer warned before. Is it good to lie down and get up again and again and balance a kind of cannonball made of cast metal over your head on your outstretched arm? Probably not. Sit-ups with a sand-filled leather sausage that is pushed upwards at the crucial moment are also not described in the health insurance company’s health guide. But: If you want to turn buffing into muscles, you have to struggle. Wherever there is planing, there are shavings: bruises on the body and impact craters in the parquet can hardly be avoided. One should see these wounds as an award. In addition, you skilfully bypass any paternalism from health-conscious partners. Because they usually have to fit in brute sport.
Jog in wind and weather
Summer is over – but that’s no reason to mothball your running shoes. Our tips will help you stay tuned in autumn and winter Outside, the darkness covers the city like a cold blanket; inside, macaroni, “Mad Men” and a plump wool sweater beckon. After a day in the office, the sofa looks like an invitation to let yourself go. It is just beginning to drizzle. Under the pale street lights, the rain looks like a wet, gray wall. There are plenty of reasons to take your running shoes down to the basement in autumn and winter and leave them there until spring. But there are even more reasons to defy the weather and still go on the track. Because no matter how gray the sky is: the body is happy to have fresh air. Let’s go! The first breaths are cold, but they do you good. They ensure that the body boosts the immune system; the dog’s weather stimulates the immune system. Perhaps you will shiver for the first few meters, but after five minutes at the latest it will be over: Your body comes to operating temperature, your steps become calmer, the rhythm more even. You can already be proud of yourself that you have pulled yourself up despite the adverse circumstances. You burn calories too – more than with the same load on the treadmill in the gym. You will be halfway there in a moment. The office stress is behind you; You start to really enjoy running. A little sprint in between? Go ahead, this is good for basic endurance. What do you care about puddles on the way? You can easily jump over it and train your ability to react and balance. Now there are only a few curves left, then the final sprint and the finish line in the apartment. It was nice. You really deserve the warm shower! Positive effects In summer as in winter: Regular jogging strengthens the cardiovascular system , strengthens the musculoskeletal system and ensures psychological balance through the release of happiness hormones. Those who run in the cold season also train their immune system. Because the body forms additional killer cells to arm itself for this type of stress. They help fend off viruses and bacteria in everyday life. “Anyone who regularly runs outside in winter hardens up,” says Ingo Froboese, head of the Center for Health through Sport and Exercise at the German Sport University in Cologne . It is even healthier to run in cold temperatures than at 30 degrees in midsummer. star answers the most important questions on the topic. Running – in any weather? Better not. At temperatures below minus ten degrees, you are in better hands on the sofa: the body can no longer sufficiently heat the air that you breathe through your nose. It then arrives too cold in the lungs and irritates the bronchi. In freezing temperatures, it can therefore help to breathe through a thin cloth in front of your mouth. What do i wear Even when it’s cold: don’t overdress. As soon as your body gets going, you are guaranteed to be warm. Dress according to the onion principle so that you can take off your layers while you run: Wear thin functional underwear that wicks sweat away from your skin. It is best to pull a fleece sweater over it. When it rains and is very windy, a breathable, water-repellent jacket comes over it. If the temperature drops below ten degrees, a hat, gloves and a thin scarf will help against the cold. Cotton clothing is not suitable in winter because it does not wick moisture away from the body. Do not spend a long time outside sweaty after the run: “The best thing to do is to put on a dry T-shirt quickly,” advises Ingo Froboese. Better to walk in the woods? Often, working people only come to the weekend to jog in daylight. Make this training an event: Find a route through fields, woods and meadows. Due to the slightly hilly relief, the body is forced to use different muscles than when running on the flat. “Above all, the Achilles tendon and the calf muscles are more stressed in the terrain,” says Froboese. “It is best to increase the angle of the inclines slowly and continuously.” While running uphill, try to control your speed and cushion the steps. “In no case should you let your body fall on the straight leg.” How often, how long? Because the cardiovascular system has to work harder in cool weather to bring organs and muscles up to temperature, you should keep your exercise heart rate five to ten beats lower than in summer – and increase the length of the generally recommended 30 to 45 minutes Stretch for 45 to 60 minutes. “In this way, winter serves to build up basic endurance,” says Ingo Froboese. The body then also needs less time to regenerate. “Instead of going out two to three times a week as in summer, you can go out onto the track