Sports and Leisure

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Sports & Leisure

Out and about during leisure time and when playing sports

Here you can read what you should pay attention to when playing golf, running or skiing and find out which training tips are helpful for you, particularly if you are over 60 years old. Anyone who trains regularly and correctly can have more flexible muscles, tendons and ligaments at any age.

Find a sport that you enjoy

The type, duration and intensity of sports and leisure activities should be tailored to your personal requirements. Find the sport that you enjoy most. This is the only way you will continue exercising long-term and training effectively. In addition to physical fitness and individual preferences, the body’s strengths and weaknesses also play a decisive role.

Cycling keeps you on the road in everyday life

Cycling is principally suitable for everybody. And the best thing about it: it is kind to the joints and is thus the ideal type of sport for all ages.

Bicycle training – on your exercise bike or ergometer – is a particularly suitable form of sport for patients with osteoarthritis of the knee, because the knee joint is subject to even movements without having to bear the body’s weight. Select the lowest possible gear to take as much stress off the knee as possible. Set the bike up, so that you can just stand on the pedal with your heel.

  • Stay fit
  • Good for the soul and well-being
  • Equipment for cycling
  • Advantages of cycling
  • Safety checks for the bike
  • Pain-free cycling

Cycling is an endurance sport that stimulates the cardiovascular system and reduces the risk of a heart attack or high blood pressure. Cycling also strengthens the breathing muscles and improves sugar and cholesterol metabolism – and what’s more, it trains our sense of balance and builds up the leg muscles. 

Calorie expenditure varies depending on body weight, age, degree of difficulty of the trip and whether the wind’s blowing against you! As a rule of thumb: gentle cycling burns about four to five calories a minute. “You burn fat most effectively by choosing a low gear and cycling continually” advises Professor Helmut Lötzerich, deputy director of the Institute for Natural Sports and Ecology at the German Sport University in Cologne.

Specialists confirm that cycling contributes to the relaxing effect – this is due to its constant repetition of the movement. It breaks down so-called stressors – sometimes you can develop a feeling of emotional harmony and a positivity even after a short distance. And even better, after 30 to 40 minutes endurance activities like cycling, happy hormones such as endorphin and adrenalin are released – the very best protection against depression and other emotional problems.

So, now we hope we’ve whetted your appetite and you’re raring to go! However, you should make sure you’ve got the right kit before you set off. As well as a bike, this includes active breathing outer clothing, a tool kit and a helmet.  Furthermore: take plenty to drink with you – preferably water or fruit juice mixed with sparkling water. Cycling makes you thirsty.

Like swimming, cycling has the advantage that one doesn’t have to carry one’s own body weight – a non-weight loading exercise. This protects the joints. Cycling strengthens the cardiovascular system and stimulates fat metabolism. Furthermore, the body’s ability to absorb oxygen is improved.

It is vital to service your bike each year, preferably at a specialty bike repair shop. They will closely inspect the tires, brakes, gears, chain, nuts and bolts, handlebars, bearings, saddle pillar and lights and repair any little defects immediately.

Cycling is kind to the body and a relatively safe affair. But you should still take a few precautions to effectively prevent postural problems and pain.

For example, if your feet turn numb while cycling, you should check your footwear. If your feet are in the wrong position while pedaling, you can irritate the nerves and this leads to pins and needles and numbness.

A stiff neck, back pain, numbness in the hands and toes, a sore bottom or knee pain can all come from the wrong handlebar’s height or a badly positioned saddle. Dr. Achim Schmidt, cycling expert at the Sport University in Cologne, recommends: “Set the saddle horizontally and measure the height of the saddle by sitting on the bike and stretching a leg out. Place your foot with the heel on the pedal at the lowest point of the crank turn. The knee should be straight. If you can only just sit on the saddle in this position, it’s at the right height." The handlebars are correctly positioned if the back muscles are in pretension, i.e. when the muscles of the back and abdomen are tense. Because this is the only way in which they can stabilize the spinal column and protect against overstrain. The height of the handlebars is different for each type of bike. If you develop pain in the neck, in the shoulders and in the back, you should change the height of the handlebars. To prevent back pain, you should also make sure the sitting position is correct: the pelvis is in the right position if the spinal column is “S"-shaped and forms a natural hollow back.

