- 10 Feb 2022
Experiencing COVID-19 can be very frustrating. I felt this first- hand last month. On top of that you will need to be in quarantine which means being physically away from your loved ones. This situation will be a test of your strength both mentally and physically.
The symptoms of difficulty in breathing, fever, headache, chills, muscle ache will make you just stay in bed. If you feel that it is very difficult for you to move, let your body takes its course. Give it a rest and recover.
With more than a week of quarantine, you will most likely feel a bit better after few days. Remember, the goal during these times is to take things slowly and get back to moving safely. You can start walking around your room and do some calisthenics and stretching workout.
Calisthenic exercises are relatively quick and involve moving most or all of your body. You repeat each exercise at least 10-12 times. This doesn’t require any equipment which means that you can do it anywhere, at any time. All you need is some space and 30 minutes.
Cardio workouts can be done in different forms. If you have a device like a smart watch or a chest strap it is better so you can safely monitor your heart rate. You will need to be very observant on how you feel. Keep in mind that listening to your body is vital.
Once you start to feel better, you may slowly add body weight training such as squats, lunges, push ups, planks and you may add variety to your cardio workout like jumping jacks, high knee ups or runs, burpees to name a few.
Of course, symptoms, duration and the severity of COVID varies from person to person. Some will have mild symptoms while others experience a more serious state.
Returning to physical activity following any serious illness can be a difficult and frustrating process. You just want your body to behave and perform like it used to, but the reality is that, depending on the length and severity of the illness, your physical fitness may have taken a considerable step backward in terms of muscle strength, muscle tone and conditioning as well as cardiorespiratory fitness.
The Hospital for Special Surgery Sports Medicine Institute in New York City recently published guidelines for returning to exercise following recovery from mild to moderate COVID-19. It’s important to note that these guidelines, which touch on six key areas, are likely to evolve along with researchers’ understanding of the disease. Also, these guidelines are strictly for those patients who are fully recovered and symptom-free and have been cleared by their doctors to resume physical activity.
• For those who had respiratory symptoms like pneumonia:
Rest for at least a week after symptoms subside, gradually return to physical activity and stay mindful of the quality and rate of your breathing.
• For those who had cardiac, or heart-related, symptoms:
Rest for two to three weeks after becoming symptom-free. Those with heart inflammation should wait as much as three to six months before returning to exercise.
• For those who had hematologic or blood related symptoms:
Start with low-intensity activities such as taking a short, leisurely walk and limit sedentary time, as this will reduce the risk for blood clots.
• For those with gastrointestinal symptoms:
Keep track of your fluid and caloric intake while easing back into a physical-activity routine.
• For those with musculoskeletal symptoms:
Gradually return to exercise, taking things slowly before returning to the workouts you were doing before COVID-19.
• For those with no symptoms:
Make a gradual return to exercise, at about 50 per cent of your pre-COVID exercise intensity. And pay attention to your body in case symptoms begin to appear. Keep safe everyone. Observe precautions like wearing of masks, social distancing, avoiding crowds and keeping hands clean.
