After being cured of COVID-19 and even when there are no symptoms, the body still feels the effects of the infection. It is weakened and not ready for its previous physical activity.
The body does not recover immediately. This happens even to those who have had a mild infection. Many people complain that after recovery they still feel fatigued for some time and cannot do physical activity at the same rhythm.
In today’s article, we offer expert advice on exercise after COVID-19.
When can I start exercising?
It is recommended to start exercising 10 to 14 days after symptoms have completely disappeared. If you still feel unwell and have a headache, it is better to refrain from exercising.
Before going to the gyms, you should take a second test for covid, so as not to put visitors at risk. Only if it is negative, you can go to the gym. Since there is no lasting immunity to the infection, it is important not to forget about social distance and hygiene.
How to resume training?
The first period of exertion after the covid should be low-intensity. It is recommended to perform no more than 30 percent of the load from the usual rhythm. For example, if you ran 10 km, you should start with 3 km after recovery. If discomfort began during exercise, the training should be stopped.
It is important to monitor the blood oxygen saturation level. A pulse oximeter is used for this purpose. It is also advisable to make a cardiogram and a heart ultrasound to make sure there are no problems. Statistically, people who have had COVID-19 have an increased chance of developing heart and vascular disease.
Family doctor’s recommendations for people who have had COVID:
At least several weeks of rest after symptoms disappear.
If myocarditis has been identified and treated, exercise should be delayed for 3 to 6 months.
After vomiting and diarrhea, it is important to maintain a water balance and avoid dehydration during exercise.
After a mild form of coronavirus, you should start with 50% more exercise than the usual norm. It is better to refrain from cardio exercise for the first time.
Where to start?
You can start with low-intensity exercise: walking outdoors, Nordic walking, cycling, swimming, yoga. You can also do squats, twists, lunges, stretches, and body bends.
When the covid test has become negative, it is important to give the body time to recover. Loads should be built up gradually. Do not forget about warming up, walk in the fresh air, but only past crowds of people.