Do you find it difficult to move after being infected with COVID? you are not alone. Even with mild symptoms, it can be difficult to get back in shape.
Preparing to return to exercise is important, but it is also important to do it slowly.
In general, most people can begin returning to exercise or sports activities after at least 7 days of asymptomatic symptoms. Seek medical attention if symptoms persist 2 weeks after diagnosis.
It is normal for the body to feel tired as it consumes more energy while fighting a viral infection. However, it is also very easy to lose strength at rest. A study of older people in the ICU found that up to 40% of muscle strength could be lost in the first week of immobility.
Read more: Fatigue after COVID is more than just fatigue.5 tips on what to do about it
Weak skeletal muscles affect not only physical function but also organ function and immune system. These are essential for regaining strength after COVID-19.
Especially the elderly, overweight, or the underlying chronic illness.
Read more: Are you at home with COVID?5 simple tips to help you breathe more easily
5 things to remember about post-COVID exercise
If you’re ready to return to workout and feel that you haven’t experienced COVID-related symptoms for at least 7 days, here are five things to keep in mind when resuming workout.
1)Adopt a gradual return to physical activity.. Even if you are a marathon runner, start with a very low intensity. Low intensity activities include walking, stretching, yoga, and gentle strengthening exercises.
2)Strengthening exercise is just as important as aerobic exercise.. Strength training can trigger the production of hormones and cells that boost the immune system. If weights and resistance bands are not available, weight exercise is a great starting point. Simple weight exercises include free squats, calf raises, and push-ups.
3)Do not exercise excessively.. Use the perceived motion scale to guide you how hard you should work. First, aim to exercise only at a perceptual motor rate of 2/10 or 3 for 10 to 15 minutes. During exercise, do not dispel fatigue and pain in this early stage as it may continue to assess the perceived level of exercise and delay recovery.
Four)Listen to your body.. Only increase the intensity of the exercise and lengthen the exercise time if there are no new or recurrent symptoms after the exercise and you have completely recovered from the previous day’s exercise. Do not exercise excessively. You may also want to consider having a break between exercise sessions to give yourself time to recover.
Five)Beware of anxious symptoms.. If you experience chest pain, dizziness, or difficulty breathing while exercising, stop immediately. If symptoms persist after exercise, see an urgent doctor. Also, if you feel tired after exercising, consult your doctor.
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Beware of post-exercise fatigue
For most people, exercise helps to improve the mood after COVID-19 infection. However, for some people, exercise can actually make you feel sick by exacerbating your symptoms or causing new symptoms.
Post-exercise fatigue can be experienced by people who resume exercise after COVID infection. This occurs when an individual feels good at the beginning of exercise but immediately experiences severe fatigue. In addition to fatigue, people with post-exercise fatigue may also experience post-exercise pain, emotional distress, anxiety, and sleep interruptions.
If you feel tired after exercising, you should stop exercising immediately. To avoid causing post-exercise fatigue, regular rest and activity should be disseminated throughout the day. Seek advice from your doctor or talk to a physiotherapist or exercise physiologist who can give you advice on the best ways to manage this condition.
