Returning to Exercise After Recovering from COVID-19: What to Know


These are difficult times and people all over the world are confused about a lot of things due to this Covid pandemic. The pandemic has been spreading a lot since it was recorded first and has affected about 149 million people globally.

Even though the recovery rate is quite high in most countries, most people are having mental and physical impacts even after being tested negative of the virus. It is in these times that we understand how precious our health is.

 The post-recovery symptoms for different people can be very different and some might not have any symptoms at all. Breathlessness, extreme fatigue, joint and muscle pain, etc. can stay with you for some time making it difficult even to carry out your daily tasks. In such cases, it is important to access the condition of your body before doing any exercise.  

Exercise after Covid

Once you have recovered from Covid, it is very important to take things slow. Your body has been under attack and it’s not ideal to strain it unnecessarily. Exercising is good for health and even sick people are advised not to lay on the bed all the time.

So start exercising slowly giving extra care and attention to your physical condition. Doctors and scientists have not yet fully discovered the capacity and capability of this virus and the symptoms are different for different people. So you need to be extra careful.

Not exercising can make you lazy and build up fat which can cause other health problems. The long-term effects of covid are yet to be discovered and it is important to stay fit, so exercise in ways your body can handle.

Start Slow

Starting slow means not straining your body and carrying out low-intensity exercises for about 5 to 10 minutes maximum per day. It’s better to start with walking or jogging in the first week after testing negative. In the second week, you can increase both the pace and time.

Even while doing low-intensity exercises, it is very important to listen to your body and look for signs that say it can’t handle it. Each people respond to exercises in different ways. The recovery rate for two people who have had the same systems can also be different.

Do only what your body can handle. And it’s recommended not to go alone even if it is for a walk.

Exercising outside and the Air Quality

It is usually recommended to exercise outside in the open air due to a lot of health benefits. Working out in the open where you get fresh air and sunlight is not only good for your physical health, but it also has a positive impact on your mental health.

But the covid is found to be something that affects the lungs of the people and creates a lot of breathing problems. So while exercising, the quality of the air you breathe is very important. The smoke and dust particles can cause breathing problems even post covid recovery.

So make sure that the quality of air in your neighborhood is good before exercising. If you are not sure about the air quality, here are some exercise you must avoid doing outdoors

  • Outdoor breathing exercises
  • Running and Jogging
  • Cycling
  • Outdoor games like Cricket, Football, Frisbee, etc.

The Red Alerts to look for while exercising

It is very important to check whether the exercise you are performing is viable to your post covid physical health. You can use an oximeter to check if your exercise is having more impact on your body than it should.

The impact of normal breathing exercises on your pulse rate must not be more or less than 5 beats, according to doctors. But a brisk walk can fluctuate your pulse rate by 10 to 15 beats. Anything more than that means you are pushing your body and need to immediately slow down.

You can increase the intensity of your exercise if you have had 7 symptom-free days. The intensity of exercise can be increased by 5 percent every week, till you are back to your normal capacity.

The oxygen saturation of a healthy person is between 95 to 98 percent. If he/she is carrying out vigorous exercises the heart rate rises to get more oxygen to the lungs. A balance between demand and supply must always be maintained in an ideal situation. The reading can show a difference or rise of 2 percent at times but it should never fall below 92 to 93 percent.

Exercising for beginners

People who have been exercising regularly tend to know how to begin slowly and can know the difference in their breathing. It is easy for them to evaluate their body condition and increase the intensity of the workout gradually.

But for people who are starting to exercise post covid recovery, it should be very slow and careful. It is always better to consult a physician and ask their opinion on how to start exercising.

People for whom exercise is not an option – Endoscopic Weight loss

There are people with weight problems and other health issues for whom exercising or dieting is not an option and it is important to stay fit after covid, especially since its long-term effects are unknown. For such people, there are various endoscopic weight loss options to stay fit and not gain excess weight.

Endoscopic weight loss procedures are performed without surgery. The procedure will he alter the stomach in such a way that it can only hold a tiny amount of food.

These are safe procedures, avoids open surgery, and do not leave any mark or scar on the body. Exercising and dieting is, of course, a better option, but cannot be done by all people. So for those who wish to control their weight and stay fit post covid recovery, endoscopic weight loss procedures can help.

It is very important to consult a good physician before deciding on which endoscopic procedure to go with. With Be Better Bariatrics, we provide our clients with the best solutions for weight loss. Our expertise in the Endoscopic Weight-loss method or Surgery-less weight-loss methods has made us the most trusted weight-loss to perform procedures like gastric sleeve in Mexico. Contact Be Better Bariatrics to know more!

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