Training tips

How to stay fit in old age

“Exercise pays off” – this particularly applies to the 60+ generation. Especially as we age, sports activity is a wonderful way to stay healthy. This also applies to older people: Strength and stamina, balance and mobility are the cornerstones of a holistic training program. To be on the safe side, you should visit your GP before you start training.

Anyone who trains regularly and correctly when older can continue to enjoy flexible muscles, tendons and ligaments, while at the same time maintaining their mental agility. Furthermore, experts agree that exercising in the fresh air floods the body with “happy hormones”. So, what are you waiting for? Get started. As a first step, we’ll let you in on our best training tips.

  • Stamina
  • Balance
  • Mobility
  • A clever choice: Easier training with aids

Stamina is the ability to maintain a specific exertion for a long period. Thus, stamina training is at least as important for older people as muscle strengthening. The good news: You can take it gradually. Even two to three brisk one-hour walks a week are enough to do something for your stamina. Anyone wanting more action can jump on their bike, swim a few laps or take a long walk.

A good sense of balance is the best protection against falls and can be very easily developed. Sports such as dancing or tai chi are particularly good in this respect.

One popular balancing exercise to perform at home is the tandem stance: Place one foot directly in front of the other, so that the heel of the front foot touches the toes of the back foot. As soon as you can maintain your balance well in this position, shift your weight slowly from the back to the front foot and back again.

A cat intuitively does the right thing after finishing its midday nap: It stretches well before resuming its hunt for mice. We humans can learn a lesson from this. Those who perform stretching exercises before and after sports remain flexible and keep their muscles supple. Yoga is also an effective way to keep fit without overexerting your body. Many gyms offer special sports and yoga program for older people – it’s worth asking about them.

Gym machine workouts, tai chi, dancing or yoga – whatever you decide - get some advice from health and fitness experts. The reason: Doctors and trainers can give you valuable tips and they are informed about aids that can make training easier for you, thereby increasing your enjoyment of sport.

If you have a joint weakness, for example, the doctor can recommend an orthosis for you, which stabilizes the joint, thus ensuring a balanced load when performing sport. Modern varieties can actually influence bodily perception in such a way that responsiveness is increased and the injury risk is reduced.

In those with weak connective tissue, venous disorders or obesity, compression hosiery can bring considerable relief. It improves venous return to the heart and prevents the blood pooling in the legs. Specialty retailers now supply special sport compression hosiery for just about every sport.

In parallel to this, increasing numbers of gyms are offering older people a tailored fitness program, which also takes disorders such as osteoporosis, arthrosis or diabetes into account. Such programs always focus on individual requirements. In addition, modern chip-controlled strength training equipment automatically adjusts to the person using them, thus ensuring optimal training conditions.

Summary: Make sure you have a complete fitness program and that you obtain some expert advice before you start. Then you can enjoy the magic anti-aging cure, namely sport, to the full.

The All-Over Body workout - Skiing

Skiing is the pure enjoyment of nature. On the first day of skiing, many people are concerned about making it through the coming season without injury: Am I fit enough? Have I prepared enough for the skiing season? In order to prevent injury, you should make provisions during the summer months and consider a few points.

According to the DSV, fewer and fewer accidents are occurring on the piste. This is mainly due to continuous technical development, improved protective equipment and piste preparation. Nevertheless: Avoid dangerous situations and get your body into shape in good time for the physical challenges of skiing.

  • Skiing is good for body & soul
  • The correct skiing gear
  • Caution- risk of injury!
  • Prevention -
  • How can ski injuries be treated?
  • Help after skiing injuries

A study at the University of Salzburg in Austria has shown that skiing has a positive psychological and physical effect on people’s health, particularly in skiers over 60 years of age: improved cardiovascular capacity, better balance and increased social competence. In addition, skiing promotes muscle development in the legs and is good for fat breakdown. About 350 calories per hour are burnt during skiing and up to twice as many by the serious athletic skier.

The complete ski equipment includes not just the skis, but also sun protection for the skin, ski trousers and jacket, hat, gloves, ski goggles or sunglasses, two poles, boots and the ski binding. The latter must be individually adjusted according to height and weight. If it is too loose, it can open while skiing fast round a curve, leading to a fall. Use the service offered by sports shops and have your skis waxed and, if necessary, the edges sharpened.

Last but not least: Buy a helmet. It protects not only from head injuries, but also from cold, sun and rain.

