Share:
Counselor Consistent movement more meaningful than over-zealous sport
Many people have made more sporting activities for the new year, but they often fail after only a few weeks - not least because the goals were set too high. From a health point of view, however, a more positive effect can be achieved by more exercise in everyday life. In addition, this everyday movement is generally easier to implement than a weekly sports program. The professional association for health service and welfare (BGW) has put together six tips for the everyday movement.
More exercise is the goal of many people in the new year, with most thinking of sports. However, the everyday movements can also play a significant role here. And "bringing exercise into everyday life is easier than you might think," says Ilka Graupner, a graduate in medical education from BGW. There are no huge windows of time to spare for that and lots of things just go in between. With the help of the six exercise tips of the BGW the fitness can be significantly improved even without a sports program.
The housework can also be used for everyday movement. (Image: shotsstudio / fotolia, com) Tip 1: Morning relaxation exercises
The body gets going through little relaxation exercises in the morning and mentally gets in the mood for a busy day, explains the BGW expert. Here are, for example, the following small exercises that can be repeated during the day:
Turn the head slowly to the right, carefully looking over the shoulder as far as possible, then back to the middle and then repeat the whole thing to the left. Important: Keep your head straight.
With your upper body upright, stretch your arms alternately upwards and reach for the ceiling with your hands. Be careful not to sway with your upper body.
Bend upper body forward and let the arms hang down relaxed. Stay in this posture as long as it is comfortable.
Tip 2: Use the commute to move
For many people, the way to work is more exercise - especially if the routes are easy to cycle. "If in doubt, just try it in good weather," advises Graupner. If you travel by public transport, you can simply get off one or two stops earlier and walk the rest on foot.
Tip 3: Variety for the body in everyday working life
Occupations associated with prolonged sitting or standing have a detrimental effect on the body. For this reason, the BGW recommends regularly changing the seating position during sitting activities and getting up in between, for example when making a phone call. Ideal are height-adjustable desks, which can be worked in between standing. It is also advisable, for example, to position the printer slightly away from the workplace and not to do all the communication via email or telephone in-house, but to use the paths to the colleagues for movement. For "standing occupations", the BGW advises to insert activities while walking or sitting in between, for example, walk-throughs or desk work. Again, the attitude should be changed regularly. "For example, bounce your feet, put one foot on a step or footstool - or press the entire back firmly against a wall to get out of the hollow back," recommends the BGW expert. Also, standing aids on which one works semi-sitting, half-standing, could offer help.
Tip 4: Active lunch break
Exercise can often be well integrated into the lunch break, explains the BGW. Although a jogging session followed by a shower will certainly remain the exception, a walk in the fresh air should be possible for most people.
Tip 5: Fitness training in the home
The fitness can also be improved by movement in the house, for example when clearing the dishwasher (strengthen leg muscles) or when cleaning the windows (moving the shoulder joints to all sides). Because "in principle, every movement does the body good", emphasizes Ilka Graupner. Here it is above all important that one carries out the movements consciously. "That means: always listen to yourself and tighten or relax your muscles. Then even the housework becomes a movement program ", continues the expert.
Tip 6: Appointments to the sport
If the implementation of a sports program fails because of a pronounced "inner pig", appointments with others help with training. "Not only does this provide some social pressure, it also encourages social contacts," reports BGW. Help in finding partners for the preferred sports can also be found here, for example, by the AOK sports partner exchange. (Fp)