Slim, beautiful, smart and fit as a fiddle – we would all buy a pill that promised us that in an instant. Unfortunately, a medicine with these miraculous powers cannot be pressed into the convenient pill form. You only get the miracle as a reward for some effort. The magic formula is: move! “Today, physical fitness is the most important building block for staying healthy,” says Prof. Dr. Christine Graf from the German Sport University in Cologne. People who are active in sports remain efficient even in old age, are less likely to suffer from depression and illnesses caused by lack of exercise and have a longer life expectancy. Numerous studies confirm this connection. The complex effects involve virtually every organ system in the human body. “The best known is certainly the effect on the cardiovascular system,” says the sports and nutritionist. “The heart muscle is better supplied with blood, blood pressure and pulse drop, the muscles in the vessel walls are properly trained.” This prevents arteriosclerosis and thus protects against high blood pressure, heart attacks and strokes. British researchers have also shown that exercise, even in the rehabilitation phase after a stroke, is more beneficial than drug therapy.
Prof. Graf names the effect on the metabolism as a second plus point: “By exercising, the composition of the body changes. More muscles, less fat – that also means more metabolism.” As a result, the “good” HDL cholesterol increases while the “bad” LDL cholesterol decreases. The blood sugar level also falls. No wonder that the official guidelines for diabetes therapy (type 2) recommend endurance and moderate strength training.
“Thirdly, moderate exercise activates the white blood cells,” explains the expert, “both in terms of numbers and in terms of their functions.” Prof. Graf: “In connection with tumor therapy, breast and colon cancer in particular are less likely to break out again.” The German Cancer Aid gave its new prevention guide “Step by Step” the subtitle “More exercise – less Cancer risk” (you can order it free of charge from Deutsche Krebshilfe, Postfach 1467, 53004 Bonn .
“In addition, the blood flow in the brain is improved and the nerve cells network more closely,” Christine Graf continues. “The body’s reward system responds to physical activity. More good messenger substances are released, e.g. E.g. endorphins and serotonin.” This fifth benefit explains the positive influence of sport on depression and possibly also Alzheimer’s.
By the way, you can still be active at any age. “It’s never too late for that. Regular exercise always has advantages for everyone,” emphasizes Prof. Graf. “Find a sport that you enjoy,” she advises, and recommends: “Walking 10,000 steps a day or 150 minutes of exercise a week would be a good goal. If you want to lose weight, however, it would have to be 13,000 steps a day or at least 300 to 420 minutes of exercise a week. But even increasing by 1,000 steps a day has a health benefit.” If you have pre-existing conditions or to see if everything is fine with your heart and circulatory system, you can first have a preventive sports check-up.
For typical injuries
Inflammations caused by micro-injuries in the tissue heal better with the help of enzyme preparations (e.g. “Wobenzym”, available in pharmacies). Massages tend to do even more damage. Better: a visit to the sauna or warm-cold alternating showers. If you regularly fill up the magnesium stores (e.g. with “Magnesium-Diasporal”, in pharmacies), you prevent cramps.
OVERLOAD
Many sufferers of arthrosis instinctively adopt a relieving posture – although movement in particular has a positive effect on the cartilage. Physiotherapists can show you suitable exercises with which you can specifically increase the quality of the joint buffer. A good supplement: special nutrient combinations (e.g. in “Orthomol arthroplus”, now also available as a milk protein bar, in pharmacies).
on the cause, but they agree that a full stomach is the greatest risk. Or if you give it too much gas right at the start. If you have a side stitch, slow down and keep breathing. Pro tip: Squeeze the hand on the side where it pinches as hard as you can in the air. The pain usually subsides quickly.
n’t prick it! This increases the risk of infection. Instead, stick on a special blister plaster (e.g. from “Hansaplast”, in pharmacies). This will shield the site from further pressure, which will stop the pain. It also accelerates healing because the skin can regenerate undisturbed.