“Break a leg!” – This well-intentioned wish becomes reality for about 43,000 skiers every year. The most commonly injured body areas are the head, knee, shoulder, thigh bone and the ligaments of the leg and hand. If your hand accidentally catches in the ski pole strap when you fall, this can lead to a torn ligament in the thumb, so-called “skier’s thumb”. Other frequent occurrences are torn cruciate ligaments and meniscal injuries in the knee. These usually occur through a sudden rotational movement of the body with the foot stationary and the knee joint bent. Falls also often lead to head injuries, a broken leg or a dislocated shoulder. 

A defensive attitude on the piste and strong, warmed up muscles protect against all types of falls and injuries. Start with ski gymnastics during the summer months, warm up carefully before the first run and don’t forget to stretch. The muscles don’t just need to be strong, they also have to be able to absorb sudden forces. In order to stabilize your knees and wrists, wear protectors or supports. Wear a helmet to protect against head injury and avoid drinking alcohol. Alcohol increases the risk of injury.

Following joint injuries, you should stop your activity immediately. Find a doctor. He/she will recommend the appropriate therapy, such as wearing an orthosis.

An orthosis is an adjustable splint that prevents the joint from bending beyond a certain angle. Depending on the severity of the injury, the knee orthosis should be worn for about six weeks. Following a torn cruciate ligament, the leg is immobilized immediately after the operation, so that the swelling can heal. During further therapy, the patient can be fitted with a knee orthosis, e.g. the M.4s® Comfort knee brace. The M.4s Comfort guides and stabilizes the unstable knee during the rehabilitation phase. The 4-point stabilization principle prevents the tibia (shin bone) from pushing forwards.

If the joints are painful during skiing, a knee support such as the Genumedi® can help. It can be used in cases of mild instability, joint effusion and swelling. Thanks to its silicone dot coating, the support adheres well to the leg; the open border enclosing the patella allows a comfortable reduction in pressure.

A dislocated shoulder needs to be seen by a doctor as quickly as possible. Afterwards, the shoulder is usually immobilized for 8 to 10 days using elastic supports, splints, arm slings or a plaster cast. The shoulder support Omomed from medi® makes it particularly easy for the patient, as it can be donned without any other assistance.

After injuring a joint you should stop what you were doing immediately. Consult a doctor. He will recommend suitable treatment for you, for example, wearing a knee orthosis.

If the cruciate ligament has ruptured the leg is immobilized immediately after the operation. The patient can be fitted with a knee brace, e.g. the M.4s, in the further course of treatment.

A knee support like Genumedi can help if the joints hurt while skiing.

A dislocated shoulder may only be reduced by a doctor – and as quickly as possible. The shoulder is then usually immobilized for eight to ten days afterwards.

Exercises – The art of flexibility and strength

Back pain, a stiff neck or heavy legs – we can pretty much all relate to all or one of these. However, exercise can be taken as a preventative measure. There’s a tremendous selection of exercises and classes, some of which we can only guess from the exotic names what they actually are. As a rule, these are gymnastic exercises that can be done with or without music, with or without choreography, with equipment or without, alone, or in a group. Compared to endurance sports, which mainly train the cardiovascular system, exercises focus on the specific strengthening and mobilization of the musculature.

  • Spoiled for choice
  • What good do they do?
  • Getting started
  • But you must do it properly
  • Exercises: training (almost) without risk

There are many different forms of exercise: they can either be aimed at training the whole body or targeted to certain areas such as the tummy, legs, bottom, back or even the veins. Post pregnancy, mothers go to postnatal classes to get back into shape, swimming enthusiasts take part in aqua gymnastics and skiers do their skiing exercises. Those of us who would like to loosen up do stretching exercises, while other sports fans stay fit with aerobics, yoga or Pilates. And, not to be forgotten: physiotherapy, which plays an essential role in the treatment of many disorders.

Doing exercises regularly helps banish symptoms permanently but can also provide a positive feeling for your own body. Physical exercises strengthen the body’s muscles, loosen up the muscles and sharpens the interplay between the muscle groups. Exercise helps you strengthen neglected muscle groups and restores your postural balance. Gentle stretching loosens tense muscles and reduces stress.

