Safely Returning to Exercise After Recovering from COVID-19

The Importance of Easing Back Into Exercise After COVID-19

Getting regular physical activity is vital for maintaining good health and preventing disease. However, if you've recently recovered from COVID-19, it's crucial to take a slow and steady approach when returning to your normal exercise routine. Rushing back too soon after illness can set you up for injury, prolonged fatigue, and other setbacks.

When recovering from any illness, doctors recommend waiting until all symptoms have fully resolved before resuming exercise. With COVID-19, this waiting period is especially important, as the virus can damage the lungs, heart and other organs that need time to heal. Trying to exercise too soon may cause complications or a relapse of symptoms.

Allow Time for Recovery Based on Severity of Illness

How long you need to rest and recover before starting light activity depends on the severity of your COVID-19 illness.

• If you had mild symptoms, wait at least 7 days after your symptoms have resolved to begin exercising again.
• With moderate illness, wait 10 to 14 days after symptoms resolve.
• If you had pneumonia, respiratory problems or other severe symptoms, wait at least 4 to 6 weeks before attempting exercise again.

It's best to follow your doctor's specific advice on when to resume physical activity. They can evaluate any damage to your heart, lungs or other organs to guide the safest timeline. Rushing your return to exercise risks aggravating any lingering inflammation or dysfunction.

Start Back Slowly and Build Up Gradually

When you get the green light to start being active again, take it very slow. Your body needs time to rebuild muscle strength, fitness and endurance. You'll also want to monitor for any return of COVID-19 symptoms, and promptly stop if you don't feel up to it.

Start with gentle activities like walking or cycling for just 5-10 minutes at a time. Try this for several days before gradually increasing your duration and intensity. Pay attention to your breathing and heart rate, making sure they don't get overly strained. Build up to your previous duration and intensity over several weeks.

Low-Impact Cardio and Light Strength Training

For at least the first 2 weeks, focus on low-impact cardio exercise like walking, swimming or cycling. Avoid high-intensity activities like running that could stress your lungs. Additionally, opt for lighter strength training over heavy weight lifting that could spike blood pressure.

As you continue to progress, slowly incorporate short high-intensity interval training (HIIT) into your routine. But always make sure to follow intense bursts with longer recovery periods. Listen to your body and rest when needed.

Yoga, Pilates and Other Gentler Workouts

Complement your cardio and strength training with gentle, meditative workouts. Yoga, Pilates, tai chi and stretching focus on full body movement and alignment. They help build back mobility, coordination, flexibility and mind-body awareness.

Work closely with instructors trained in exercising after illness. Avoid pushing too far into uncomfortable positions. The purpose is to aid recovery, not cause strain.

Precautions to Take When Returning to Exercise Post-COVID

As eager as you may be to get back in shape after recovering from COVID-19, it's crucial to take precautions. Pushing yourself too hard can greatly set back your progress. Follow these tips for staying safe:

Get Medical Clearance First

Talk to your doctor before resuming any exercise after COVID-19. Ask if they recommend any tests to evaluate your lung function or oxygen levels. They can tailor advice based on the severity of your illness and any damage incurred.

Certain individuals should take extra precautions, like those who:

• Were hospitalized
• Had respiratory problems or pneumonia
• Have underlying heart or lung conditions
• Are elderly

Your doctor can help design a gradual return to exercise plan that is appropriate for your unique situation.

Exercise Indoors and Avoid Pollution

When first getting back into working out, opt to exercise indoors rather than outdoors. Outdoor air pollution and allergens can further irritate lungs damaged by COVID-19.

Treadmills, stationary bikes, yoga and strength training at home allow you to control the environment. Being outdoors can wait until your lungs have more fully recovered.

Use an Oximeter to Monitor Oxygen Levels

Purchase a portable pulse oximeter to monitor your blood oxygen saturation levels (SpO2) when exercising. This simple device clips onto your finger. Normal SpO2 is between 95-100%.

If you notice your levels dipping below 90% during exercise, immediately stop and rest. Persistently low oxygen indicates your lungs need more time to heal before intensifying activity.

Stay Hydrated and Listen to Your Body

Drink plenty of fluids before, during and after workouts to stay hydrated. Dehydration can affect your breathing and heart function.

Carefully listen to signals from your body. Stop if you feel dizzy, weak, have trouble breathing, or your heart is racing. These are signs you may be overexerting yourself.

As you continue to progress, you’ll find a rhythm and pace of exercise that works for your body’s abilities.

Developing an Ongoing Exercise Routine After COVID-19

Remaining regularly physically active is important for everyone, but especially after recovering from COVID-19. Exercise helps rebuild lung capacity, heart health, muscle mass and physical functioning. Working with your doctor, aim to develop a balanced long-term fitness routine.

Aerobic, Strength Training and Flexibility Exercises

For overall health, strive to incorporate all types of beneficial exercise:

• Aerobic - Gets your heart pumping and improves cardiovascular endurance. Aim for 150 minutes per week of moderate intensity activity like brisk walking.
• Strength training - Helps maintain and build muscle mass. Do 2 sessions per week working all major muscle groups.
• Flexibility - Stretches and balances the body to improve mobility and prevent injury. Try yoga, Pilates or light daily stretching.

Pay Attention to Breathing Techniques

Proper breathing technique ensures you get enough oxygen while exercising. Inhale through your nose, drawing air deep into your belly. Exhale strongly out through your mouth.

If you find yourself getting out of breath, slow down and focus on deeper, controlled breaths. Coughing or wheezing are signs to stop and rest.

Allow Plenty of Rest and Recovery

Rest days are just as important as workout days when recovering from illness. Schedule at least 1 or 2 rest days per week where you take a break from exercise.

Listen to signals your body needs more recovery, like lingering soreness or fatigue. Adjust your program accordingly to prevent burnout.

With consistency, you can rebuild a strong exercise routine that leaves you feeling energized. But be patient with the process after COVID-19.

The Benefits of Regular Exercise After COVID-19

Returning to consistent exercise after recovering from COVID-19 provides many physical and mental health benefits:

Improves Lung Function

Gentle, gradual cardio exercise retrains your lungs to take in oxygen and circulate it throughout your tissues. Regular activity clears mucus buildup and strengthens breathing muscles.

Boosts Heart Health

Being active makes your heart pump more efficiently and builds resilience. It also improves circulation, lowers blood pressure and stabilizes heart rhythms.

Reduces Fatigue and Brain Fog

Lingering COVID-19 fatigue and mental cloudiness ("brain fog") can be debilitating. Regular exercise provides energy, improves blood flow to the brain, and stimulates the release of hormones that brighten your mood.

Eases Anxiety and Depression

Physical activity naturally reduces stress, anxiety and depression - common aftereffects of COVID-19. It also boosts your sense of empowerment and control over your health.

Aids Healthy Weight Loss

COVID-19 recovery can be accompanied by undesired muscle loss and weight gain. Exercise helps prevent excess weight gain while rebuilding lean muscle mass.

In summary, easing back into regular exercise after COVID-19 is crucial. A gradual return to activity minimizes the risk of complications while optimizing your ability to fully recover. Be patient, listen to medical advice, and allow your body proper time to heal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.