three to four times.” This recommendation applies to a 25-year-old as well as a 60-year-old. Running with a cold? The person sitting next to you on the bus is coughing, the colleague in the office has been complaining of malaise for days – no wonder if you feel limp yourself shortly afterwards. If your nose is runny and you have neither a fever nor a cough, you can still dare a light run with a low intensity. However, if you have had a full- blown flu-like infection with headaches, sore throats and limbs , you should not do it – even if you have relieved the symptoms with medication. If you have a fever, it is absolutely forbidden to run! Because it is not the disease itself that is dangerous, but the stresses of training, which can further weaken the body. He now needs all his strength to deal with the viruses. In the worst case, a febrile cold that has been dragged on can lead to inflammation of the heart muscle. A good indicator of whether you are already fit for a sports unit is your resting heart rate. Everyone should know their individual worth in a healthy state. Measure it in the morning when you wake up. When the body is struggling with an infection, the resting heart rate is increased – an unmistakable sign that your body has a few more days to recover. How do I make sure that I am seen? Illuminated courses are rare, unfortunately. The best way to spot tripping hazards in the dark is to get a headlamp. They are now so light and the belt is so well padded that you can hardly feel them. It is also important to be seen by drivers. Light-colored clothing, as is often recommended, is impractical – who wants to wash all of their sports gear after every run? It’s better to get reflective clothing or a couple of Velcro straps with reflectors. They don’t interfere with running. How can I animate myself? Anyone who goes running regularly in autumn and winter deserves a medal. There are at the finish of the running competitions, which are offered throughout Germany during the cold season. Often these races lead through the terrain. New Year’s or New Year’s runs are also popular events for amateur joggers. Many participants are not interested in the best times – they just want to work off the serious consequences of the Advent season. Which shoes are suitable? As long as the trails are dry, you can wear the same ones as in summer. It is important that they have a non-slip profile and have no holes. “Many runners think that their old shoes will get them through the winter and don’t buy new ones until spring. But good running shoes are particularly important in wet times,” says Ingo Froboese. He advises changing them every 600 kilometers. If it rains, your feet will quickly get wet, even in new shoes. Froboese: “That’s not bad. You should change your socks quickly afterwards.” If you travel a lot on muddy trails, off-road or trail shoes can be a good solution. They are equipped with a waterproof membrane. Most of these shoes have a higher outsole, the profile more pronounced and the heel counter reinforced. Off the beaten track, you will find better grip with these shoes – but you lose flexibility. The following applies to purchases: do not go to the sports shop until the afternoon or evening because your feet swell up during the day. Take a pair of worn out sports shoes with you – a trained salesperson can use these to identify the specifics of your running style.
The right sport for everyone
In the past, people who were sick should take care of themselves. But doctors are rethinking. Back pain, joint problems or high blood pressure are no longer an excuse. Which sport is suitable for which complaints. Exercise can alleviate symptoms, alleviate the course of illness and often reduce the amount of medication required. Physical handicaps or illnesses are therefore not an excuse not to do sports. But on the contrary! asked the sports physician and sports scientist Christine Graf, a private lecturer at the German Sport University Cologne, which sports can be practiced with minor handicaps or illnesses. The expert explains exactly what the sport brings, how often you should train, which sports are not recommended for certain ailments and what other recreational athletes should look out for. All endurance sports that protect the joints and the cardiovascular system are suitable for overweight people The best sport for overweight What are the benefits of sport? In addition to a low-calorie diet, regular exercise helps you lose weight. Muscle mass is increased, fat mass is reduced. In the long term, this increases the basal metabolic rate and minimizes yo-yo effects. Sport lowers the risk of complications caused by obesity, such as high blood pressure and diabetes . The heavy load on bones and joints from being overweight is also reduced in the long term. Which sport is good? All endurance sports protect the joints and the cardiovascular system: especially swimming and aqua aerobics, but also cycling, cross-country skiing, Nordic walking, walking or hiking. In addition, moderate strength training on equipment or on the mat is helpful, as more muscles also mean higher calorie consumption. You don’t have to be afraid of gaining weight, as muscle gain is generally too low for that. How often and how long? At the beginning, three training units of 30 minutes each per week are sufficient. Gradually increase to 60 to 90 