Introduction
COVID-19 has drastically changed our lives in many ways, and one of the most significant changes has been to our physical activity levels. With gyms and other fitness centers closed, many of us have had to find new ways to stay active while also staying safe. Exercising soon after recovering from COVID can be beneficial, but it’s important to understand when it’s safe to start and how to do so safely.
Overview of the Benefits of Exercising Soon After Recovering from COVID
Exercising soon after recovering from COVID can help you regain your strength and energy levels, reduce stress and anxiety, and improve your overall health and wellbeing. According to Dr. David C. Nieman, Director of the Human Performance Lab at Appalachian State University, “Physical activity can be especially beneficial for those who are recovering from COVID-19. It can help with fatigue, shortness of breath, and other symptoms associated with the virus.”
In addition, research suggests that regular physical activity can help boost immunity and reduce the risk of developing serious complications from the virus. A study published in the journal Brain, Behavior, and Immunity found that regular physical activity can help prevent severe illness and death from COVID-19. The study concluded that “regular physical activity should be encouraged among individuals who have recovered from COVID-19, as it may reduce the risk of relapse and other sequelae.”
Tips for Starting an Exercise Routine After Recovering from COVID
Before starting an exercise routine after recovering from COVID, it’s important to consult with your doctor to make sure it’s safe. Once you get the go-ahead from your doctor, here are some tips for starting a safe and effective exercise routine:
Start Slow and Listen to Your Body
When starting an exercise routine after recovering from COVID, it’s important to start slow and listen to your body. Overdoing it too soon can lead to fatigue, muscle soreness, and injury. If you’re feeling tired or having difficulty breathing, take a break or stop altogether.
Choose Low-Impact Exercises
Low-impact exercises like walking, yoga, and swimming are great options for people who are just getting back into exercising after recovering from COVID. These activities are gentler on the body and don’t require a lot of effort or intensity. They’re also great for building up your strength and endurance.
Give Yourself Time to Recover
It’s important to give yourself time to recover after a COVID diagnosis. Don’t try to jump back into your previous workout routine right away. Start slowly and gradually increase the intensity and duration of your workouts over time.
Common Workouts Recommended for People Recovering from COVID
When returning to exercise after recovering from COVID, it’s important to choose activities that are safe and effective. Here are some of the most common workouts recommended for people recovering from COVID:
Walking
Walking is a great way to get started with exercising after recovering from COVID. It’s low-impact, easy to do, and doesn’t require any special equipment. Plus, it’s free and can be done almost anywhere.
Yoga
Yoga is another great option for people recovering from COVID. It helps improve flexibility, balance, and strength, and can be done in the comfort of your own home. There are plenty of online classes available, so you can practice yoga even if you don’t have access to a gym or studio.
Strength Training
Strength training is an important part of any exercise program, and it can be especially beneficial for people recovering from COVID. Strength training helps improve muscular strength and endurance, which can help you feel stronger and more energetic. You can do strength training with weights or with bodyweight exercises.
Swimming
Swimming is another great option for people recovering from COVID. It’s low-impact, so it’s gentle on the joints and muscles, and it’s a great way to get your heart rate up without putting too much strain on your body. Plus, it’s fun!
How to Create a Safe and Effective Exercise Plan After Recovering from COVID
Creating a safe and effective exercise plan after recovering from COVID is essential for achieving your fitness goals. Here are some tips for creating a successful plan:
Consult with Your Doctor
Before starting an exercise routine after recovering from COVID, it’s important to consult with your doctor to make sure it’s safe. Your doctor can provide guidance on which exercises are best for you and how to modify them to meet your needs.
Set Realistic Goals
When setting goals for your exercise plan, it’s important to make sure they’re realistic. Set achievable goals that you can work towards without overexerting yourself. Remember to focus on progress rather than perfection.
Monitor Your Progress
It’s important to monitor your progress and adjust your plan as needed. Pay attention to how your body feels during and after each workout and adjust the intensity or duration accordingly. Also, be sure to take rest days when needed.
How Soon is Too Soon to Start Exercising Following a COVID Diagnosis?
It’s important to wait until you’ve recovered from COVID before starting an exercise routine. According to Dr. Nieman, “It’s important to allow the body to heal and recover before beginning a regular physical activity routine.”
Factors to Consider
When deciding when to start exercising after recovering from COVID, there are several factors to consider. These include your overall health, current symptoms, and the severity of your illness. It’s important to listen to your body and take it slow. If you’re feeling fatigued or having difficulty breathing, take a break or stop altogether.
When to Seek Professional Guidance
If you’re unsure about when or how to start exercising after recovering from COVID, it’s best to seek professional guidance. Your doctor can provide advice on the best type of exercise for your individual situation and how to modify it to meet your needs.
Conclusion
Exercising soon after recovering from COVID can be beneficial, but it’s important to do so safely. Consult with your doctor before starting an exercise routine, and be sure to start slow and listen to your body. Choose low-impact exercises that are gentle on the body, and give yourself time to recover. With the right plan in place, you can safely start exercising soon after recovering from COVID.
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