Due to the coronavirus pandemic, many people working from home, exercising has taken on a new meaning. Learn how to return to exercise after COVID!
If you’re one of the millions who have recovered from COVID-19, you might be wondering how to get back to your normal exercise routine without risking your health or hurting yourself. Exercise can help you regain your strength, endurance, mobility, and mental well-being after COVID-19. However, it’s essential to approach returning to exercise cautiously due to the potential challenges and risks involved. In this article, we’ll show you how to assess your readiness to exercise after COVID-19, how to start exercising safely and gradually, and what to do if you encounter any problems. By following these steps, you can return to exercise after COVID-19 with confidence and ease.
How to Assess Your Readiness to Exercise After COVID-19
Before you start exercising again after COVID-19, it’s important to consult your doctor to ensure it’s safe for you. Your doctor might perform various tests or evaluations such as blood tests, electrocardiogram (ECG), echocardiogram (ECHO), chest X-ray, pulmonary function test (PFT), or cardiopulmonary exercise test (CPET) to assess your heart and lung function and rule out any complications that may affect your exercise capacity and performance.
As a general rule of thumb:
- If you had no symptoms or mild symptoms that resolved within 10 days without hospitalization or oxygen therapy:
- You can resume light exercise (such as walking) after at least 10 days of isolation and no symptoms for at least 24 hours.
- You can resume moderate exercise (such as jogging) after at least 14 days of isolation and no symptoms for at least 24 hours.
- You can resume vigorous exercise (such as running) after at least 21 days of isolation and no symptoms for at least 24 hours.
- If you had moderate symptoms that required hospitalization or oxygen therapy:
- You should wait at least 4 weeks after discharge and clearance from your doctor before resuming any exercise.
- Start with light exercise and gradually increase the intensity and duration over several weeks or months, depending on your recovery and doctor’s advice.
- If you had severe or critical symptoms that required intensive care unit (ICU) admission or mechanical ventilation:
- You should wait at least 6 weeks after discharge and clearance from your doctor before resuming any exercise.
- Start with very light exercise (breathing exercises) and slowly progress to light exercises over several months, depending on your recovery and doctor’s advice.
How to Start Exercising Safely After COVID-19
It’s crucial to start exercising slowly and gradually after COVID-19 to avoid overloading your body or causing harm. Doing so can rebuild your strength, endurance, mobility, and mental well-being without exacerbating your condition or triggering new complications. Here are some guidelines for different types of exercise:
Aerobic Exercise
Aerobic exercise involves continuous movement that increases your heart rate and breathing. It can improve cardiovascular health, lung function, blood pressure, cholesterol levels, blood sugar control, weight management, mood, and cognition. Examples include walking, jogging, cycling, swimming, dancing, etc.
For beginners:
- Start with 10 to 15 minutes of low-intensity aerobic exercise 3 to 5 times a week.
- Increase the duration by 5 minutes every week until you reach 30 minutes.
- Then increase the intensity gradually by adding hills, speed variations, or intervals every week until you reach a moderate level.
- Avoid high-intensity aerobic exercise until you fully recover from COVID-19 and have clearance from your doctor.
For intermediate exercisers:
- Start with 20 to 30 minutes of moderate-intensity aerobic exercise 3 to 5 times a week.
- Increase the duration by 5 minutes every week until you reach 45 minutes.
- Then gradually increase the intensity by adding hills, speed variations, or intervals every week until you reach a vigorous level.
- Avoid high-intensity aerobic exercise until you fully recover from COVID-19 and have clearance from your doctor.
For advanced exercisers:
- Start with 30 to 45 minutes of vigorous-intensity aerobic exercise 3 to 5 times a week.
- Increase the duration by 5 minutes every week until you reach 60 minutes.
- Then increase the intensity by adding hills, speed variations, or intervals every week until you reach a maximum level.
- Avoid high-intensity aerobic exercise until you fully recover from COVID-19 and have clearance from your doctor.
Resistance Exercise
Resistance exercise involves using weights, bands, machines, or your own body weight to create resistance against your muscles. It can improve muscle strength, power, endurance, size, tone, posture, balance, bone density, metabolism, and injury prevention. Examples include squats, lunges, push-ups, pull-ups, rows, bicep curls, tricep extensions, etc.
For beginners:
- Start with one set of 8 to 12 repetitions of each major muscle group twice weekly.
- Use light weights or bands that allow you to complete the set with good form but some effort.
- Increase the number of sets by one every week until you reach three sets.
- Then increase the weight or band resistance by a small amount every week until you reach a moderate level.
- Avoid heavy weights or high-volume resistance exercise until you fully recover from COVID-19 and have clearance from your doctor.
For intermediate exercisers:
- Start with two sets of 8 to 12 repetitions of each major muscle group twice weekly.
- Use moderate weights or bands that allow you to complete the set with good form but some difficulty.
- Increase the number of sets by one every week until you reach four sets.
- Then increase the weight or band resistance by a small amount every week until you reach a challenging level.
- Avoid heavy weights or high-volume resistance exercises until you fully recover from COVID-19 and have clearance from your doctor.
Listen to your body, monitor your symptoms, and adjust your workouts accordingly. It’s important to seek guidance from a qualified fitness professional or physical therapist.
Conclusion
Returning to exercise after COVID-19 requires careful planning and consideration. By assessing your readiness, starting slowly, and gradually increasing the intensity and duration of your workouts, you can safely rebuild your strength, endurance, mobility, and mental well-being. Remember to consult with your doctor before resuming exercise after COVID-19 and follow their advice. With patience and persistence, you’ll be able to regain your fitness levels and enjoy the many benefits of regular physical activity once again.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before starting any exercise program after recovering from COVID-19.
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.
