Overcome the moan of movement - soon positive effects

Movement muffle: Overcome the inner bastard

In a recent study by the World Health Organization (WHO) showed the dramatic extent of global unsportsmanship: almost one in three moves too little. In Germany, lack of exercise is widespread. There are enough good reasons for regular physical activities. Health experts explain how useful it is to overcome the inner bastard.

Most Germans do not move enough

A recent study by the World Health Organization (WHO) has shown that almost one in three people around the world is not doing enough. Even the majority of Germans are moaning. Just four out of ten people in this country are moving enough, as a report of the German health insurance from 2018 shows. "This is a new sad low in a year-long trend," explains Prof. Dr. med. Peter Deibert from the University Hospital Freiburg in a statement. As many as 60 percent of people were sufficiently active eight years ago. The sports physician explains how much exercise should be at least and when the first positive effects occur.

Research has shown that a large proportion of Germans do not move enough. But lack of exercise promotes diseases. Health experts explain how useful it is to overcome the inner movement moan. (Image: baranq / fotolia.com)

Lack of exercise promotes illnesses

Lack of exercise increases the risk of cardiovascular disease, type 2 diabetes, dementia, and some cancers.

"The positive effect of exercise and exercise is undisputed and almost everyone has the power to move around," says Prof. Deibert, medical director of the Institute of Movement and Occupational Medicine at the University Hospital of Freiburg.

The WHO recommends exercising at least 75 minutes per week for a sweat or light, moderate exercise for at least 150 minutes per week.

Long distance swimming, dancing and running are some examples where you can really get out of breath. Even for smaller training sessions starting at 15 minutes a day, a positive effect is now proven.

In addition to endurance sports, it is also important to move in everyday life again and again. This also applies to the way to work - people who get on the bike for this, according to the experts have a lower mortality risk.

Stay tuned

"It is important that you stay in touch continuously," says Prof. Deibert. Those who train twice a week will be able to increase their performance very slowly, if at all.

It should be three units per week, with as few days as possible between units so that the next training stimulus hits a "activated" muscle as a stimulant.

In preparation, a small snack is recommended: "A light meal before exercise makes sense to walk longer than half an hour," says Prof. Deibert.

Otherwise it can come to a performance low. The legs become heavy, you get tired and it can make you dizzy, "explains the sports physician at the University Hospital Freiburg.

According to the expert, after about four to six weeks, a new routine will be introduced to sports newcomers. The body knows that it is regularly demanded; also the stamina will be better.

The stairs are easier and you are not so fast out of breath and incidentally melt a few fat pads.

Doctor check for newcomers over 40 years

Anyone who wants to train regularly again at the age of 40 and has not been checked in by the family doctor in the past few years should certainly talk to him before going to the sport.

In older sports ambitious Nordic walking is especially a good beginner sport.

"The health insurance companies usually finance a course for their members so that they can learn the basics under professional guidance there," says Prof. Deibert. (Ad)