Getting Back to Fitness After COVID-19

Hey there….

So given the current “climate”, I thought it might be useful to share a few tips with you.

These tips are designed to help someone get back to fitness after a typical case of COVID-19.

Worth mentioning that there is a small % of people who may have some problems that last longer with something known as “long COVID”. In that situation, it’s a good idea to have a chat with your doctor or health professional before returning to training or exercise.

What impact can a mild to a moderate bout of COVID-19 have on you?

It can leave you feeling weaker, with a loss of balance and coordination, a feeling of weakness, and sometimes problems with memory.

The great news is that physical activity, exercise, and a training program can help you recover.

The issue is that if you are suffering from the after-effects of Covid, exercise may be the last thing on your mind – But the reality is it is key to regaining your fitness.

Regular exercise benefits your physical & mental health. So it’s even more important for someone recovering from COVID-19 to get moving as soon as possible.

As you do you will see improvements in the following areas:

•  Strength.
• Endurance.
• Breathing capacity.

The recommended approach to getting back up to speed after Covid is this:

•  Aim to return to exercise after at least seven days free of COVID-19 symptoms.
• Begin with at least two weeks of minimal exertion.
• Listen to your body.(and your doctor or fitness professional)

Apart from the above, the 4 steps below can act as a guide for when you are returning to physical activity after a typical case of COVID-19.

1. Move, Even a Little, Often

Your body (& you) has been through a lot. Take things slowly. A trip from the bed or couch to the toilet might be as much as you can handle in the first few days. A flight of stairs may make you want to take a break every few steps. So with this in mind, get up and move as often as you can throughout the day. Even things like standing up and sitting down or regular stretching through the day is enough to get started.

2. Go for a Walk

Something as simple as making your way up and down the hallway might be enough. From there a 5 minute walk around the yard could work well. If you are used to being very active and exerting yourself more than this just be mindful of not over doing things as you build things up.

3. Increase Your Effort

Once you get over the regular walking hurdle it might be time to start doing some lower intensity steady state activities. Things like jogging, swimming or cycling for example. The best approach is to start slow but aim to go for a bit longer. Maybe 10 minutes without stopping. From there you can try to introduce some faster pace intervals. For example jog faster for a minute and then slower for a minute – do this for a total of 10 mins. The general approach here is to try and increase your effort & intensity gradually. Build this up to 30 minutes and you should be ready for the next step!

4. Improve Your Strength

The final piece of the puzzle will be improving your strength. You will have lost some strength and muscle due to a lack of physical activity so remember to take it easy. Start off with 1-2 lighter sessions in the gym per week before moving to 2-3 sessions. Once you have a bit of consistency with your training sessions you can then look to increase the effort & intensity of the sessions. As I mentioned before – if you are used to working harder or lifting heavier in the gym it’s important that you don’t overdo it starting out. Be patient and you will eventually get back to the level you are more used to.

The final piece of advice I’d give is that if you struggle with lingering side effects from COVID-19 and have some trouble doing even minor physical activity is this – don’t worry but for peace of mind maybe speak to your primary care provider. They can work with you on how to pace things correctly as you get back up to speed.

Anyway – I hope that helps you in some way!

Talk to you soon.

Brittany

Brittany

P.S. Want some official sources of info on recovering from Covid? Have a look at the links below:
CDC: https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/care-post-covid.html

Johns Hopkins:
Bouncing Back from Covid ebook and guide
https://www.hopkinsmedicine.org/physical_medicine_rehabilitation/coronavirus-rehabilitation/

https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/coronavirus-recovery-breathing-exercises

P.P.S. If you think this info will help someone else, share it with them!