Ready to get back in action?
Whether you go back to your sport club or you want to start sporting after some time, you do not only have to be motivated, you also have to be sure that your body is physically ready. Pay attention to your health conditions, your diet, the quality of your sleep, do a medical follow-up and listen your body to adapt your physical activity to your own limits.
To help you, doctoranytime has asked advice from specialists so that you are sure to be in good hands !
A good diet for a good performance
We often let ourselves go : Ice cream, desserts, everything you can eat on the buffet.
It is now time to take action and lose the excess kilos.
Tips on what to eat before, during and after physical activity have been shared by Valentine Verdin.
Choose for carbohydrate-rich foods. For example, if you do sports at 4 pm, you need a light, low-fat meal around noon. If you play sports around 6pm, it is best to take a snack rich in carbohydrate and sugars such as a banana.
Stay hydrated throughout the effort. If you exercise for less than an hour, drink only water. If it lasts longer, take either sweet or salty water or choose for a bottle half with water, half with apple juice.
Think about re-stocking your sugar (by eating carbohydrates and proteins). You can also eat something more fatty with enough magnesium (for example: a hot chocolate to avoid cramps)
Furthermore, remember that a dietician can help you to adapt your alimentation according to your sports objectives
Better safe than sorry
There are two types of sport resumption, each with a few rules to respect :
1) Recovery after vacation: It must be progressive and without excess
2) Restart after an interruption or after an injury: it must be more specific and framed. In this case, it is recommended to consult a specialist before starting.
"The resumption of sport must be progressive and not too intensive from the start"
recalls Dr. Anthony Billiet.
Indeed, when you take up sport again, you have to be able to practice it over the long term. To help you resume sport, check these 7 fundamentals tips that must be respected by any athlete before, during and after the sport :
If you think you should consult a physiotherapist or an osteopath before resuming the sport, you can find the best practitioners in this field on doctoranytime. However, we recommend that you consult your general practitioner first.
When to consult a physio or an osteo in a preventive way?
-When you want to assess your abilities before the resumption of sport
- When you are preparing for a competition, to create a plan to be in top form for training and D-Day
When to consult a physiotherapist or an osteopath as part of a recovery process?
-When you are hurt somewhere
-When you feel an old injury is starting to hurt again
Are you sure you’re ready?
Be sure your body is in its top form!
Take the time to do a medical check-up before resuming sport. It is better to prevent than to cure!
For some sports, you will need a medical certificate to be given at the beginning of the sport season.
If you are between the ages of 40 and 50 and you haven’t exercised for a long time, it is better to check with your specialist first.
Sports and health
Playing sports can prevent many diseases, but can also improve your physical and mental health:
A physical activity helps to protect you against chronic diseases, reduce the risk of diabetes, some forms of cancer, cardiovascular diseases and the risk of hypertension.
Playing sports allows you to fall asleep more easily and sleep more deeply.
Physical exercise reduce the risk of obesity, strengthen your muscles and improve your endurance. It will also make your daily life easier!
During exercise, your body releases hormones, such as endorphins and dopamine that relax your muscles and give you a sense of wellness. Also, serotonin reduces anxiety and stress. Playing sports will make you happier and calmer.!
Doing physical exercise for half an hour a week will extend your life by 3 years and keep you in good health.