minutes of exercise every day if possible. In addition, bring as much activity as possible into everyday life, preferably about another 30 minutes a day: stairs instead of elevator, gardening, walking or cycling instead of driving. What should you avoid? Strong jarring of the joints. So jumping, hopping or fast, abrupt movements, such as jogging on hard surfaces, fast ball sports, alpine skiing or fast aerobics. What should you watch out for? If you are overweight, a previous sports medical examination is very important. Possible side effects, such as increased blood pressure, blood sugar or cholesterol values, must be clarified and adjusted. The training intensity should also be adjusted as well as possible to the individual fitness level, one should not over- but also not under-demand. Regular pulse monitoring helps. The rule of thumb is: 180 strokes minus age, anyone who has to take medication should discuss the training intensity with their family doctor. It is also important to protect the joints as much as possible, possibly to stabilize them with bandages. … for joint problems What are the benefits of sport? Without movement, joints wear out faster: their cushioning cartilage layer is not supplied with blood, but it absorbs nutrients from the surrounding synovial fluid with every movement. In addition, well-trained muscles, ligaments and tendons support and relieve the joints. Exercise can slow down or even stop the wear and tear on the joints, relieve pain and inflammation, and reduce the consumption of painkillers or anti-inflammatories. Which sport is good? Everything with calm, evenly flowing movements that are associated with low stress on the joints. For example, swimming with a crawl kick, aqua jogging, cycling, walking, Nordic walking, hiking, gymnastics or coordination training. Moderate strength training, for example with a Thera-Band, can specifically strengthen the problem areas. How often and how long? At the beginning, 30 minutes three times a week is enough, slowly increasing to at least five times a week. In addition, it is best to do some physical therapy exercises for 10 to 15 minutes a day, for example always when brushing your teeth. What should you avoid? Jumping, hopping or quick, abrupt (braking) movements that involve strong forces acting on the joints. So no jogging on hard surfaces, alpine skiing or fast aerobics, as well as fast ball sports such as squash, handball or soccer. What should you watch out for? Go to the pain limit, but not beyond it. Skip exercises that cause pain. Consult a doctor in the event of acute joint inflammation. Have the doctor or physiotherapist demonstrate physiotherapy exercises and repeat them at home. In the case of joint problems, pay particular attention to well-fitted footwear; support bandages or insoles may also be helpful. … for back pain or disc problems What are the benefits of sport? Back pain is often based on poorly balanced muscles and tension. Movement works against this: muscle mass is built up, the supporting apparatus trained, tensions released. Regular exercise can often have such a positive effect on back pain that less or no pain medication is needed. The progression of intervertebral disc damage can also be prevented through targeted exercise. Which sport is good? Everything that stabilizes the spine and improves posture and coordination. Depending on physical fitness, from stretching and stretching exercises to coordination training to targeted strength training, for example special back courses (“back school”) or tai chi. Also good: endurance sports with even strain on the back and abdominal muscles, such as back swimming and crawling, hiking, Nordic walking or cross-country skiing. How often and how long? Often a weekly back course (60-90 minutes) alleviates the symptoms. In addition, it should be three to five times a week endurance units of 30 to 60 minutes each. What should you avoid? All sports with fast, jerky movements, compression of the spine, extreme rotational movements in the trunk or strong, short-term loads, for example alpine skiing, riding, tennis, squash, badminton or too intensive strength training on machines and dumbbells. What should you watch out for? If there is constant back pain, have it checked in advance for damage to the disc or posture. It is best to have a physiotherapist show you favorable and poor movement sequences and also pay attention to back-friendly movements in everyday life. Good sports shoes and, if necessary, insoles are important for bad posture. Exercise should go up to the pain threshold, but not beyond it. If exercise is painful, stop. Especially with strength training it is important that posture and proper execution of the exercises are checked and improved by competent trainers. … for high blood pressure What are the benefits of sport? Regular exercise strengthens the cardiovascular system, improves blood flow to the heart muscle and lowers resting heart rate and blood pressure: systolic by about 10-15 mmHg and diastolic by 5-10 mmHg. The effect lasts long-term with regular training. Even after a heart attack, endurance training should be started as soon as possible after consulting a doctor. Which sport is good? Continuous and rhythmic movements that lead to regular pulse and breathing. Especially endurance sports such as walking, swimming, cycling, hiking or cross-country