I had the misfortune of getting Covid during the last week of 2022. It was NOT fun. I hadn’t been sick since February 2020 when the pandemic first started. Besides feeling like crap, I hadn’t been able to exercise since I came down with Covid. Finally, 7 days later, I was feeling well enough that I wanted to do some form of exercise again so I wouldn’t feel like a complete lump. Here’s what I am learning about how to resume exercise after Covid.
It is normal to feel out of shape or fatigued when you first start exercising again after a long break, and this may be especially true if you were sick with COVID-19. I started by doing my weights again in my home gym, I am still waiting for my lungs to clear up before I run again.
Check With Your Doctor
It is always best to check with your doctor before resuming a workout routine after Covid. Each person is different and the duration and severity of the symptoms are different for everyone. If you return to exercise too soon, you are not helping your body focus the energy to fight the virus.
Set New Expectations
It’s important to set realistic expectations when getting back into exercise post-COVID. Don’t expect to jump right back into where you left off – chances are that may not be possible or even healthy (especially if there was a long break). Instead ease yourself in gradually, start with smaller goals that you know you can achieve, and build up from there.
From the research I am doing, it seems like it is going to take weeks or even longer to get back to pre-covid activity levels. That’s frustrating, especially when I was being so consistent with my workouts.
Don’t forget to listen to your body too – if something doesn’t feel right then don’t push yourself too hard unless advised by your doctor/trainer/etc. This was the case for me when I tried to exercise after Covid. I didn’t have the stamina to do the jumps or finish all of my reps.
When Can You Exercise After Covid?
There isn’t a handbook on how to get back to exercise after Covid, but there are some suggestions. After any illness, it is best to wait until you do not have symptoms anymore. But doctors recommend waiting at least 10 days after having Covid-19 to exercise.
How do you know when that is? It’s when you can return to baseline functions without fatigue.
Start Slow
To help ease back into exercise, you may want to start with low-intensity activities, such as walking or yoga, and gradually increase the intensity and duration of your workouts over time. It can also be helpful to start with shorter workouts and gradually increase their length as you build up your endurance.
Getting outside for a walk is good for your body and your mind. Be sure you have dressed appropriately and make sure you don’t get your heart rate too high.
Be Patient
For me, the ants in my pants syndrome are what motivates me to get back into my gym and work out again. But sometimes I do that sooner than I should. I want to get active again, but my endurance and my lungs don’t have the same idea. I am trying not to beat myself up over the fact that if I worked out one day, I may not be able to work out a second day in a row. It’s probably best to wait another day to make sure I don’t overdo it.
I also don’t want to lose my motivation to work out. It was nice spending time on the couch at night with the kids and watching a new tv series together. You never see me on the couch watching tv unless I am sick. I worry that I will get used to that and won’t get back to my routine of working out 4-5 days per week.
Hydrate
All throughout my illness hydration was a priority for me. Especially on the first few days when the body aches were the worst. I just wanted to flush the illness out of my body. I didn’t have much of an appetite, but I was very thirsty.
Remember to stay hydrated and fuel your body with healthy, balanced meals to help you recover and perform at your best. Be sure to eat more fruits and vegetables. The more positive things you can do to help your body heal, the better you will feel.
Monitor Your Heart Rate
Friends are telling me that an elevated heart rate was their challenge when returning to exercise. I don’t really know why that is, but the heart rate tells us how the body is tolerating exercise. This is a good measure to ensure that your return to activity matches your body’s ability.
The general rule I have heard is for every day you’re sick with COVID-19, it’ll take you three days to come back. Wow! That’s longer than I was expecting. I figured it would be about a week to 10 days to get back on track.
Don’t Get Frustrated
When I can’t work out, the first thing I feel is crabby. I get frustrated when I can’t do what I used to do. Frustration is common when people have to pause their workout routines. That’s because working out is a form of stress release. Removing it from our daily routine can really affect our mental well-being.
So remember, take the time you need to get better so you don’t relapse and lose more time!