If you haven’t done any sport or exercise for a long time, it’s better to ask your doctor for advice first. Together you can determine your level of fitness, and he/she will help you choose the right sort of exercise to suit your needs. Once you have been given the green light, you can exercise wherever it is convenient: at the gym, sports club, at home in the living room or even at the office. Fitness DVDs, magazines, television and the internet enable you to train on your own too. You don’t need to invest much money in your gear: tracksuit trousers, a t-shirt, a mat – and off you go. In many cases you don’t even need sports shoes. But please take it easy to begin with and recognize your limits!

Always make sure you carry out the exercises correctly, otherwise they can do more harm than good. For example, you should avoid a hollow back by rotating your pelvis backwards when standing or pressing your lower back against the floor when doing sit-ups. Stretching exercises should be done gently. If you over stretch, you may tear fibers in your muscles, tendons or ligaments. To be on the safe side, you might want to train at a sports club or at the gym. Trained staff can ensure that you that do the exercises properly and will correct you if necessary. If you train at home, follow instructions on DVDs or websites. Checking your posture in the mirror can also help.

First the good news: gymnastics as a type of sport is associated with a very low risk of injury or over strain. Nevertheless, muscle, tendon, joint or ligament injuries do occur in some cases. Particularly when athletes over stretch or sprain their ankle during exercises. This is when orthopedic medical devices such as the Levamed or Levamed active supports from medi are called for. These are medical devices to support muscles and joints. It is often advisable to only wear supports while you’re up and about and to take them off when sitting for a while or at night. Supports can help relieve and stabilize affected joints. Irrespective of whether you have problems with your shoulder, arm or hand or with your knee or ankle joint – the aim of supports is to alleviate pain and relieve and stabilize affected joints. They also help you to regain your mobility quickly and encourage correct posture. Supports do not cause muscle atrophy (loss of muscle mass), instead they boost the entire locomotive apparatus.

Sports at age 60+

Sport acts like a fountain of youth

A fit 60-year-old can feel more vital and energetic than an unfit 25-year-old. It sounds unbelievable, but it has been confirmed in numerous studies. The reason: Regular physical activity builds up muscles that are important for an upright posture. It boosts the metabolism, prevents illnesses such as diabetes, helps you lose weight, is good for the heart and the blood vessels and makes you feel happy. In brief: Sport acts like a fountain of youth.

  • It doesn't have to be rugby
  • What do you need to consider?

Admittedly, as we age, the number of our minor ailments increases and extreme sports such as parachute jumping or rugby are only recommended for exceptionally fit older people. But irrespective of joint complaints, heart problems or diabetes – there is a wide choice of suitable sports available for the average pensioner. Our top tips are walking, water sports, cycling, dancing and strength-training.

Physical Activity is good for you and improves your health and well-being. That doesn’t just apply when you’re young, but especially when the bones are getting a little stiff and the muscles are no longer as strong.

What’s important: Talk to your GP beforehand. He/she can give you valuable training tips or recommend an aid to make your training easier. Supports or orthoses stabilize weak joints, thus preventing one-sided stress. Modern varieties can actually influence bodily perception, increasing responsiveness and reducing the injury risk.

For those with weak connective tissue, venous disorders or obesity, compression hosiery can bring considerable relief. It improves venous return to the heart and prevents the blood from pooling in the legs. Specialty retailers now supply sports compression hosiery for almost every sport. Not only does it look great, it can also improve performance and shorten the regeneration phase after training.

Whatever sport you decide on, don’t overdo it. Sports should be fun at any age.

Golf

Stay healthy and relaxed with golf

Golf is certainly comparable with sports such as walking, hiking or swimming. Here you can find out how well this sport trains your body and mind.

Exercising in the fresh air, hitting the ball over the lush green grass and spending time with congenial fellow players – the life of a hobby golfer can be very good! The over-55 age group has not only seen the greatest growth, but it is also the largest group of players and for a good reason. A Swedish study recently determined that older people who regularly play golf live an average of five years longer.*

* Scandinavian Journal of Medicine & Science in Sports. 

  • Swing for your heart & circulation
  • Effective muscle training
  • Golf relaxes
  • Good for the coordination
  • Don't give golfer's elbow a chance!

When completing a round of 18 holes, the golfer is on the move for an average of four hours and walks approx. 5 miles. The whole body is used when swinging and walking and the body can use up to 1,200 calories. The comparatively low but constant level of exercise is ideal for the heart and circulation. However, you will only feel the positive effects if you play regularly: It is recommended that you should work on your handicap three times a week.