skiing, but also dancing or light fitness gymnastics are good. A quick walk is enough to get you started. In addition, adapted strength training under the supervision of a trained trainer can help lower blood pressure. How often and how long? Positive effects on blood pressure are already noticeable after three training units of around 30 minutes per week. Gradually increase to 30 to 60 minutes five times a week. What should you avoid? Fast, abrupt movements, stress, static holding or large, short use of force. So be careful with too intense strength training, fast ball sports, alpine skiing or fast aerobics, i.e. sports that can lead to uncontrolled blood pressure peaks. What should you watch out for? A detailed sports medical examination with an exercise ECG and determination of the training intensity is particularly important in the case of high blood pressure. Before you can start training, your blood pressure must be set sufficiently well! If the systolic value is over 200 mmHg or after a heart attack, only exercise after medical advice and in the company of others. Do not over- or under-challenge yourself, so check your pulse and blood pressure regularly. … if you have high cholesterol or blood sugar levels What are the benefits of sport? Regular exercise has a positive effect on the metabolism, has a positive effect on body weight and muscle mass, blood sugar and all blood lipids . The increased energy requirement leads to the breakdown of free fatty acids in the blood, the ratio of bad LDL and good HDL cholesterol improves, and triglycerides are broken down. The pancreas is stimulated to release insulin more evenly, while the number and sensitivity of the insulin receptors increases. As a result, the sugar from the blood can be better transported into the cells. Studies show that people with adult-onset diabetes can sometimes do without medication through regular exercise. Which sport is good? Even movements with a regular pulse and breathing, i.e. endurance sports such as walking, swimming, cycling, hiking or cross-country skiing, but also dancing. With increasing fitness, moderate forms of strengthening gymnastics or equipment training should be added under competent guidance. How often and how long? Even very short training intervals lead to improvements. Any more movement is good for you. In order to achieve long-term success, three training units of 30 minutes each should be completed at the beginning, gradually five to seven per week of 30 to 60 minutes each. What should you avoid? Diabetics should avoid sports with extreme performance peaks, as they can lead to severe hypoglycaemia. What should you watch out for? It is essential to see a doctor beforehand to determine the exercise pulse and training intensity, sugar and blood lipid values. For diabetes: measure your blood sugar before exercising, never exercise with too little or too much sugar. Watch for signs of hypoglycaemia during exercise and always take glucose with you. If acetone is detected in the urine, which smells like nail polish remover, sports are taboo. … with burnout or depression What are the benefits of sport? Regular endurance sports can counteract depression. Physical activity promotes the release of satisfactory endorphins, serotonin and dopamine, while at the same time reducing the stress hormones adrenaline and cortisol. In addition, body awareness and self-confidence are strengthened. Which sport is good? All endurance sports, especially when practiced outside in natural light: jogging and walking, swimming, cycling, hiking, inline skating or cross-country skiing. But moderate gymnastics or aerobics as well as training on cardio equipment lifts the mood. How often and how long? So much fun! At the beginning about three training units of 30 minutes each per week, which you can gradually increase to 60 to 90 minutes a day. What should you avoid? All aggressive, competitive sports with pressure to perform, including martial arts and competitive ball sports. What should you watch out for? The focus should always be on having fun, set goals that can be achieved, and avoid stress and frustration. … for myopia What are the benefits of sport? It is discussed that lack of physical activity and lack of daylight inhibit the release of dopamine and thus promote the development and thus also the progression of myopia. Whether and to what extent existing ametropia can be regressed through sport has not yet been investigated. Which sport is good? Above all, all types of outdoor sports: Nordic walking, jogging, hiking, walking, alpine or cross-country skiing, cycling, inline skating. How often and how long? At the beginning three training units of 30 minutes each per week. Gradually increase to five to seven times a week for about 30 to 60 minutes. What should you avoid? That depends on the degree of ametropia and whether glasses or contact lenses are worn: anything that makes you feel unsafe. If damage to the retina has already been diagnosed, it is better to avoid strong shaking of the head (headball in soccer). What should you watch out for? A visit to the ophthalmologist and optician is advisable: It is important to have well-fitted glasses or contact lenses and, if necessary, special sports or swimming goggles. In strong sunlight, for example during winter sports, you should also ensure that there is sufficient UV protection.
