by Clarissa Hartley

[A woman, wearied yet determined, laces up her sneakers, symbolizing her readiness to reengage with her fitness routine after recovering from a mild bout of Covid-19]

When lifelong fitness enthusiast Andrea Klein* felt the familiar signs of a mild case of Covid-19, she handled it like she would every other ailment – total rest until she felt better, followed by gentle physical activity. However, she found her return to her regular exercise to be a more strenuous process than expected, showing signs of fatigue after a mere two-mile walk, or becoming winded from a short bike ride.

Over time, she regained her strength – however, it took weeks for her to engage in moderate physical activity without feeling overexerted, a reality that health experts state is surprisingly common. “Covid-19 presents quite a challenge to the body as it affects all bodily systems. As such, recovery may take a significant amount of time,” notes Dr. Sandra Hamilton, a renowned expert on sports and physical health.

Dr. Hamilton emphasizes that it’s not uncommon for individuals to experience shortness of breath, chest tightness, or even a higher heart rate while exercising even a month after recovering from Covid-19. Furthermore, these symptoms might even linger for an extended period.

“Covid-19 impacts people in vastly different ways,” observes Edward Jamison, head of the Physical Health and Rehabilitation department at a leading fitness institute. “Some individuals experience mild symptoms and recover quickly, while others face severe consequences and long-term complications, often referred to as long Covid.”

Is It Safe to Exercise After Recovering from Covid-19?

Despite changing isolation laws, the standing advice emphasizes resting until you are fully recovered. When it comes to resuming physical activity, a gradual return is still the best course of action. “Even if you’re feeling fine, taking at least five days of total rest is crucial because, at this time, your body is focused on fighting off the virus,” advises Dr. Hamilton, highlighting that the rest period might be extended based on the patient’s symptoms and fatigue levels.

Start with leisurely walks and range-of-motion activities coupled with some breathing rehabilitation. After ensuring you face no adverse reactions, you can then slowly resume more moderate activities like brisk walking or light jogging. Pay attention to how you feel afterwards – if you’re more fatigued the next day, allow your body a day of rest. Dr. Hamilton advises maintaining the same activity level for two days to see if there is any reaction before progressing. If you experience any adverse reaction, stick to the level which was symptom-free.

The indicators of needing to dial it back include increased exertion, heart rate that’s more than 10 beats per minute (bpm) higher than it should be, breathing difficulties, dizziness, or heart palpitations. Any significant symptoms, chest pain, or symptoms lasting more than four weeks should be addressed with medical professionals immediately.

Advice for safely getting back to your fitness routine Post-Covid

1. Seek Professional Support

Start by consulting with a healthcare professional. “Working with an expert will optimize your recovery from Covid,” advises Jamison. “Despite our limited understanding of the virus’s exact impact, it’s clear that it causes effects similar to other well-known conditions, notably on the cardiovascular system and lungs. Symptoms of these conditions can often be improved through clinical exercise prescriptions.”

2. Practice Breathwork

Breathwork sessions might be a good starting point for rebuilding your fitness levels. Dr. Hamilton points out, “Although it may seem simple, breathwork can be highly beneficial, particularly in strengthening the diaphragm and calming the heightened flight-or-fight response observed in several post-Covid patients.”

3. Reset Your Fitness Expectations

Don’t go big right away. Engage in low-intensity activities. “Recovery from physiological stress and a hard workout share similarities. Pushing too hard too soon can lead to a recovery setback,” explains Dr. Hamilton. Light activities such as stretching, especially around the chest and upper back regions which can be tight post-Covid, can be helpful, as well as leisurely walks and mobility work.

4. Holistic Approach to Well-being

Besides exercise, consider how your lifestyle impacts your energy levels. “Understanding and tracking our breathing, heart rate, and energy levels is very crucial,” emphasizes Dr. Hamilton. “Prioritizing rest and a gradual return to fitness can bear more fruit.”

5. Don’t Rush Your Comeback

Recovery looks different for everyone. Some may find exercise easier just weeks after their infection, while others will still feel tired. Attune to your own unique journey, rest when you need to, and gradually build up your strength. “Accept that recovery will not be a linear progression from illness back to wellness,” explains Jamison.

If you need more assistance, consider joining a rehab program like the Covid Recovery Program at leading fitness institutes. These programs are designed to help reduce long Covid symptoms and speed up recovery. They are available both for in-person sessions and virtually.

Related: Listening to Your Body – The Key to Intuitive Exercise

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