Don’t Work Out With Covid-19, at the Gym or Anywhere Else

However, sports medicine experts say that even asymptomatic people need to pause their exercise. For example, the American College of Sports Medicine suggests that low-risk patients need to rest for at least 10 days after being diagnosed with Covid-19. If asymptomatic, the rest should last for 7 days.

“This doesn’t offer a free pass to sit on the couch and watch Netflix all day long.,

David Soma, a sports doctor at the Mayo Clinic in Rochester, Minnesota, said: Malaise.

And restraint is key when you resume training after you recover. Immediately returning to a strenuous exercise routine can take longer to restore fitness levels and, worse, lead to injury or recurrence.

A common rule of thumb when returning to sports after an illness is to avoid exercising if symptoms such as chest congestion or upset stomach are under the neck, says Dr. Soma. If you have symptoms such as a runny nose or a mild headache above your neck, it’s okay to resume exercising, says Dr. Soma. But instead of running, start slowly with low-intensity activities like walking, he says.

He suggests that people with mild Covid-19 symptoms follow the same guidelines after the recommended rest period.

The appropriate cadence for resuming a workout depends on your age, previous level of health and fitness, and your Covid-19 experience. Julie Silver, an associate professor at Harvard Medical School, said that young, active people who have very mild to no symptoms after a rest period can gradually return to their daily lives in a way that accelerates their progression in the next few weeks. I can do it. She says people who are in the hospital or have underlying health problems such as diabetes or high blood pressure need to work with medical professionals such as primary care physicians and cardiologists to plan their return to exercise. increase.

People with protracted symptoms of long covids must carefully manage their training. Symptoms of long covids include increased resting heart rate, extreme fatigue, and coughing. These problems can last weeks or months after infection and can return to dangerous exercise without guidance.

“If you can’t make progress every time you go for a walk and feel tired, you’ll need to see a doctor,” said Dr. Silver, adding that a lung or heart test may be needed.

Michael Fredericson, a sports medicine doctor at Stanford Healthcare, says it takes three to four weeks to return to previous activity levels, even if you are in good physical condition and have only mild symptoms.

He proposes to employ low intensity activities such as walking, cycling, swimming, stretching and yoga. Avoid lifting heavy weights and start with weight activity. He says you should avoid the gym as exercising with the mask on makes it difficult to breathe.

The first week starts with 40% to 50% exercise. That may mean a 15 minute walk every other day. If you feel good, slowly increase your time, frequency, and intensity. Be aware of your mood while exercising. If you experience shortness of breath, increased heart rate, chest pain or fatigue, revert. If the symptoms persist, contact your doctor, he says.

Marie Schaefer, a sports medicine doctor at Cleveland Clinic, states that sleep, proper nutrition and hydration are as important to recovery as any other illness.

“Your body works overdrive. After you get sick, you need to take more care than ever,” she says.

Write in Jen Murphy (workout@wsj.com)