Golf also helps with muscle development. Teeing off correctly uses more than a quarter of a golfer’s muscles each time. The stroke itself particularly uses the chest and shoulder muscles. These are responsible for the inwards and outwards rotation of the movement during the golf swing. The back muscles also have to work hard, while the trunk and leg muscles ensure a stable stance.

Playing golf is not only good for your physical health, but it also has a positive effect on your nervous system. The quiet of the golf course and exercising in the fresh air helps you to relieve everyday stress. The social aspect also plays a part: Spending time with friends after the round is a wonderful way of relaxing. But that’s not all: Experts say that the green sport even improves stress tolerance, as every stroke requires calmness and balance.

Golf improves concentration, the sense of balance and hand-eye coordination. This is vital when you need to hit the ball in the right place at the right moment. Sports scientists at the University of Regensburg, Germany, even think that the game of golf, with its specific requirements for hand-eye coordination, can help to restore lost capabilities in those who have suffered a stroke. Another positive and important effect, particularly for older golf players, is the prevention of falls. Through constantly having to find their balance in various swing positions, golfers have a better sense of balance.

Golf is suitable for everyone, both young and old and for those who particularly want to get their cardiovascular system, muscles and coordination skills going and reduce stress. But golf is also a one-sided sport – at least in terms of its directional movement.

Many golf devotees suffer from back and joint complaints, particularly if their swing technique isn’t perfect or if they train/play too intensively. One typical disorder is the so-called golfer’s elbow (epicondylitis). This condition involves inflammation of the tendon insertion that connects the muscles to the elbow bone.

The good news is that epicondylitis is particularly responsive to treatment. Altering the sequence of movements during sport and wearing an elbow orthosis for a short period of time is usually sufficient. This relieves the strained extensor and flexor muscles of the hand. These days orthoses are so small and light that they are not conspicuous under clothing. Another vulnerable area for golfers is the back. Again, changing the movement routine, allowing sufficient regeneration phases and performing additional abdominal and back muscle training is usually sufficient to take the strain off the spine.

Special back supports can additionally help to stabilize the back and reduce tension. Lumbar supports, such as Lumbamed® basic or Lumbamed® plus from medi can prevent the development of lordosis by pushing the pelvis forward and thus straightening the spine.

Basketball

Basketball is a very dynamic sport with demanding tactics. To achieve this, basketball players need intensive training and functional help such as supports and sport compression socks. These devices support joints, tendons and ligaments and can even help boost performance.

  • A sport for letting out steam
  • Caution - risk of injury
  • The right gear for basketball
  • Higher performance with compression

The Canadian doctor and teacher James Naismith invented the game of basketball for his students around 125 years ago. He wanted to offer them an indoor sport, with which they could let off steam during the winter. To do this, he hung baskets up in the gym and laid down 13 basic rules (source: Wikipedia). Today sports scientists are unanimous: basketball promotes quick reactions, a feeling for the ball, orientation, concentration and dexterity. The many sprints improve endurance and coordination. Throwing trains the muscles of the arms, shoulders, legs and bottom.

As a ball game, basketball provides plenty of action. As with most sports, it also involves a certain risk of injury. Sprained finger joints and wrists are common with basketball. Furthermore, due to the height of the jumps up to the basket, a player can easily twist his/her ankle and injure an ankle joint or the ligaments. The knee is also at risk.

It is vital to warm up properly before the game to prevent injuries. The right footwear can also protect you. Good basketball shoes reach up to just above the ankle. Professionals often wear additional supports such as medi’s Levamed active with strap. These stabilize the ankle joint and protect the ankles. They also improve proprioception. This is how the body senses its position and movements in space. The compression mobilizes more receptors in our skin. This can achieve improved muscular control and stabilization of the joints.

There is probably no other ball sport in which styling is as important as basketball itself. The standard apparel includes wide shorts, sleeveless jerseys and professional footwear – preferably in bright colors. Many professionals, such as the players in the German league team medi bayreuth, also swear by the effect of the CEP® compression sportsocks. The CEP team sports socks look stylish and have been developed especially for ball and team sports. The principle of action is very simple: a defined compression pressure accelerates the blood circulation, which can lead to more energy, endurance and higher performance. The socks also stabilize muscles and joints which, together with the improved circulation, prevents injuries. The negative effects of stop-and-go movements are considerably weakened and the completely padded foot also prevents blisters. Basketball players, who use medi compression technology, but prefer to wear their familiar socks, reach for the CEP Calf Sleeves. These calf sleeves have a similar effect to the team sports socks, but can be combined with conventional sport socks. With these, both professional and amateur players are best equipped for the next game.

