How to integrate movement into everyday life - tips and tricks
Admittedly, a sofa like this is comfortable - but it really isn't healthy. Especially not in the long term, because from the age of 30 our physical performance gradually declines. In the worst case scenario, so-called sarcopenia can occur in old age: a loss of muscle mass that makes even everyday movements difficult. If you want to be able to tie your shoes and carry your shopping home without any problems when you're 80, it's best to start exercising today. Don't worry, no one has to make a daily pilgrimage to the gym, because there are many ways to get fitter.
Why is sport healthy at all?
Sport is a basic building block of healthy aging. There is a lot of evidence to suggest this, and even science agrees on this for once: exercise helps against all kinds of illnesses and disorders of well-being, including and especially as a preventative measure. But why is that, and in which areas can fitness have a positive influence?
- Stay strong: Regular exercise helps maintain and improve physical fitness. Muscle mass and bone density naturally decrease with age, which increases the risk of falls and fractures. And these are particularly dangerous for older people because they recover very poorly from bone fractures and suffer further deterioration from long hospital stays. Strength training and other physical activities can slow down these natural losses. Stronger muscles and bones help older people to remain independent and mobile for longer. And better coordination helps to reduce the frequency of falls and injuries.
- A healthy mind: Exercise has been proven to have positive effects on mental health. Exercise releases endorphins, which act as natural mood enhancers. This can help reduce stress, anxiety and depression. In addition, physical activity promotes brain function and can reduce the risk of cognitive impairment and dementia. Various studies have shown that people who exercise regularly have better memory performance and cognitive flexibility as they get older.
- Strengthen your heart: Cardiovascular disease is a leading cause of illness and death in the elderly. Endurance sports such as walking, running, swimming or cycling strengthen the heart and improve blood circulation. Regular exercise also lowers blood pressure, reduces the risk of heart attacks and strokes and improves overall cardiovascular health.
- Healthy weight: As we age, our metabolism slows down, which can lead to weight gain if we don't adjust our calorie intake accordingly. Regular exercise boosts our metabolism, which helps us maintain a healthy weight. This is not just about looks, but also about health, as being overweight is a risk factor for many diseases, including diabetes, heart disease and joint problems.
How do you get moving?
Maybe you've already found your favorite sport. If so, great! If you're not sure what you might like or need a little inspiration, we've put together some suggestions and hacks for you. Keep experimenting until you find a routine that suits you, because the best sport is the one you actually do.
Overcoming your inner demons
- Put your workout clothes next to your bed in the evening. As soon as the alarm goes off, put them on without thinking too much about it. You'll be surprised how much easier it is to start training once you're dressed in your workout clothes.
- “Habit stacking”: A little trick to establish new habits. You simply add your new habit to an existing routine. For example, you could do 10 push-ups after every time you brush your teeth.
Bring movement into everyday life
- Balance board : The board resembles a surfboard that you have to keep balanced on a roller. It's not easy, but it's a lot of fun and noticeably improves your balance. It's also suitable for short breaks during work.
- Desk treadmill: No time? No excuses: The special treadmill fits under the desk. So you can walk while you work, stimulate your blood circulation and get some exercise even on stressful days
- Calf push-ups: If you really don't have any time, you can do the "Soleus Push-ups" introduced by Andrew Hubermann while sitting down, which are supposed to stimulate the metabolism:
- Just walk: Yes, good old walking has been proven to be effective for decades. Between 8,000 and 10,000 steps a day are realistic and effective.
Involve the whole body
- Modern fusion sports train all important muscle groups in short sessions, promote coordination and get the heart working hard. Many trainers offer free videos online to try out. For example, exercise coach Kellen Milad has an extensive (strenuous!) program on YouTube. You don't need any equipment and only a little time.
- Yoga and Pilates are also types of exercise that strengthen and challenge the body in many different ways. Free videos are available, for example, on the large German-language platform YogaEasy on YouTube.
- If you want to combine an intensive full-body workout with action, parkour is the answer: This is a type of movement that originated in France, where you only use your own physical strength to get from point A to point B and overcome a variety of obstacles. There are now beginner courses in many cities.
Whether you work out in your home office, go to the gym, run through the woods or join a group: whatever is fun is allowed. Your future self will be very grateful for it. If you haven't done any sport for a long time or have pre-existing medical conditions, we recommend that you get a check-up at a sports medicine practice beforehand. This way you can be sure that your training is really good for you.