Sport for beginners

The most important thing when practicing a sport is the enjoyment you get out of it. Choose a sport that you like and that makes you feel good physically and mentally.

If you smoke or suffer from hypertension, excess weight or diabetes, talk to your physician before engaging in a regular sports activity. Also, if you have joint problems in the knees or feet, for example, consult a specialist in orthopedics or sports medicine. These professionals can help you set up a personalized training program and suggest sports suitable for your condition.

Start slowly. At first, practice your sport for a longer period and at a low intensity, rather than quickly and at high intensity. You should sweat moderately and be able to speak while practicing your sport.

You don’t have to do your sports workout every day. Daily activities adding up to 30 minutes a day can also make you healthier. You can split them up into 3 blocks of 10 minutes each (minimum) and use moderate effort: gardening, housework, washing the car, etc.

If your goal is to increase your endurance, you should train at least 3 times a week for a minimum of 20 to 60 minutes. Jogging, swimming, aerobics and cycling are all great workouts. If you also want to increase your muscular strength, you should do 20 minutes of muscle-building exercises 2 to 3 times a week.

If your motivation is low, don’t train alone! Make things more fun by exercising with another person or a group!

It’s important to vary your activities. If you jog the same route every day, you may lose your motivation. Vary the frequency, duration and intensity of your workouts (in that order) and try new sports.

Invest in good sports equipment. In addition to treating yourself, new high-performance materials will provide greater comfort when practicing your activities.

Make sure you are performing the movements correctly. Learn the right technique from an expert at the very beginning. This way, you can avoid injuries and long-term wear and tear on your body.

Give your body sufficient recovery time after physical exertion. Relax your tired muscles by taking a hot bath. Get plenty of sleep and treat yourself to a massage from time to time. Follow up an intense workout with more moderate activities.