Hiking: Discover new trails

Whether alone or in a group – hiking can be the perfect opportunity to enjoy the beautiful countryside air. If the right destination is chosen to match your ability and equipment, then the hike will be a beautiful experience.

  • The gentle road to finess
  • The right hiking gear
  • Don't misjudge the mountain!
  • Safety -
  • Health hints - treating injuries incurred while hiking

Researchers are agreed; regular long walks in the great outdoors are ideal for modern diseases. Hiking makes our cardiovascular systems more resilient and stabilizes our back muscles. Furthermore, repeated gentle exercise strengthens the bony architecture of our bones and protects against osteoporosis. And don’t forget, hiking keeps you fit and toned. The energy consumed by walking a mile is similar to that used to run a mile. It just takes a little longer.

Since the weather in the mountains can turn nasty very quickly, many hiking clubs recommend wearing layers of protective clothing against the cold and bad weather: wear light tops, a fleece and a weatherproof jacket. Make sure you have functional clothing; a hat, gloves and socks with a reinforced sole. Sturdy outdoor shoes are generally good enough for the average hiking trail, but a more demanding mountain hike over rocks requires strong mountain boots with a good gripping sole and watertight upper material. And besides a drink, it is also recommended that you may need the following items in your backpack: maps, sun block, first-aid kit, a blanket, a mobile telephone and a knife.

Mountain terrain can be treacherous. It’s not the more extreme forms of activities, such as mountaineering and skiing, that are particularly likely to cause accidents, it’s hiking too. A study by the German Alpine Club showed that 32% of all accidents reported on mountains were sustained during what was supposed to be a relaxing walk.

Hiking clubs recommend you observe the following points to minimize the risk of an accident when hiking:

  • Only set off if you are healthy and fit, take suitable gear with you.
  • Pack sufficient food and drink, and don’t forget your map.
  • Plan your tour meticulously and according to your physical fitness.
  • Tell your family and friends where you plan to go.
  • It is advisable to consult a sports doctor before going on your first tour.

Sprains are among the most common walking injuries. If you’ve twisted your ankle, you should initially elevate the leg and cool the sprained ankle. If you cannot walk any further, you must alert the mountain rescue service. Sprains are usually uncomplicated.

Your doctor can recommend a medical device for you such as the medi supports Levamed or Levamed active. These combine compression with a massaging effect that promotes the healing process.

In some rare cases, ligament injuries and swelling caused by a sprain can lead to chronic instability of the joint. This means that the joint is too lax and you could twist and sprain the ankle again. Special ankle supports have a strap system that can provide additional stabilization of the ankle joint to protect it against repeated twisting injuries.

Running boosts your mood

Hardly any other sport is as uncomplicated and effective as running: it doesn’t cost much, is very easy and you can run just about anywhere. Running can be taken up at any age, either alone or in a group. In addition, it is an effective form of training for the. Running for just half an hour four times a week is enough to achieve an above-average fitness level in a very short time. Furthermore, jogging melts away subcutaneous fat and ensures a good mood, self-confidence and stress reduction.

Feel like running? If you are over 35 or have taken a long break from jogging, you should first have a check-up with a doctor. And even when he/she gives you the OK: Start slowly. At first, it is best to alternate between jogging and walking.

  • The perfect equipment
  • The right pace
  • It's the dose that counts!
  • Breathing to prevent a stitch
  • How to prevent typical runner's problems

The perfect running outfit is based on the onion principle: Wear several thin layers of clothing, take off a layer when you need to and tie it around your waist. When buying the shoes, you should get advice from an expert in a specialty sports shop. The correct running shoe for you depends on your weight, height, your individual running style and your preferred running surface. Your foot type is another decisive factor in the choice of running shoe.

Jogging correctly really means trotting along at a comfortable pace. After all, you’re not trying to break a record, but rather do something for your well-being and your health. This works much better at a comfortable pace. A heart scan or performance diagnostics can determine your individual training pulse – gyms can provide this service. You can also use the rule of thumb “180 minus your age”. For example, the pulse of a 40-year-old should therefore be approximately 140 beats per minute during training. If you train without a heart rate monitor, you should always be able to hold a conversation with ease while jogging.

