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.