Post-Covid Exercise Guide: How to Safely Return to Your Fitness Routine
Exercise After Covid: A Safe Return to Fitness Guide
Covid-19 affects everyone differently, and returning to exercise requires a careful, personalized approach. Here's a comprehensive guide on safely resuming physical activity after Covid-19 recovery.
Woman exercising with mask outdoors
When to Resume Exercise
- Wait at least 7 days after symptoms resolve
- Consult your doctor before starting, especially if hospitalized
- Monitor for any returning symptoms
- Listen to your body and adjust accordingly
Woman doing kettlebell workout at home
5-Phase Return to Exercise Plan:
Phase 1 (7 days):
- Focus: Preparation
- Activities: Breathing exercises, stretching, gentle walking
- Intensity: Very light (RPE 6-9)
Phase 2 (7 days):
- Focus: Light activity
- Activities: Walking, light yoga, household tasks
- Intensity: Light (RPE 6-11)
- Progress: Increase by 10-15 minutes daily
Phase 3 (7 days):
- Focus: Moderate intensity
- Activities: Interval training with recovery periods
- Intensity: Moderate (RPE 12-14)
- Goal: 30-minute sessions with good recovery
Woman checking temperature with thermometer
Phase 4 (7 days):
- Focus: Coordinated exercises
- Pattern: Two days training, one day recovery
- Intensity: Moderate (RPE 12-14)
- Monitor: Normal fatigue levels
Phase 5:
- Return to baseline exercise routine
- Intensity: RPE >15 as tolerated
Warning Signs to Stop Exercise:
- Abnormal shortness of breath
- Return of Covid-19 symptoms
- Excessive fatigue
- Chest pain or heart palpitations
- Seek medical attention if symptoms persist
Remember: Recovery varies person to person. Always prioritize rest and gradual progression over rapid return to previous fitness levels.
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