You think that the more you jog, the fitter you’ll be? Unfortunately, that’s only true up to a point. Training too often makes you tired. Your performance level falls rapidly, putting you at risk of overloading your musculoskeletal system. From one week to the next, you should try not to increase your workload by more than ten percent. It is particularly important to give your body sufficient time to regenerate. If your nose is running and your limbs are aching – it’s better to miss a few training sessions.

Every runner has experienced a troublesome stitch at some time. This sharp pain under the costal arch always occurs after the blood supply to the diaphragm has become inadequate due to the physical exertion. Weak abdominal muscles or a full stomach can exacerbate it. But there is a proven antidote: Stand still and breathe into your abdomen. Press your hand on the painful spot and let go as you breathe out. Continue running slowly. Breathe out strongly and deliberately as the leg on the non-painful side makes contact with the ground.

When running, enormous forces are at work on the tendons, ligamentsjoints and bones. If there is additional stress due to incorrect footwear, insufficient stretching, over-exertion or injury to the stressed body regions, a weak spot can develop. For many runners, this is usually the Achilles tendon or the knee.

As knee injuries are a common injury among runners, it has even been given its own name: runner’s knee. In an acute case, you should first of all rest and cool the painful knee. Many runners find that wearing a medical support such as the Genumedi helps to make the knee feel more comfortable. It stabilizes the joint and has a positive effect on perfusion and swelling. In order to prevent future knee problems, it is advisable to increase the amount of training on a gradual basis and to avoid hilly areas. In addition: Strengthen and stretch your thigh muscles! Anti-inflammatory medicines also help to reduce the pain.

Another typical runner’s injury is achillodynia, a pain syndrome affecting the Achilles tendon. To allow rapid healing of the strong, long tendon between the calf muscles and the heel bone, it is extremely important that it is protected and relaxed. The elastic Achilles tendon support Achimed from medi aids this process. Two separate heel wedges correct the foot position and take the weight off the Achilles tendon. The support is so soft in the tensioned area that it is still comfortable to wear even when performing activities while seated. In addition, the supporting fabric and the silicone pad massage the affected area and reduce swelling. The Clima Comfort knitted fabric ensures that perspiration is immediately wicked away to the outside of the fabric.

In principle, you can easily avoid problems with your Achilles tendon by ensuring that you wear good shoes. Always warm up thoroughly before running and perform gentle stretching exercises. Make sure that you have a good rollover on your foot and avoid any abrupt stress such as jumping.

Strength training

Playing and romping around with your grandchildren and mastering your everyday life – carrying shopping bags, performing minor repairs at home, going on excursions – all these require fitness, physical control and a good sense of balance. Many gyms offer special courses or training programs for the 60+ age group – go and get some advice.

Strength training helps you to strengthen your muscles, so that they can better support the bone structure and relieve the load on your joints. For this, it is sufficient if you take about 15 minutes twice a week to train the six main muscle groups of the abdomen, back, front and back of the thighs, arms and shoulders by simply implementing your own body weight as training device, for example, by doing knee-bends and press-ups. You can also fill up normal plastic bottles with water or sand and use them as dumbbells. 

Aqua-jogging

Exercises in water are particularly recommended for patients with osteoarthritis because the buoyancy of the water considerably reduces stresses on the joint. A higher water temperature also has a positive effect. If you wear a buoyancy jacket, aqua-jogging is also a possible physical exercise for patients with osteoarthritis. The buoyancy of the water completely relieves all weight on the joints and muscles. Aqua-jogging also has positive effects on the cardiovascular system and our metabolism.

Swimming

Like aqua-jogging, swimming is very suitable for patients with osteoarthritis due to the buoyancy of the water. The crawl is the most recommended swimming style for patients with osteoarthritis of the knee. The movement of the leg muscles during the crawl is more suitable for building up muscles than with the breast stroke due to the scissor movement. A higher water temperature is also recommended for swimming.

Power walking

Power walking is the alternative to jogging for people with osteoarthritis of the knee, because the stresses on the joints are lower (jogging: 2.5 to 3 times body weight, power walking 1.0 to 1.5 times body weight). It is important to wear shoes that offer enough support and have above-average damping properties. Forest floors, farm tracks or sandy pathways are more suitable than asphalt surfaces.

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