It can be difficult to regain fitness after contracting the COVID virus. Here are 5 things to keep in mind before you start exercising again

Finding it difficult to move after you contract COVID? You’re not alone. Even if you have mild symptoms, you may still have a hard time getting back in shape.

It is important to build a backup of the exercises, but you also need to take it slowly.

In general, most people can begin to return to exercise or physical activity after they have no symptoms at least seven days. If symptoms persist two weeks after diagnosis, you should seek medical advice.

It is normal for your body to feel tired while fighting a viral infection, as your body is consuming more energy during this time. But it is also very easy to lose muscle tone with bed rest. a Study of the elderly in the intensive care unit They found that they could lose up to 40% of muscle strength in the first week of inactivity.

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Weak muscles not only negatively affect your physical function, but also the function of your organs and immune system, which are vital to regain strength after COVID-19.

You might consider doing some very gentle exercises (such as frequent sit-ups to stand for a minute, walk straight away or some gentle stretching) to keep your joints and muscles moving while you have COVID-19, especially if you are older, obese, or have underlying chronic diseases.

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Five things to keep in mind when exercising after COVID

If you feel ready to return to exercise and have not had any COVID-related symptoms for at least seven days, here are five things to remember when you resume exercise.

1)Adopt a gradual return to physical activity. Even if you’re used to being a marathon runner, start with a very low power. Low-intensity activities include walking, stretching, yoga, and gentle strengthening exercises.

2)Strengthening exercises are just as important as cardio. strength can be trained Effects Production of hormones and cells that boost your immune system. Bodyweight exercises are a great starting point if you don’t have access to weights or resistance bands. Simple body weight exercises can include free squats, leg raises, and push-ups.

3)do not make it too much. Use the perceived effort scale to guide how hard the work will be. For a start, aim for a perceived exertion rate of two or three out of ten, for 10-15 minutes. As you exercise, keep assessing your perceived level of exertion and don’t go beyond tiredness or pain during this early stage as it can replenish your recovery.

4)listen to your body. Only advance in the intensity of the exercise and the length of the exercise if you do not experience any new or returning symptoms after exercise, and if you have fully recovered from the previous day’s exercise. Don’t overwork. You may also want to consider getting a day of rest between exercise sessions to allow time to recover.

5)Watch out for worrisome symptoms. If you experience chest pain, dizziness, or difficulty breathing during exercise, stop immediately. Seek urgent medical advice if symptoms persist after exercise. And if you feel increasingly tired after exercising, talk to your doctor.

A man leans on a punching bag to take a rest

If you feel pain or fatigue during exercise, don’t stress it, stop.
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Beware of post-exercise malaise

For most people, exercise will help you feel better after contracting a COVID-19 infection. But for some, exercise may actually make you feel worse by worsening symptoms or developing new ones.

People who resume exercise after contracting a COVID infection can experience malaise after exertion. It occurs when an individual feels fine at the beginning of exercise but becomes very tired immediately afterward. In addition to fatigue, people who experience post-exercise malaise can also experience pain, emotional distress, anxiety, and disrupted sleep after exercise.

If you think you may be experiencing post-exercise distress, you need to stop exercising immediately. Regular rest and distribution of your activities throughout the day is needed to avoid causing discomfort after exertion. Seek advice from your doctor or see a physical therapist or exercise physiologist who can advise you on how best to manage this condition.