The weather is such a thing. Climate change can also be experienced in temperate latitudes because meteorological habits are becoming increasingly less reliable. Despite a midsummer start to September, the first leaves will fall from the trees in the coming weeks, it will generally get colder and it will get dark noticeably earlier, but that is something we can also expect in 2023.
As temperatures rise, the motivation to do sport almost inevitably decreases for many people. Instead of making good resolutions at the beginning of the year or on the first warm days in spring, now is actually the best time to do sport or start doing it again. Best even outside. That’s what Hans-Georg Predel, head of the Institute for Circulatory Research and Sports Medicine at the German Sport University Cologne, says. He recommends: “Endurance sport in all variations. With a special emphasis on practicing outdoor sports.”
Thanks to climate change, many sports that doctors advise against in midsummer are now more possible again – and that continues well into autumn. In the darker seasons it is also important to make optimal use of the few hours of daylight. “There are many studies that show how positive outdoor sports under the influence of light have on the psyche. And by that I don’t mean the neon lights in the gym, but actually outside,” emphasizes Predel. “In addition, there is less allergen and ozone pollution than in spring and summer.”
However, the reality of life in the autumn and winter months means for many people that they leave the house in the dark and come back in the dark. The sports scientist therefore advises people with traditional office working hours to specifically use their lunch break to get at least 20 to 30 minutes of moderate exercise, “this also works with office or factory clothing”. And it also trains the immune system, especially in cooler temperatures.
However, amateur athletes and professionals alike have to take some special features into account. Clothing should be adapted to the temperatures; the onion look with several layers of clothing on top of each other is considered timeless for anyone who wants to be active outside and stay warm. Also important: use breathable, ideally special sports clothing. If possible, runners in particular should wear shoes with a higher profile to minimize the risk of injury. Highly visible sports clothing such as neon or reflectors on clothing can be very important, especially in poor lighting conditions. Predel also recommends using a headlamp when jogging in the evening. “Anyone who goes running early in the morning or evening has to identify themselves,” emphasizes Stephan Geisler, Professor of Fitness and Health at the IST University of Düsseldorf. In any case, joggers in particular are at increased risk of injury in autumn. “You can slip if, for example, the forest floor is covered with leaves, but you can’t see holes or stones either. There is an increased incidence of twisting or sprains, which are typical runner injuries,” warns Geisler.
After exercise: quickly get back into the warm. Predel refers to the open window effect: After intensive stress, the immune system is briefly weakened and the body is therefore particularly susceptible to infections. “So don’t stand around outside after exercise and have a chat, as people in the Rhineland like to do, but rather postpone it until later or inside,” says the scientist. In order to prevent muscle injuries, special attention should be paid to warming up before sporting activities, especially on cold days. “I would generally always recommend that. It’s less about stretching and more about really warming up the muscles.”
Regardless of what time of year it is, there is no sports scientist who advises against remaining physically active indoors in addition to outdoor sessions. Strength training is an ideal complement to endurance sports in the fresh air; swimming can also easily be moved from outside to inside. It may also be possible to incorporate completely new content into the training plan. Geisler regularly conducted training camps for amateur athletes in Spain. Originally in April. “At some point we decided to do it in October too. We structured it a little differently, with elements like yoga and meditation. I know that many people took this with them as a kind of fitness for the months in which many people tend to go into sporting hibernation.”
One thing is clear: whether indoors or outdoors, cycling, swimming, Nordic walking or hiking: the right time to get active is always right now. Not even though, but precisely because autumn begins.
2023-09-23 21:22:00
#outdoor #sports #autumn
