Knowledge Blog > Sports & Performance
Here's what you should keep in mind when exercising this fall
Table of Contents
- New sports incentives in the fall - why now?
- What to look out for in fall - 5 tips for a sporty autumn
- Tip 1: Stretching & warming up is a must to prevent injuries
- Tip 2: Watch out for signs of a cold & strengthen your immune system
- Tip 3: Choose suitable clothing
- Tip 4: Find a training partner
- Tipp 5: Atme richtig
- So unterstützt du dein Gesundheit im Herbst
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Introduction
Here's what you should keep in mind when exercising this fall - 5 tips for an active fall season
New sports incentives in autumn - why now?
It gets cooler in the fall, whether that's good or bad is up to you. Although sunbathing by the lake is no longer the order of the day, the cooler temperatures are also more pleasant when it comes to doing sports outside. For example, when jogging, cycling or hiking, it's much more pleasant if you're not sweaty after just two minutes of exercise.
Autumn also offers you a whole new range of sporting opportunities. Early autumn is the perfect time for some water sports such as sailing, windsurfing, kayaking or rafting. In addition, horseback riding is also more enjoyable again when the flies retreat. Climbing is also ideal in most areas, especially in early fall. And if it should be a little more classic: Jogging, biking and hiking always goes!
While the options seem plentiful, there are a few things you should keep in mind, as this time of year can also be stressful on your body. Not only because of the increased likelihood of injury, but also because fall heralds the start of cold season and as temperatures drop, so does motivation.
So what can you do to stay fit and healthy in the fall and not lose motivation? Here are 5 tips to help you on your way!
Here's what you should look out for in autumn - 5 tips for a sporty autumn
Tip 1: Stretching & warming up is a must to prevent injuries
With the cold, the muscles also freeze and become stiff. Therefore, make sure that you stretch before exercise and, for example, warm up for a few minutes before jogging or similar.
Also, when jogging, for example, it is important not to stand still for too long. If you are at a traffic light, run a little on the spot to keep the muscles warm.
You should also not omit stretching after sports. Tendons and ligaments are sometimes more susceptible than usual in autumn and winter. In other words, they are put under greater strain by wet and icy conditions. Therefore, pay special attention to the health of your musculoskeletal system.
In a nutshell: stretching, running in and running out take on a whole new meaning in the fall and winter.
Tip 2: Watch out for signs of a cold & strengthen your immune system
The cold season is back and with it the waves of colds and flu. Although exercise strengthens the immune system in the long term, it is initially weakened after sporting activity. Here, your body has to regenerate and expend a lot of its energy to do so. Pathogens therefore have an easy time of it here.
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Tip 3: Choose suitable clothing
It's better to be a little too thin than too fat. Why do you ask yourself?
You may feel a little chilly at the beginning of the workout. However, your body warms up quickly. What may have been just right for you at the beginning quickly becomes too much clothing. Additionally, use the layering principle so that you can adapt your clothing to the conditions. Breathable clothing is also a must.
After training, you should change clothes as soon as possible, because sweating causes your body to cool down again and you may feel hypothermic. The sweat on your clothes also accelerates this process.
So we advise you to go inside as soon as possible after your workout and do your stretching exercises there as well. It's also much easier to chat with a training partner indoors. After all, who doesn't like to exercise in pairs or groups?
Tip 4: Find a training partner
Why should I look for a buddy right now?
In the fall and winter, it gets darker, motivation wanes, and the couch always seems cozier. A training partner helps you stay on the ball and maintain or develop your sporting routine.
Do you know someone who practices or wants to practice the same sport and could also use an extra dose of motivation? Why not set something up together?
Tip 5: Breathe properly
Breathing is always important, but especially in autumn and winter, proper breathing is crucial for the health of your respiratory system. In cold weather, you should breathe through your nose so that the air is warmed and moistened. In addition, dust and dirt particles are filtered out.
So: to protect your throat mucosa and avoid a sore throat, you should inhale through your nose.
