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If you exercise, you stay fit - you learn that early on. But training is individual, and training is not always a linear process. What is important if you want to get fit and are there any insider tips? In an interview with the Johannesbad Group, the prevention physician explains what is important when it comes to fitness.
Dr Saß, what is the best sport to get fit in the long term?
Dr Aniko Saß: There is no such thing as a "one-size-fits-all sport". It depends on individual requirements and preferences. Only if I am motivated do I have a chance of sticking with it in the long term. What's more, everyone has different physical requirements that need to be catered for individually. We need to move away from "one recommendation for all" - not only in exercise therapy, but also in nutrition. A SHOULD and MUST should also be treated with caution. We all know that well-being is generated from many factors. Exercise and weight loss stress can even have negative effects on health.
Get fit for the long term - here's how
So how do I find out what suits me?
To do this, you should think about yourself: What did I like doing? Where am I in my element? Is it the water, is it the mountains or is it a gym with equipment? Other important questions: What type of person am I? Do I need fixed dates, do I need guidance? Can I exercise better alone or in a group? Can I motivate myself intrinsically? Will an app that rewards me when I reach the next level help me? I should ask myself these questions before I start training.
And then you can get started?
I generally recommend having a preventive sports medical check-up before starting a fitness programme. The health insurance companies cover a considerable proportion of the costs - around 120-140 euros - at certified examination centres. Here you are examined, informed and learn what makes sense for you personally. The doctors also decide whether a cardiological preliminary examination is necessary, for example. After all, one in four people in Germany has high blood pressure without realising it.
How do I get off to the right start?
In the beginning, I recommend endurance-orientated training. The rule is: start slowly, no sprints and gradually - as your fitness level improves - increase the duration and then the frequency of your training sessions. Only when this works without discomfort can you think about increasing the intensity. After all, if you take on too much too soon, this can lead to injuries and ruin your progress. Basically, I should always pay attention to how my body feels during and after training: Am I pushing myself? Do I know when to stop if something doesn't feel right?
Finding the right training
How do I increase my performance level?
Firstly, rest and recovery are just as important as the training itself. I should therefore definitely plan rest days into my programme so that my body can recover and regenerate. If I want to improve, I can usually feel when I'm ready for the next level. It's important to increase slowly and feel your way forward. From a medical point of view, it is not even necessary to increase continuously. It is much more important to maintain a basic level of fitness.
What does this basic level of fitness look like?
The World Health Organisation (WHO) recommends at least 150 to 300 minutes of moderate-intensity physical activity per week for adults. This refers to endurance training for the heart and circulation. In addition, strength training twice a week is recommended to prevent falls and osteoporosis. Coordination training is particularly important for older people, 65 plus, in order to reduce tripping hazards. Balance boards can be helpful here, starting with simple exercises such as a one-legged stand with the option of holding on.
Is there a success strategy for sticking to regular training?
Structure is important in life. That's why it makes sense to integrate sport into your daily routine. The minimum 150 minutes per week mentioned above can be individually incorporated into the weekly rhythm. Would I rather do 75 minutes of sport twice a week, 50 minutes three times a week or 30 minutes of endurance plus two strength and three balance exercises five times a week? Much of this can often be integrated into everyday working life. You could also say: do I exercise for at least 60 minutes a day?
Regular training and the thing about sticking with it
By cycling to work, for example ...
Exactly. Cycling is suitable for many people because weight plays a subordinate role here. What's more, even people who are unsteady on their feet can train their muscles and endurance on an ergometer without the risk of falling.
You mentioned weight. What else do you recommend for overweight people?
Overweight people should initially focus on sports that are easy on the joints; bicycle ergometers, swimming and walks - preferably with Nordic walking poles - are ideal. A combination of exercise and nutritional therapy is also recommended.
The risk of injury is rather high with ball sports. So is it better to avoid them?
I recommend that people who play sports that require a high level of coordination - ball sports such as tennis or volleyball - should not only warm up properly, but also do compensatory training to reduce the risk of injury. This includes good coordination and endurance training as well as - with increasing age - the important prevention of falls. Incidentally, we all need strength training for our bone metabolism. In this way, these sports can still be practised in old age.
Many people - especially older people - have a joint replacement. Should they still exercise or should they take it easy?
People with joint replacements should pay attention to adequate exercise and weight management. Exercise and moderate strength training can improve the healing process, increase muscular performance and promote the bony anchoring of the implant. Depending on the type of artificial joint and the surgical technique, the artificial joint can be fully used again a few months after the operation.
Individual training and customisation is important
Which sports are useful here?
As soon as the prosthesis is firmly anchored in the bone and the ligaments are stable, the patient has a fluid gait pattern, full mobility and is able to perform the relevant balancing acts, cycling, hiking, swimming, aqua aerobics or Nordic walking, for example, are generally possible again. Some other sports - if practised beforehand and previous experience is available - can also be resumed with modifications. However, this should be discussed with experienced medical colleagues. Especially with a joint prosthesis, it is important to keep moving, strengthen the muscles and maintain mobility.
One final question: would you prefer one sport or several?
It depends, also on the time flexibility. The advantage of doing several types of sport is that you have variety and don't get bored.
Your conclusion?
Starting and maintaining a fitness routine requires intrinsic motivation and perseverance. You should choose activities that are fun, varied and can be easily integrated into your everyday life, i.e. that fit in with your personal lifestyle. After all, fitness is not just a temporary solution, but a lifelong path to health and well-being.
The interview was conducted by the Johannesbad Group, a healthcare provider.
Maik Schröder
Editor
