Take the crisis sporty

Sport strengthens the immune system and thus also contributes to a milder course of COVID-19. Sports psychologists recommend that you now restructure your daily routine and incorporate more exercise into it. Read how it works at esanum.

Use more time for exercise now

Exercise strengthens the immune system and may also contribute to a milder course of COVID-19. Sports psychologists recommend that the current phase of deceleration be used to restructure the daily routine and to incorporate it into sport and exercise. Read how it works at esanum.

“If there is an infection, it is advantageous to be in the best possible health and fitness position,” said Prof. Dr. Dr. Claus Reinsberger, neurologist and head of the Sports Medicine Institute at the University of Paderborn. The doctor called on us all to act together: “Strengthening physical performance and the immune system is essential – in times of Corona even more than ever. Even so far, little or no active people should train now if they do not suffer from symptoms of illness. Sport not only maintains fitness, it also helps the body to deal with infections better by acting on the immune system. ” At the same time, Reinsberger made it clear: “The risk of infection as such is not reduced. The virus affects fit and less fit people alike – but the courses are probably different.”

Sport activates self-regulation of the immune system

According to Reinsberger, the self-regulation of the immune system is of central importance: “New pathogens provoke immune reactions, which primarily serve to fight the virus. Normally, the mechanisms of self-regulation ensure that this reaction does not overshoot. It does that is, the entire organism is overloaded. Studies have shown that increasing physical performance also optimizes the processes of self-regulation. The result: the body can react better to infections. ”

Sport therefore helps to sustainably strengthen the body’s defenses. The scientist advises u. a. on endurance activities such as jogging: “A moderate intensity is particularly recommended. This is probably the best way to activate the immune system. However, I do not recommend extreme loads.”

Medical research has also confirmed positive effects on the cardiovascular system and various organs, particularly the lungs, according to Reinsberger, who also refers to the positive effects of sport on the brain and psyche. In addition, the connection between physical fitness and the course of serious illnesses in medicine has increasingly come into focus.

Use short and long-term effects today

Sports psychologist Prof. Dr. In an interview, Anne-Marie Elbe from the University of Leipzig explained the dangers of the current situation and how to rediscover sport. She recommended that this phase of deceleration be used now to restructure the daily routine and integrate more movement into it. However, sport should not become a substitute drug, the expert warned.

These days one can hear again and again that our society is at risk of long-term damage due to lack of exercise in times of exit restrictions and home office. In fact, there is a risk that people will move less during a curfew or cut-off, as many everyday activities that involve movement, such as the way to work, are omitted and all sports are currently not taking place and sports facilities are closed.

However, according to Prof. Elbe, such a situation also opens up the opportunity to change existing behavior patterns, for example with regard to physical inactivity and lack of exercise, and to take more time for exercise.

It doesn’t have to be a balcony marathon

Many people report that they currently have more time, less stress and are sometimes even bored. You can use this phase of deceleration to restructure your daily routine and integrate more movement into it. There are now a variety of different sports courses online that you can take part in from the living room.

Why don’t you try something new that you didn’t know before, for example Zumba, Yoga or something similar. And, luckily, we can still leave our apartments for a walk, jogging or cycling. In Bavaria and also in Great Britain, people are now literally encouraged to exercise in the fresh air every day, which is extremely motivating for the human psyche, especially when the temperatures and sunshine are rising. However, please note the contact restrictions!

Are there any dangers from the perspective of sports psychology?

Above all, sporting activities should have a beneficial effect, create a balance and strengthen the immune system. However, it is not about discovering sport as a substitute drug, because in the worst case this can lead to a sport addiction.

Research shows what positive effects regular, non-excessive sports have on the mood. It distracts from negative thoughts, can strengthen self-esteem, reduce depressive moods and anxiety, increase concentration and have a positive effect on sleep. “If people use this time of curfew or contact lockout to gain such experiences with sporting activities, then instead of grabbing a beer, they could go for a walk around the lake or a nice bike ride. At the same time, they would also improve their health strengthen and increase their well-being, “said Prof. Elbe.

How to motivate your children and take them out into the fresh air

Many sports clubs, certainly in your immediate area, have recently started offering online training that can inspire all age groups. Children have a lot of fun when they can move with their parents. Children should primarily use playful forms, for example a game of driving, a scavenger hunt or an orienteering or adventure run.

And what about the teenagers? Here too, neither hops nor malt were lost during the Corona era, the sports psychologist said. Adolescents were often inspired by apps that, for example, count steps or measure distances and other health data. In addition, young people can organize and exchange sports activities in virtual groups.

So use the “free” time with the family whenever possible. With this in mind, “exercise free” and stay healthy. Simply share your experiences here on esanum.de and in this way motivate colleagues to move more in the crisis.

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