According to Winston Churchill, "no sports" was the secret recipe for his long life despite his intensive cigar and whiskey consumption. Others claim that an hour of jogging extends life by seven hours. So who is right? Can I run my way to immortality? Or is the saying "sport is murder" true after all? Let's get to the bottom of this question:
In short: Of course, sport is healthier than the next series marathon on the couch. However, it's not about being like a top athlete; everyone should exercise within their own capabilities.
Cardio (endurance training) and strength training: According to the World Health Organization (WHO), everyone should do these regularly to maintain or regain their health in the long term. The WHO defines "regularly" as approximately three hours of moderate endurance exercise per week for an adult. Strength training is also recommended on two days per week. These recommendations apply to people with a varied daily activity pattern. If prolonged sitting cannot be avoided, this must be compensated for with additional exercise. ( Source )
It is often a challenge to integrate training into everyday life. We lack the time and, to be honest, often the motivation. When we are on vacation, we are more likely to be able to overcome our laziness, which can serve as a "kick-off" for the time after the vacation. We have compiled a list of sports for which the Ammergau Alps Nature Park offers the perfect conditions. For each sport, we briefly summarize the health effects and give a suitable activity tip in the nature park.
jogging
The classic endurance training activity: running. Endurance exercise strengthens the heart muscle, enabling the heart to pump more blood with each beat. Combined with strengthening the respiratory muscles, this results in better oxygen supply to the cells. Consequently, resting heart rate and blood pressure decrease with regular training, reducing the risk of heart disease. The exertion also challenges the arteries, thus training and keeping them young. This slows down the natural process of hardening and stiffening of the arteries. Cardio training, therefore, keeps us young. ( Source )
Our tip for your jogging route: Run the route of the summer edition of the King Ludwig Run. It's available in 21 km, 10 km, and 6 km distances. If you happen to be in the Ammergau Alps Nature Park in September, participating in this special sporting event is a great option. You can find all the information about the run and the routes on the King Ludwig Run website.
A flat and extendable running route in beautiful nature is the circuit around Lake Soier. One lap is around 1,8 km long, to reach the marathon distance you only need to do 23 laps. Have fun!
Hiking and mountaineering
Hiking trains endurance and strengthens the leg muscles. This relieves the strain on the knee and hip joints and improves posture through strengthened postural muscles. When hiking on flat ground, the leg muscles are mainly stressed concentrically. This means that the muscle fibers contract during the stress, i.e. when pushing off from the ground.
Mountain hiking supplements this form of strain with eccentric strain. This occurs far less in everyday life and should therefore be trained in a more targeted manner. While the leg muscles are almost exclusively strained concentrically when walking uphill, the strain on the way back down into the valley is eccentric in nature. The muscle fibers are therefore lengthened or stretched. Many people are not used to these movements. They are advised not to underestimate the descent from the mountain and to get to know their personal limits with a shorter tour.
Another advantage of mountain hiking compared to hiking on flat terrain is the far more intensive training of coordination skills and balance. ( Source )
Hiking tips for the Ammergau Alps Nature Park:
The Ammergau Alps Meditation Trail offers many stages that are also suitable for day hikes or walks. Natural and cultural monuments set in a diverse landscape characterize this trail.
For those new to mountaineering, the Hörnle in Bad Kohlgrub and the Brunnenkopf are enticing options , both offering breathtaking panoramic views and, of course, a well-deserved summit break. If you're looking for a bit more elevation gain, the Laber is the perfect peak in the Ammergau Alps. On a clear day, you'll be rewarded with a view of the Zugspitze.
Nordic walking
Nordic walking is one of the gentle, joint-friendly endurance sports and is therefore ideal for many people, especially beginners. In addition to the already mentioned effects of endurance training, such as lowering blood pressure and improving lung function, this special form of hiking is characterized by the following: Nordic walking places a lot of strain on the upper body. Leg, buttock and back muscles are trained intensively. So Nordic walking not only gives you strength and endurance training outdoors, but also burns an above-average number of calories.
In the Ammergau Alps Nature Park, we have designated several perfect Nordic walking trails, such as the Rantscher-Weiher Trail in Bad Kohlgrub or the Haselbach Loop in Bad Bayersoien . Since the movement pattern in Nordic walking isn't entirely self-explanatory, and developing incorrect habits should be avoided, we recommend instruction and a guided hike with our certified Nordic walking guides. These hikes can be booked through our online shop . ( Source )
cycling
Anyone who has ever had a knee injury will know that the first sport prescribed in physiotherapy to rebuild lost muscles is cycling. There are good reasons for this: up to 80% of the body weight rests on the saddle, meaning the knee joints are subjected to far less strain than in other sports, but the leg muscles are still heavily used. But the upper arm and abdominal muscles also do not remain relaxed when cycling and get their workout.
The cyclical leg movement also ensures an optimal oxygen supply to the joint cartilage.
If you want to hop on your bike in the Ammergau Alps Nature Park, you're sure to find the right tour in our Komoot collection . ( Source )
Cross-country Skiing
Let's conclude this article with one of the healthiest and most holistic sports: cross-country skiing. Arms, shoulders, core, legs: there's hardly a muscle that remains unused during cross-country skiing. It's a full-body workout where calorie consumption at moderate intensity is higher than almost anywhere else. The intensity can be easily adjusted using the legs, arms, and pace, which is particularly beneficial for less experienced skiers. Furthermore, cross-country skiing involves minimal impact, meaning only minimal forces are exerted on the joints. ( Source )
The diverse network of cross-country ski trails in the Ammergau Alps Nature Park covers up to 180 km . The trails lead from Geizenmoos between Bad Bayersoien and Bad Kohlgrub, via the Buchwald circuit near Unternogg, to the route of Germany's largest cross-country ski race, the König Ludwig Lauf in Ettal and Oberammergau. There's guaranteed to be something for everyone.
Conclusion
Every sport has its own advantages. But we have completely left out one aspect: the fun of exercise. If you don't enjoy sport and find it pure torture, you will never stick to doing it regularly. And that is the only way it will bring lasting benefits. So the motto is: get out there and have fun. And if your inner demons try to hold you back again and make you think of Winston Churchill, consider the following: the authenticity of the "No Sports" statement is doubtful. It was probably wrongly attributed to him. On the contrary, he was a huge fan of swimming and horse riding, which he enjoyed even well into his 70s.
So no excuses: let’s go!