Introduction
COVID-19 has affected people in many ways, and while some have had mild symptoms, others have experienced severe illness that has resulted in long-term complications. One of the best ways to aid recovery from COVID-19 is exercise, which can help improve physical and mental health, reduce the risk of long-term complications, and provide a sense of normalcy. However, it’s important to consider various factors before starting an exercise program after recovering from COVID-19.
Benefits of Exercise After Recovering from COVID-19
Exercise has many benefits for people who have recovered from COVID-19. According to a study published in the International Journal of Environmental Research and Public Health, “Exercise can be beneficial for individuals recovering from COVID-19 by improving physical performance, decreasing fatigue, and helping to restore quality of life.” Here are some of the benefits of exercise after recovering from COVID-19:
Improved Physical Health
Regular exercise can improve physical health, including strength, endurance, flexibility, balance, and coordination. Regular exercise can also help reduce the risk of developing chronic diseases such as diabetes and heart disease. Furthermore, exercise can help people recover faster from illnesses, including COVID-19.
Reduced Risk of Long-Term Complications
Research has shown that regular exercise can reduce the risk of developing long-term complications from COVID-19. A study published in The Lancet found that “people who exercised regularly prior to their diagnosis of COVID-19 were less likely to experience long-term complications.”
Improved Mental Health and Wellbeing
Exercise can also have positive effects on mental health, helping to reduce stress, anxiety, and depression. It can also improve sleep quality, boost self-esteem, and increase overall wellbeing. Exercise can also help with cognitive function, aiding concentration and memory.
What to Consider Before Starting an Exercise Program After COVID-19
Before starting an exercise program after recovering from COVID-19, it’s important to consider certain factors. Here are some things to keep in mind before starting an exercise program:
Medical Clearance From a Doctor
It’s important to get medical clearance from a doctor before starting an exercise program. Depending on the severity of the illness and individual’s pre-existing medical conditions, a doctor may recommend specific types of exercises or suggest modifications to the program.
Individual’s Current Level of Fitness
It’s also important to consider the individual’s current level of fitness before starting an exercise program. If the individual was not active prior to the illness, they should start with low-intensity exercises and gradually increase the intensity over time.
Pre-Existing Medical Conditions
If the individual has any pre-existing medical conditions, they should consult with a doctor to make sure that the exercise program is safe and appropriate. Certain exercises may need to be modified or avoided depending on the individual’s medical history.
How to Ease Back Into Exercise After Recovering from COVID-19
When returning to exercise after recovering from COVID-19, it’s important to start slowly and gradually increase the intensity. Here are some tips for easing back into exercise:
Start With Low-Intensity Activities
It’s best to start with low-intensity activities such as walking, swimming, biking, or yoga. These activities can help increase energy levels, improve cardiovascular fitness, and build strength without putting too much strain on the body.
Gradually Increase Intensity
Once the individual is comfortable with the low-intensity activities, they can gradually increase the intensity. This can be done by increasing the duration or frequency of the activities, or by adding more challenging exercises such as running, weight training, or sports.
Take Breaks and Rest as Needed
It’s important to take breaks and rest as needed. If the individual starts to feel tired or short of breath, they should stop and rest until they feel better. It’s also important to listen to the body and take breaks when needed.
Exercises to Avoid When Recovering from COVID-19
When returning to exercise after recovering from COVID-19, there are certain types of exercises that should be avoided. These include:
High Intensity Interval Training (HIIT)
High intensity interval training (HIIT) is an intense form of exercise that involves alternating bursts of high-intensity activity with periods of rest. This type of exercise puts a lot of strain on the body, so it should be avoided when recovering from COVID-19.
High Impact Activities
High impact activities such as running, jumping, and hopping should also be avoided when recovering from COVID-19. These activities put a lot of strain on the body, so it’s best to stick to low-impact activities such as swimming or biking.
Contact Sports
Contact sports such as football, basketball, and soccer should be avoided when recovering from COVID-19. These activities involve close contact with other people, which increases the risk of spreading the virus.
Tips for Staying Motivated to Exercise After Recovering from COVID-19
Exercising after recovering from COVID-19 can be challenging, so it’s important to stay motivated. Here are some tips for staying motivated:
Set Realistic Goals
Setting realistic goals can help keep the individual motivated. It’s important to set goals that are achievable and to focus on progress, rather than perfection.
Track Progress
Tracking progress can also help keep the individual motivated. Tracking progress can be done using a journal, a smartphone app, or even a simple spreadsheet.
Find an Accountability Partner
Finding an accountability partner can also help keep the individual motivated. An accountability partner can help provide support and encouragement, and can also help hold the individual accountable for their goals.
Expert Advice on When to Return to Exercise After COVID-19
Experts have offered advice on when to return to exercise after recovering from COVID-19. Here are some of their recommendations:
Listen to Your Body
Experts recommend listening to the body and taking it slow when returning to exercise. It’s important to start with low-intensity activities and gradually increase the intensity over time.
Follow Safety Protocols
It’s also important to follow safety protocols when exercising. This includes wearing a mask, maintaining social distancing, and avoiding contact sports.
Seek Professional Guidance When Needed
If the individual is having difficulty returning to exercise, they should seek professional guidance. A doctor or physical therapist can provide advice on how to safely return to exercise after recovering from COVID-19.
Conclusion
Exercising after recovering from COVID-19 can help improve physical and mental health, but it’s important to consider various factors before starting an exercise program. It’s important to get medical clearance from a doctor, consider the individual’s current level of fitness, and take into account pre-existing medical conditions. When returning to exercise, it’s important to start with low-intensity activities, gradually increase the intensity, and take breaks and rest as needed. Additionally, certain exercises should be avoided, such as high intensity interval training, high impact activities, and contact sports. Finally, it’s important to stay motivated by setting realistic goals, tracking progress, and finding an accountability partner. Following these tips can help ensure that the individual returns to exercise safely and successfully after recovering from COVID-19.
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