Sport from 50 plus - isn't it just too late at some point?

"No, it's never too late. Exercise always leaves a positive mark. Even if you haven't done anything for a long time, your body forgives a lot if you are good to it again. However, there is one thing it finds difficult to forgive: smoking. But you can also stop smoking at any time,
benefits the body in any case."

But the inner bastard is often quite strong ...

"Yes, that's true in most cases. My personal tip: don't think about it for too long, don't plan too much. Just get started!"

How many times a week should you exercise?

"In my experience, three to four short training sessions a week are much more effective than one long session. It's always better not to take on too much - you don't have to join a gym or sports club straight away. If you take on too much, it usually won't work. In fact, a walk around the block is enough to start with. It is also very important that the exercise is fun. If you have to torture yourself, then the project is almost certainly doomed to failure."

Is it really possible to be as fit or even fitter at 50 than at 30?

"Yes, of course! Sport reduces stress and makes you feel good. Feeling good is one of the most important keywords. 50-year-olds are usually better at this than 30-year-olds. And those who feel good are fit for the many challenges of everyday life, both at work and at home. The ticking of the body clock, the biological age, can be slowed down. Many 30-year-olds force themselves to do sport - without enjoying it, or they don't do any because they don't have the time."

So is it true that you are as old as you feel?

"That's actually true, even if it's a truism. People who don't exercise age faster. They don't really feel well and they often look older than they actually are. Age is also a question of inner attitude. I think that everyone determines their own physical age."

How can you incorporate sport into your everyday life from 50 plus?

"Take a break for half an hour or an hour at lunchtime, don't go straight home after work, to the pub or restaurant in the evening, but go swimming, running or to the sauna. Enjoy these breaks because they are also good for the mind. Put your cell phone away and tell yourself: "This time is just for me."

How long would you recommend exercising for?

"20 to 30 minutes is often enough. The decisive factor is the regularity of the exercise, not the intensity. Very important: sport is fun, but it is also exhausting after the initial enthusiasm, you have to overcome yourself. Many people lose interest and ask themselves: Why? The answer is simple: because sport prolongs life and is so good for you."

Fit at 50: how the body changes

High time to do something! Exercise helps to slow down the body's ageing process and stay healthy later in life. From a medical point of view, the ageing process begins around the age of 35 - earlier for some, later for others.

Bones: More bone substance is now being broken down than built up, which is why the risk of osteoporosis increases.
Joints: The proportion of water decreases. However, as water is also stored in the cartilage tissue of the joints, it shrinks over time - the joints lose their mobility.
Muscles: The body fat content increases, while muscle mass and strength decrease. If you keep fit, you can maintain or even increase your muscle strength in the long term.
Cardiovascular system: The heart muscle becomes weaker and can no longer perform as well in old age.
Connective tissue: It loses elasticity, as do the blood vessels. Blood flow may be impaired.
Immune system: It no longer produces as many antibodies and defense cells. People often fall ill more quickly and illnesses become more severe and complicated.

Get off the sofa: what types of sport are there?

Proven for decades:

Walking: Great for beginners who haven't done anything for a long time and need to build up their fitness and muscles again.
Swimming: It uses all the muscles in the body and strengthens them, is easy on the joints and trains endurance.
Cycling: It strengthens the heart and circulation and is also easy on the joints. Cycling for 30 minutes a day is ideal.

Trendy and brand new:

Rope skipping: Rope skipping 2.0 is good for your fitness, joints and muscles. Experts recommend about five to ten minutes at the beginning.
Tabata: This sport from Japan involves four minutes of intensive strength training.
EMS: During the exercises, the muscles are subjected to electrical stimulation. 20 minutes 1 to 2 times a week is enough.