April 20, 2021
If you’ve recently recovered from Covid-19 ― or if you’re experiencing long-term effects from your infection ― you’re probably anxious to get back to your normal (or as normal as can be during a pandemic) life. Part of that pre-coronavirus routine may include exercise.
The Best Workouts To Do If You Had Covid-19
Obviously there are huge mental and physical health benefits to moving your body, and it’s important to adopt a fitness routine that works for you. But it’s also crucial to be smart about working out after Covid-19, because doing too much too soon could set you back even further. 
Below, experts share how to start exercising again after a Covid-19 diagnosis, plus the signs that you may not quite be ready yet.When to start working out again depends on your symptomsCovid-19 affects everyone differently. There are general guidelines for when it’s safe to start sweating, but it’s all very dependent on what symptoms have been present.
“If someone is suffering from the symptoms of Covid, they should wait until those symptoms have been resolved before starting light to moderate exercise,” said Keri Denay, the medical director at Briarwood Family and Sports Medicine in Ann Arbor, Michigan, and a fellow at the American College of Sports Medicine. “This is typically anywhere between 10 to 14 days.” Exercising before then may worsen or prolong symptoms. 
If you’re asymptomatic but have tested positive for the coronavirus, you may be itching to get moving sooner. After all, exercise can help your immune system when it comes to respiratory infections like Covid-19, according to research published in the International Journal of Clinical and Experimental Medicine.
“The immune and inflammatory response to Covid is lower in asymptomatic individuals compared to those with symptoms,” Denay said. However, it’s still best to err on the side of caution and take it easy till you fully recover or in the event that you have a delayed reaction to the virus and show symptoms later than usual.
“All athletes and people that engage in exercise that test positive for Covid-19, regardless of symptoms, must rest for a minimum of 10 days,” said Brian Grawe, a board-certified orthopaedic surgeon and assistant professor of orthopaedics and sports medicine at the University of Cincinnati College of Medicine. “If a person tests positive but does not have symptoms, the [rest period] starts at the date of the positive test.” How to start exercising safely after a mild or moderate Coronavirus infection“Start low and go slow,” Denay said.
The best things to do are low-impact: Think walking, yoga, easy cycling or swimming. If you prefer strength training, use your body weight only or the lightest weight possible and build up from there. Don’t pick up where you left off weight-wise before you got sick.
Keep in mind you should start with the lowest number of reps as well, steering clear of any AMRAP (as many rounds as possible) or HIIT (high-intensity interval training) workouts where you crank out however many reps you can do in a set amount of time.
As a general rule of thumb, it’s helpful to follow a 50/30/20/10 modification rule over the span of four weeks, as this study published in HSS Journal recommends. This means your workout level should be reduced by at least 50% of your normal exercise capacity in the first week, followed by 30%, 20% and 10% in the following three weeks. But again, it’s important to pace yourself. You may need to adjust depending on the severity of your infection, and you may require “a graduated return to activity occurring over many months rather than weeks,” the researchers behind the study said.
Both Denay and Grawe said it’s critical to constantly monitor how you feel as you resume high-intensity activities, whether it be your workouts or any organised sports. If you experience any of the below, stop exercising and consult a health care provider before starting up again.Chest pain or heart palpitationsHigh heart rate not proportional to exertion level or prolonged heart rate recoveryShortness of breath, difficulty catching breath, or abnormal, rapid breathingExcessive level of fatigueSwelling in the extremities or muscle achesPassing outTunnel vision or loss of visionFeverIgnoring these symptoms and doing high-intensity workouts anyway can potentially lead to arrhythmia for those with myocarditis, an inflammation of the heart muscle that in some cases can be caused by Covid-19 (and may even go undiagnosed or remain unknown).
“As you start exercising again, keep in mind this is not the time to power through discomfort, particularly if it comes in the form of chest pain, heart palpitations or extreme shortness of breath,” Grawe said. “Listen to your body and keep in mind it’s going to take a solid one to two weeks to regain your fitness and get back on track. Increasing physical activity slowly and crescendo back to your normal routine will be safest.”
While this may be frustrating, use this time to focus on things that can help increase your performance and stamina not tied to sweating, such as proper hydration, stress reduction and nutrition. Remind yourself that rest can also be productive in the long term.How long-haulers should handle exerciseThere’s no cookie-cutter approach for anyone when it comes to working out after Covid-19, but that’s especially true for those with long-haul symptoms, Grawe said.
“Those who have been infected need to pay close attention to their body and keep an eye out for symptoms the same as someone would who has fully recovered from the virus,” Denay said. “It’s going to take time to resume previous levels of activity, and although the brain may be ready, the body may not.”
Alternatively, Grawe said those who feel physically ready may not have mentally recovered from their Covid-19 diagnosis, so it’s important to recognise where you’re at and keep your GP involved in your care if questions or concerns arise.
As mentioned above, starting with low-impact work is smart ― especially if you have lingering symptoms such as a cough or difficulty breathing. Any high-intensity work could aggravate this. Talk to your doctor or a physical therapist about what their advice is for your specific case.
Above all, patience is the No. 1 thing you’ll need in order to start exercising safely again. This includes resisting the urge to compare yourself to others who may have been sick and are now back to their regular workouts, as Covid-19 affects every patient differently.
“Remember that one person’s mile is another person’s marathon,” Grawe said. Related...All The Covid Rules From April 12, Even Those You've Missed50 Relatable Tweets About The Discomfort Of Wearing A BraHow Exercise Could Reduce Your Risk Of Severe Covid
Related Stories
Latest News
Top news around the world
Coronavirus Disease

Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus.

Most people infected with the COVID-19 virus will experience mild to moderate respiratory illness and recover without requiring special treatment. Older people, and those with underlying medical problems like cardiovascular disease, diabetes, chronic respiratory disease, and cancer are more likely to develop serious illness.

Around the World

Celebrity News

> Latest News in Media

Watch It
Disney Stock Slumps on Lower Than Expected Disney+ Subscriber Growth in Q2
May 13, 2021
BFLjJus2t3g
Jean Smart and Hannah Einbinder Reveal the Comedians That Inspired HBO's 'Hacks’
May 12, 2021
Kcm5Nf6pEBY
'The Bachelor' Star Colton Underwood Addresses His Controversial Coming Out
May 05, 2021
kVERop3CQZo
Henry Cavill Slams Haters & Defends Girlfriend Natalie | E! News
May 15, 2021
dfzIaiKENnk
Don Lemon Clarifies Leaving CNN Remark He Made On-Air | E! News
May 15, 2021
vqnHp6_Kna4
Shanna Moakler Removes Travis Barker's Tattooed Name From Wrist | E! News
May 15, 2021
xtau0ZaV-Jc
Salt Bae's Beverly Hills Restaurant Nusr-Et a Gigantic Hit | TMZ
May 15, 2021
F-nO476Bbec
Tamika Mallory Says Activists Can't Ease Up After Chauvin Conviction | TMZ
May 14, 2021
TNsaNa5bB2U
Whoopi Goldberg's Shocked Ellen DeGeneres' Talk Show is Ending | TMZ
May 14, 2021
yYV2uk_kxBE
Sexual assault lawsuit against Kevin Spacey set to be dismissed | Page Six Celebrity News
May 14, 2021
XsUgmiSAT34
Jennifer Lawrence freaks out over Jennifer Lopez-Ben Affleck reunion | Page Six Celebrity News
May 14, 2021
J7JocMfYXiw
Prince Harry slams Joe Rogan over vaccination remarks | Page Six Celebrity News
May 14, 2021
Mj3yqnp1GaE
TV Schedule
Late Night Show
Watch the latest shows of U.S. top comedians

