But after she received a positive result, there was only one way to explain her condition, she said: “extreme fatigue”.
“I basically sat on the couch for the first five days,” Lipnikki added, adding that her symptoms also included chest pain, muscle aches, dyspnea, coughing, and sore throat. Lipnikki was completely vaccinated, but was not boost-immunized at the time.)
She waited two weeks and then tried to run again. When she did, she had difficulty managing two miles: “I’ll jog a bit and then walk most of it,” she said. Her breasts felt tight and her legs felt heavy.
A little over a month later, Lipnikki said, “I’m still trying to run, but I’m running very slowly.” She added that her pace per mile has gone from about nine and a half minutes before the offer to nearly 13 minutes now.
According to experts, the experience of Lipnikki is common. Jordan Metsle, a sports medicine doctor at the Sports Medicine Institute of the New York City Special Surgery Hospital, said that after many joined covid-19, they resumed exercising and reached previous levels of fitness. He said he was having a hard time doing it.
“I’ve seen all sorts of problems in my office. People who are slow to recover. [after exercise]Their time is slow, they have more muscle injuries, or they feel their bodies are out of shape, “Metsl said.
But in the long run, the best way to get it back in shape is to work slowly, Metsle added.
That advice is evident in the guidelines for recreational athletes returning to exercise after mild to moderate cases of covid-19, published by Metzl and his colleagues in August 2020. Since then, Canadian and European researchers have also announced that they will return to the movement Guidance, as well as members of the Sports & Exercise Cardiology Council of the American College of Cardiology, which published the latest guidelines in January.
All guidance emphasizes the importance of gradually returning to exercise for people with asymptomatic or mild cases of covid-19. If you have more serious symptoms related to your lungs or heart, it is recommended that you see a cardiologist before resuming exercise.
Here are some other important tips from experts on how to safely return to fitness after a match with covid-19.
Easily go back — and listen to your body
According to experts, when to resume exercise and how difficult it is to resume exercise once depends on the severity of the virus and the pre-provided fitness level.
Recently updated American College of Cardiology guidelines recommend that patients with asymptomatic covid-19 take a break from exercise for three days following a positive test result to ensure that they are asymptomatic.
People with mild symptoms that are not related to the heart or lungs need to rest until the symptoms go away, these guidelines say.
After resuming the exercise, “I want to get the activity up and running very slowly and step by step,” Metsle said. “The saying’listen to the body’is really appropriate … if you feel tired, don’t press it.”
Metzl and his colleagues recommend that people recovering from mild cases of covid-19 follow the 50/30/20/10 rule. You should reduce it to at most two, or shorten your one-hour yoga class to a maximum of 30 minutes. Then gradually increase each week to limit to 30%, 20%, and 10% of the pre-provided routines. I feel comfortable.
According to Metzl, some people can take months to reach that 10% level, while others can.
“Not all-purpose [solution]And everyone exposed to this reacts differently, and their bodies fight differently, “he said.
Be careful about your mental health
Running has long been Lipnikki’s favorite stress reliever, but she said that struggling to record miles after recovering from Covid created new challenges such as “frustration.” rice field.
According to Peter Economou, a sports psychologist and associate professor of psychology at Rutgers University, frustration is a common feeling when you have to change or pause your exercise routine, even temporarily. am.
“Exercise has proven to be one of the most effective coping skills for managing stress. Therefore, removing exercise from daily life can have a significant impact.” , Says Economou, who co-authored a study showing the student. In the fall of 2020, athletes who were unable to compete in sports due to a pandemic faced increased depression and anxiety.
To maintain mental and emotional health during periods of inactivity or reduced exercise, Economou recommends implementing a “self-care or health plan.”
Just walking around at home, eating a healthy diet, hydrating, and maintaining a mindfulness routine will “make your brain react in a healthier way. Adversity.” Economou said.
Seek medical attention if you have prolonged heart or lung problems
According to Jonathan Kim, one of the co-authors of the American College of Cardiology, most people have asymptomatic or mild symptoms and are otherwise healthy to resume exercise after covid-19. You do not need to get the permission of your doctor. Guidelines for returning to exercise.
“If you want to go back to workout, you don’t have to see a cardiologist. You don’t have to have all these heart tests. You have to be wise and careful,” said Kim, an associate professor. Professor of Medicine at Emory University.
However, during an attack with covid-19 or during subsequent exercise, “chest pain or chest tightness, unusual shortness of breath during exercise, madness, faintness, and apparent arrhythmia. If you “feel”, consult a cardiologist. According to Kim, he keeps his heart and lungs safe while exercising.
Metsle repeated Kim’s advice, adding that before deciding whether to see a doctor, before deciding how people feel, the first steps need to be taken. “Metsle said. That means paying attention when “things aren’t exactly what they should be in your body.” He added that this can manifest itself as huffs and puffs when going up and down stairs, or dyspnea during exercise.
Lipnikki slowly returns to exercise and chooses yoga and stretching sessions when he is reluctant to run.
“I’m still trying to force myself to get up every day and do something active,” she said. “I don’t want to sit down.”
She has DC’s annual Cherry Blossom Ten Mile Run on her calendar next month, but expects to focus on enjoying the flowers and having fun with her friends rather than running the race.
“I’m realistic. This year won’t be a great year, but at least I can have something that motivates me to go out and train,” she said.
