Stretch better before exercise - observe the PECH rule after injury

Expert tips for a permanently moving and healthier life

Lack of exercise and sitting for a long time make you ill. Health experts emphasize again and again how important regular physical activity is for our body. Above all, people who start (again) with the sport, should note some tips.

Prevent diseases and reduce weight

Sufficient exercise and physical activity help to reduce the risk of cardiovascular diseases such as high blood pressure. In addition, sport helps to lose weight and build condition. But those who are just starting their training or have decided to do so should take note of some sports advice for beginners.

Before training, you should always warm up and stretch your muscles. If you still have injury problems during sports, the so-called "PECH" rule can help you to heal. (Image: Paolese / fotolia.com)

Do not start over exercising

Research has unfortunately shown that the majority of Germans live unhealthily and move too little.

But actually there are always suggestions in everyday life for sports, such as the start of the Bundesliga.

"Anyone who gets more sport into everyday life has already gained a lot in terms of health," says Klaus Möhlendick, sports scientist at Barmer, in a statement from the health insurance company.

"However, especially beginners should not be over-motivated at the start in order not to endanger their own health," warns the expert, who has some tips for a permanently moving and healthier life.

Find the right sport

Möhlendick advises people who have been out of sport for a long time to take a peaceful start to a sportier life.

The most important point before the first sports lesson is therefore a check at the family doctor. "Beginners can make a medical check-up that they are not wrong or too much burden."

In addition, the doctor can help set realistic goals. Excessive expectations quickly led to disillusionment and a premature end to the sporting process.

Last but not least, you save unnecessary costs by choosing the right sport. "Sport can be practiced with simple means, but you do not need expensive equipment," says Möhlendick.

"More important is that running or football shoes fit or a bicycle is roadworthy and fits your own size."

Slowly increase the load

As stated in the statement of the health insurance company, it would make sense from a sports medicine point of view to start slowly and to increase the burden depending on training progress.

To reduce the risk of injury, thoroughly stretch and warm up before each session.

Anyone who still has a little soreness after exercising, according to experts, should not be very worried, but better not try again too hard afterwards.

"PECH" rule helps with healing

But sometimes athletes have injury pitch during training and there are problems such as cruciate ligament pain, a knee swelling or just bruises.

In such cases, the so-called "PECH" rule may help to speed healing.

Although the Barmer points out that the rule can not replace medical help, but help P as pauses, E as ice for cooling, C as compression and H as high storage, for example, good against bruises, strains or strains.

In addition, it is pointed out that you should dress in the weather outside weather. That means, for example, to walk in the heat with headgear and to compensate for the cold by several layers of clothing.

In addition, the weather also affects how much you should drink during sports. (Ad)