These tips are designed to help people recovering after a typical case of Covid-19. It is important to note that people who suffer from long COVID or Post-Acute Sequelae of SARS-CoV-2 require medical clearance before engaging in any exercise program. Not all exercises are recommended for people dealing with long COVID.
COVID-19 infection can leave you in poor physical and mental condition. Shortness of breath and easy fatiguability can linger for a few months following COVID-19 infection, which requires attention and rehabilitation to get you back on your feet.
Physical activity and exercise are the keys to restoring your fitness level. In addition, exercise positively impacts your physical, mental, social and emotional well-being. It is vital for patients who have recovered from COVID-19 to initiate gradual physical activity to help them recover.
Benefits of exercise and physical activity
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Improves your muscle strength
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Improves your endurance
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Improves breathing capacity
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Promote cardiovascular health
Top 3 Tips to Returning to Exercise Post Covid-19
According to a study published by BMJ, it is essential to initiate exercise again after seven days of being free from COVID-19 symptoms.[1] It is also recommended to begin light activities with minimal exertion for two weeks.
It is essential to listen to your body and beware of your current limitations. Guidance from a physiotherapist is beneficial to ensure a safe and effective progression of your exercises while you recover.
1. Move
Fighting COVID is not an easy task and requires your body enough rest to recover. Take things slowly and gradually increase your physical activity. The human body is designed to move and stay upright. Staying in bed for an excessive amount of time can result in deconditioning and further deterioration of your health.
Start with mild activities such as sitting and getting up in your bed a few times throughout the day. Then, do simple stretching exercises while practising deep breathing exercises. These simple activities are an excellent foundation for building strength and endurance.
2. Walk
After getting used to upright posture:
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Try taking a brief walk in the morning to keep your body moving.
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Start with 5 to 10 minutes of walking around your house.
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Do this several times throughout the day, and remember to rest and drink plenty of water.
During the early stage of recovery, you should keep your walking intensity to very light or light. You should be able to easily talk and have a simple conversation while walking. If you are starting to gasp for breath, you take a few minutes to rest and lessen the intensity of your activity.
Gradually increase the intensity and frequency of your walks to provide enough challenge for your body to adapt and become stronger. This will prepare you for more challenging activities.
3. Engage in other activities
If walking becomes easy, you may engage in other physical activities such as swimming, biking and jogging. However, always remember to start at a slow pace to gauge your capacity and ensure your safety.
Aim for moderate-intensity activities, so you can further challenge yourself. Moderate intensity means you may exert effort and feel the exercise is somewhat strenuous but not too hard. As a result, you should experience faster and deeper breathing but not gasping for breath.
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Start with 10 minutes of slow pace activity.
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Increase your pace for 1 minute, then return to your previous or slower pace for another 5 minutes.
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If you can tolerate these intervals for at least 30 minutes, you can progress your exercise.
A physiotherapist can provide you with exercise guidance to ensure a safe and effective return to physical activities following COVID-19 infection. Book a visit to a physiotherapist today and start a better road to your recovery.
