Returning to exercise is important, but so is taking it easy.
In general, most people can begin to return to exercise or sports activity after no symptoms of at least seven days. If you still have symptoms two weeks after diagnosis, you should see a doctor.
It is normal for your body to feel fatigued while fighting a viral infection, as your body uses more energy during this period. But it is also very easy to lose muscle strength with bed rest. AN study of older adults in ICU found that they could lose up to 40% of muscle strength in the first week of immobility.
Weaker muscles not only negatively impact your physical function, but also the function of your organs and immune system, which are vital to regaining your strength after COVID-19.
You may consider doing some very gentle exercises (such as sitting and standing repeatedly for a minute, marching in place, or some light stretches) to keep your joints and muscles moving while you have COVID, especially if you are older, overweight, or have chronic health conditions underlying.
Five things to keep in mind about exercising after COVID
If you feel like you’re ready to return to exercise and haven’t experienced any COVID-related symptoms for at least seven days, here are five things to remember as you resume exercise.
- Adopt a staggered return to physical activity. Even if you used to be a marathon runner, start at a very low intensity. Low-intensity activities include walking, stretching, yoga, and gentle strengthening exercises.
- Strength exercises are just as important as cardio. Strength training can generate the production of hormones and cells that stimulate your immune system. Bodyweight exercises are a great starting point if you don’t have access to weights or resistance bands. Simple bodyweight exercises can include free squats, calf raises, and pushups.
- Don’t try too hard. Use the perceived exertion scale to guide how hard you should work. To start with, try exercising alone at a rate of perceived exertion of two or three out of ten, for 10-15 minutes. During exercise, continue to assess your perceived level of exertion and don’t outgrow fatigue or pain during this early stage, as it may delay your recovery.
- Listen to your body. Increase the intensity of your exercise and lengthen the duration of exercise only if you do not experience any new or recurring symptoms after exercise, and if you have fully recovered from the previous day’s exercise. Don’t try too hard. You may also want to consider having a rest day between exercise sessions to allow time for recovery.
- Watch for worrying symptoms. If you experience chest pain, dizziness, or shortness of breath during exercise, stop immediately. Seek urgent medical attention if symptoms persist after exercise. And if you experience increased fatigue after exercise, talk to your GP.
Beware of post-exertional discomfort
For most people, exercise will help them feel better after COVID-19 infection. But for some, exercise can actually make you feel worse by exacerbating your symptoms or causing new symptoms.
People who resume exercise after COVID infection may experience post-exertion malaise. It occurs when an individual feels fine at the start of exercise but experiences severe fatigue immediately afterwards. In addition to fatigue, people with post-exertional malaise may also experience pain, emotional distress, anxiety, and disrupted sleep after exercise.
If you think you may have post-exertion discomfort, you should stop exercising immediately. It is necessary to rest regularly and distribute your activities throughout the day to avoid triggering post-exertion discomfort. Seek your doctor’s advice or see a physical therapist or exercise physiologist who can advise you on how best to manage this condition. MD/ML
This story was first published on The conversation.
Clarice Tang is Senior Lecturer in Physiotherapy at Western Sydney University.