This is how you stay fit as a father
Do you want to stay fit and at the same time spend as much time as possible with your offspring? That’s how it’s done F or most fathers has one day to a few hours. Time that was previously reserved for sport is now invested in the next generation. Then the joys of fatherhood mix with the worry of putting on fat. The father-to-be already gains weight during pregnancy, an average of four kilos. If you haven’t got rid of those extra pounds by now, it’s high time you did. Get active! Your offspring shouldn’t be a hindrance, just take them with you. We’ll tell you how it’s done. Walking Walking is ideal for new fathers. A sling is recommended to take an infant with you. After six weeks you can also use a carrying bag. As soon as your child is securely seated, you can also take them with you in a back carrier (possible up to around the age of three). Well-developed abdominal and back muscles make it easier to carry. Jogging If you like speed, you can plant your child in a stroller. You can use such a baby jogger from the eighth week – provided it is equipped with a fixable baby seat. But for all other models, your child must be able to sit. To avoid vibrations, increase the tire pressure to 1.5 bar and drive on level paths. The best running technique is this: run with the cart slightly offset to the axis, with one hand always on the handle. Inline skating The baby jogger is also good for inline skating – if you observe a few safety precautions. The inertia of the car means you have to use more force when driving. You also need to be able to brake properly and take turns. If you are unsure about wheels, you can learn to skate with a stroller in special courses. Please note: Baby joggers for skating should always be equipped with a handbrake and suspension line (approx. 1.5 meters). Leaning on the handle relieves the load on the front wheel and eliminates any effect of the front brake. Cycling Bikers must equip their bikes with a child seat or bike trailer. Seats that belong in front of the saddle or over the luggage rack, depending on the model, are the cheaper solution. Another advantage of front seats: They only have a small influence on the center of gravity and the handling of the bike. The higher level of safety speaks in favor of purchasing a wheel trailer – crash tests have proven this. An unsprung trailer is sufficient for leisure needs. Place a foam pad under the baby seat and lower the tire pressure (1.5 bar). Suspended trailers rarely offer more comfort in the first year of life because the springs do not respond to the child’s low weight. To improve the suspension, you should load the trailer with at least 25 kilograms. Jogging You can use the baby jogger up to the age of five (around 35 kilos). Every three quarters of an hour you should give the child a break of about ten minutes – but of course only if they have not fallen asleep. That happened quickly, because the steady rocking lulls many children to sleep. If you have a sleepyhead like that, a longer distance is no problem. Inline skating You can put a child on roller skates from around the age of four. The joints are still too soft and the body tension is too low for skates. You can try inline skates about a year later. But test beforehand whether your child is really suitable for this: stand the toddler on one leg, nudge it lightly and see whether he keeps his balance. At this age, a tour can take 30 to 60 minutes. If your offspring feels overwhelmed, they will quickly make themselves felt through corresponding nagging. Driving would not be the solution. Better to push or pull it for a while (this is an additional training effect for you). Prerequisite: Your little passenger has a stable stance (with their feet slightly offset in the direction of travel). Cycling The front seats are only permitted for children up to a weight of 15 kilos, with a seat on the luggage rack the little ones can weigh up to 22 kilos. Bicycle trailers are usually suitable for children up to a maximum of five years. Then a so-called trailer wheel is recommended, a kind of bicycle without a front part that is attached to the saddle post of the parent’s bike. Provided that your little one can already sit firmly in the saddle. Jogging Children shouldn’t go too fast because the energy supply system is not yet fully developed. The release of stress hormones is also greater than in adults. Since the resting heart rate is higher in children and the exercise heart rate rises faster, other guidelines also apply to them. For a medium-intensity endurance run, children should keep a pulse of at least 150 beats per minute. However, this training control is not entirely reliable. You can therefore also use breathing as an indicator: It is ideal if the child can just barely talk to you while walking. So that no feelings of displeasure arise, make the running training varied. Build in playful elements such as obstacle, orientation or forest runs. A seven-year-old can train with you two to four times a week (around twelve to 30 minutes per training unit). Note, especially in summer, that the heat regulation in children does not work perfectly. You sweat less and therefore overheat much faster. Ball sports At around eight years of age, children develop a social behavior that is a prerequisite for team sports. Ball sports such as foot, volleyball and basketball are particularly suitable, where you can train your coordination. A 90-minute game would be too exhausting for the little ones. Twice 20 minutes is better. Take a step back in the game and adapt to the children’s strengths. Inline skating The best age to learn is between eight and twelve years. Use this time to teach the child basic techniques. The hunger for exercise can be satisfied with inline hockey. A tour can last up to 90 minutes. Now is also the best time to enroll the child in a sports club. You benefit from this too: after just a few hours of training, it can teach you all kinds of new tricks. Sports with small children The following applies to all activities: Always look at the thermometer beforehand. Stay at home when it’s freezing. Cold air carries the risk of a respiratory infection. In addition, your child perceives the temperature as colder than it really is due to your movement. Dress your sprout thick enough. And always equip the offspring with a helmet and buckle up properly – whether you take them with you in the baby jogger or on the bike.