There are many ways to come back into fitness and exercise after having covid-19. Exercise plays a key role, from a good night’s sleep to maintaining a healthy immune system, mental and physical health. The world is facing the Covid-19 problem, from lockdown phases and shelter in place mandates in 2020, to continued mask and vaccination mandates in 2021. In this tough situation, if you have suffered from COVID, you will feel a weakened immune system.
Thousands of people who have recovered from Coronavirus are thinking of starting their old exercise routine again. Coronavirus has different effects on different human beings. For some people, the symptoms are minor, and they recover quickly. For others, the symptoms are severe, and it can take much longer to recover from COVID. This means it is different for everyone in how quickly they can return to their previous exercise routine.
Lots of researchers are in the early stages of coming back into fitness and exercise after having COVID-19. Here we have described some ways to get back to previous exercise and fitness routines after having COVID.
Physical effects of COVID-19
When you involve your body in different fitness exercises, your heartbeat will increase because it’s taking in more oxygen. It is good for the heart and overall health. On the other hand, COVID is a respiratory illness and affects the lungs and breathing.
Even if you have recovered from COVID, you may still face COVID symptoms such as breathing issues, fatigue, or muscle aches. Some people have long COVID symptoms that can come and go for months. The common symptoms of COVID are:
• • Fatigue
• • Shortness of breath
• • Coughing
• • Headaches
• • faster heartbeat
• • feeling dizzy
• • pain in your joints and muscles
• • pain in your chest
Sometimes COVID may cause serious complications with blood vessels, heart, and lungs.
You need to consult a doctor if this happens to you.
When can you start exercise after having COVID?
When you can start the exercise and adopt your usual fitness level will depend on your circumstances. Some people recover quickly due to minor symptoms, while others find it difficult to accomplish daily tasks such as climbing stairs or making tea.
Before starting your fitness routine, you need to keep in mind the following things:
• • How severe the symptoms of COVID were
• • Whether or not you still have symptoms
• • Whether you had to go to the hospital or not
• • Whether you have pre-existing health issues
• • Your level of fitness before COVID-19
7 Ways To Come Back Into Fitness and Exercise After Having Covid-19
There are no specific guidelines about starting exercise after COVID, but you should follow some step-by-step approaches to better understand your needs and what your body can do.
The one thing you must do is to wait until you recover completely from coronavirus for at least seven days. Start slowly and gradually increase your exercise duration to see if your body faces any issues.
It is a frustrating and slow process to return back to exercise and sport after recovering from COVID. Here are seven ways to start the exercise.
1. Set Goals and Timetable
The first of 7 ways to get back into fitness and exercise after having covid-19 are to set goals and have a timetable. To be motivated towards an exercise and fitness routine after a long rest is very challenging. The first thing is to motivate yourself for exercise by setting simple, small, realistic, and measurable goals. Note down these goals in your mobile notepad or your whiteboard and check them off one by one.
For example, if you start with pushups, you can set a small number that you can easily manage. In this way you will feel happy and motivated after completing your daily goal. You can continue with that number for some days or a week. Then gradually increase the number of pushups as time goes on.
You can apply the same rule with other exercises like running, jogging, planks, etc.
It is critical for many people to schedule the exercise in advance rather than actually doing it. But making an advance schedule in a calendar will help you stick to your routine.
Keep your interests in view while scheduling your exercise routine. If you want to do exercise in the evening, plan the time accordingly. If you want to exercise at the start of the day, set it but be realistic.
2. Listen To Your Body
The second of ways to come back into fitness and exercise after having covid-19 are you must understand and listen to your body. If you feel COVID symptoms like chest pain or faster heart palpitation, stop exercise at once and consult the doctor.
Exercise and body movement is important for overall health, but things may get worse with COVID. Keep monitoring your body during your fitness routine and if you feel any unusual symptoms, stop the exercise and seek medical advice.
3. Take It Easy
After you recover from COVID, remember to start from a low level. Don’t try to become the athlete might have been before. Even athletes follow a gradual increase in exercise to get back to a high level fitness routine.
Your body needs time to level up to the intensity of the workouts. Start with a slow walk and if you feel good with that, try a little more the next day. Gradually increase the time for walking and after one or two weeks, start jogging. In this way, you will know whether or not your body has recovered entirely from Coronavirus.
4. Keep Patience
Patience is important when you start your exercise routine after coronavirus. The body becomes weak during COVID and needs time for healing. Even if you were training yourself for a marathon before getting COVID symptoms, you need to start with lighter exercise. Otherwise, it may become dangerous. So don’t be too hard on your body while you’re recovering from COVID.
5. Hold Yourself Accountable
When you discover that your body is ready for daily exercise, start your exercise routine with more of a tough and long duration. It will become difficult to stick to the exercise routine regularly but just bear with it.
You can stick to your exercise routine if you make another person your trainer. If you hold someone accountable for your exercise, you will become more punctual in following your fitness goals.
Yes, if you’re in a COVID situation, you have nobody to check on you. However, you can get help from technology. There are hundreds of apps and wearable devices to support people in fitness challenges and compromised circumstances. Some apps even provide full workout plans and challenges to keep you motivated, while others track running or jogging distance in miles.
6. Break Up Your Exercise Duration
Involving yourself in a workout routine does not mean you have to work out for long uninterrupted hours. In fact, there are many health benefits of a shorter workout during the day.
People who have desk jobs might sit for 6 to 8 hours a day, which harms overall health. But if you take regular breaks from sitting and do a short 5 to 10 minute bodyweight exercise, it will benefit your overall health.
If you cannot run or jog for an hour, you can run in short intervals of 5 to 10 minutes. Or, in a COVID situation, you can do 5 to 10 minutes of a strength training workout wherever the space is available.
7. Make Your Workout Social But Safely
Exercise keeps our bodies healthy and makes our muscles stronger. For many people, it is a way of communicating with other people. Whether in a gym, part of a walking/running group, or park, people enjoy chatting with others.
Try to involve those people in your workout routine to keep them interested and motivated. You can join a gym if it is safe or go to the park and exercise at a certain distance from others.
Coronavirus has affected many lives and people are restricted from maintaining a safe distance even from close relatives. Different phases of lockdown also restrict people from staying home to be safe. But you can do exercise at home to keep you motivated, active and healthy. There are hundreds of online videos and apps available that describe home workout plans. You can follow any of them that suits your body.
These are just 7 ways to come back into fitness and exercise after having covid-19. There are many more, and more new ways will come as we continue on in this pandemic.
What are some ways that you’ve kicked your fitness and exercise routine back into motion?