Sports

Latest sport results, news, videos, interviews and comments
Latest Events
19
Nov
ASIAN CHAMPIONS LEAGUE: Group H
Sydney FC - Shanghai SIPG
17
Nov
UEFA NATIONS LEAGUE A: Group Stage
Spain - Germany
14
Nov
UEFA NATIONS LEAGUE A: Group Stage
Germany - Ukraine
08
Nov
ENGLAND: Premier League
Manchester City - Liverpool
08
Nov
ENGLAND: Premier League
Arsenal - Aston Villa
08
Nov
SPAIN: La Liga
Valencia - Real Madrid
08
Nov
ITALY: Serie A
AC Milan - Verona
08
Nov
ENGLAND: Premier League
West Bromwich Albion - Tottenham Hotspur
08
Nov
ITALY: Serie A
Bologna - Napoli
08
Nov
ITALY: Serie A
Genoa - Roma
08
Nov
ITALY: Serie A
Atalanta - Inter Milan
08
Nov
ITALY: Serie A
Lazio - Juventus
08
Nov
GERMANY: Bundesliga
Bayer Leverkusen - Borussia Monchengladbach
08
Nov
ENGLAND: Premier League
Leicester City - Wolves
08
Nov
GERMANY: Bundesliga
Wolfsburg - Hoffenheim
08
Nov
SPAIN: La Liga
Real Valladolid - Athletic Bilbao
08
Nov
SPAIN: La Liga
Levante - Alaves
08
Nov
SPAIN: La Liga
Real Sociedad - Granada CF
08
Nov
ITALY: Serie A
Torino - Crotone
08
Nov
SPAIN: La Liga
Getafe - Villarreal
07
Nov
GERMANY: Bundesliga
Borussia Dortmund - Bayern Munich
07
Nov
ENGLAND: Premier League
Everton - Manchester United
07
Nov
ENGLAND: Premier League
Chelsea - Sheffield United
07
Nov
SPAIN: La Liga
Atletico Madrid - Cadiz
07
Nov
SPAIN: La Liga
Barcelona - Real Betis
07
Nov
GERMANY: Bundesliga
Augsburg - Hertha Berlin
07
Nov
GERMANY: Bundesliga
Stuttgart - Eintracht Frankfurt
07
Nov
GERMANY: Bundesliga
RB Leipzig - SC Freiburg
07
Nov
ENGLAND: Championship
Rotherham - Preston NE
07
Nov
ITALY: Serie A
Parma - Fiorentina
07
Nov
ENGLAND: Championship
Watford - Coventry
07
Nov
ENGLAND: Championship
Norwich City - Swansea City
07
Nov
ENGLAND: Championship
Blackburn - QPR
07
Nov
ENGLAND: Championship
Derby County - Barnsley
07
Nov
ENGLAND: Championship
Huddersfield - Luton
07
Nov
ENGLAND: Championship
Nottingham Forest - Wycombe Wanderers
07
Nov
ENGLAND: Premier League
West Ham United - Fulham
07
Nov
ENGLAND: Championship
Sheffield Wednesday - Millwall
07
Nov
ENGLAND: Championship
Brentford - Middlesbrough
07
Nov
ENGLAND: Championship
Birmingham - Bournemouth
07
Nov
SPAIN: La Liga
Sevilla - Osasuna
07
Nov
ITALY: Serie A
Benevento - Spezia
07
Nov
ENGLAND: Premier League
Crystal Palace - Leeds
04
Nov
CHAMPIONS LEAGUE: Group stage, Group G
Ferencvaros - Juventus
04
Nov
CHAMPIONS LEAGUE: Group stage, Group G
Barcelona - Dynamo K.
03
Nov
CHAMPIONS LEAGUE: Group stage, Group A
Salzburg - Bayern Munich
03
Nov
CHAMPIONS LEAGUE: Group stage, Group D
Atalanta - Liverpool
Find us on Instagram
at @feedimo to stay up to date with the latest.
Featured Video You Might Like
zWJ3MxW_HWA L1eLanNeZKg i1XRgbyUtOo -g9Qziqbif8 0vmRhiLHE2U JFCZUoa6MYE UfN5PCF5EUo 2PV55f3-UAg W3y9zuI_F64 -7qCxIccihU pQ9gcOoH9R8 g5MRDEXRk4k
Copyright © 2020 Feedimo. All Rights Reserved.