Berlin.
Exercise in everyday life is vital – it protects against illness and is a source of positive thinking. Even small steps are enough.
Finally move more, but this time really: With this popular intent one or the other starts the new year motivated. But what triggers regular movement actually with us in Body and head off? When will the first effects on well-being begin to appear and how do we stay on the ball after the first weeks of January?
“More movement is always important regardless of the date,” says Gerhard Huber. Huber is President of the German Association for Health Sports and Sports Therapy (DVGS) and Professor at the Institute for Sports and Sports Science at the University of Heidelberg. Only an “absolute minority” of the population exercise enough.
Huber finds it strange that many people apparently have to consciously undertake regular exercise, when that is exactly what “actually is in the manual of the human being”. According to Huber, movement is not a choice at all, but rather absolute must. The fact that many people are now reaching a proud old age is otherwise only possible thanks to modern medicine.
For success, however, it is crucial to include the loose intention in a resolution concrete planning pack, says Ralf Brand, Professor of Sports Psychology at the University of Potsdam: “For example: ‘I plan to go walking with my best friend on Mondays and Thursdays from the first week of the new year.'” Appointments with others would help many , while others tended to seek peace and solitude when they moved.
Good intentions: Exercise prevents diseases such as cancer and dementia
According to studies, the enormous advantages are numerous and varied, while the moderate ones are movement for body, mind and well-being. “Even the smallest step is worthwhile,” says Huber. His rule of thumb: “You live one minute longer for every step you take.” Think, are dependent on moving.”
According to recent findings, according to Huber, movement Substances are released in the muscles that are practically essential for life. These include the protein BDNF (brain-derived neurotrophic factor). The substance enables new synapses to form in the brain in the first place, basically fertilizer for the brain. “And you don’t get the best anti-inflammatories in that pharmacybut through physical activity,” says Huber.
movement According to global studies, it demonstrably improves cognitive performance in the brain, strengthens the immune system, prevents common diseases such as obesity, diabetes, cardiovascular diseases, cancer and age-related diseases such as dementia and reduces the risk of anxiety disorders and depression.
In addition, for people with predominantly sedentary activities without movement compensation, the risk of sleep disorders, mood swings and stress. “Movement is the Swiss army knife of medicine,” says Huber.
Movement: Positive effects are immediately noticeable
Which movement is healthy now? “It doesn’t necessarily have to be sport,” says Huber. Going to the gym once or twice a week alone is significantly less than regular, daily exercise: use the stairs instead of the elevator Going for a walk, cycling, a walk in the afternoon or in the evening, if necessary also with a walker.
The World Health Organization (WHO) recommends 150 minutes of exercise spread over at least five days a week. For children and young people it is 300 minutes. Without a previous illness, there is no need to consult a doctor for moderate exercise.
Best of all: the positive effects are noticeable immediately. “If you go for a walk, you feel better after 30 minutes,” says Huber. Studies have shown that those with the worst starting level benefited the fastest and most at first. Also the risk premature mortality decrease the fastest in previous exercise refusers. “It is best to choose an intensity at which you still feel good, then you will have the first effect immediately,” advises Ralf Brand.
How do you stay motivated after the initial euphoria? In Huber’s experience, those who know about the benefits of exercise and can incorporate the recommended dose into their daily routine work best. Are important according to studies little reminders, for example on the cell phone or in the calendar, explains Brand. “The best support could be the already packed sports bag that you put in the hallway.”
Small goals, high motivation: This is how you motivate yourself to exercise
Just as important: “It should be fun, otherwise you’ll stop soon,” says Christa Roth-Sackenheim, specialist in psychiatry and psychotherapy and chairwoman of the Professional Association of German Psychiatrists (BVDP). “With increasing Old the goals should include smaller steps. The smaller the goals, the more frequent a sense of achievement, the more motivation.”
More activity also pays off mentally: “Regular moderate exercise protects, strengthens and cares for it Brain, just as it nourishes the whole body. Synapses are ‘lubricated’, new ones form, you come to yourself and get off the hamster wheel of everyday life. Like a little meditation,” says the neurologist. This was shown by ancient methods such as yoga.
Last but not least, more exercise is often related to more positive thinking, say the experts. The feeling of being completely independent for yourself without doctors, therapists or medication more wellbeing caring allows many people to experience “self-efficacy,” says Huber. “A very important source for positive thinking.”
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