Returning to exercise post COVID

From what we have researched timeframe-wise, most people track around the 3-6 week mark for a full return to pre-infection exercise levels.

Less aerobically intense sports (such as golf) may progress quicker.

Firstly, what has been happening as you fight off the infection?

Basically, the body releases inflammatory cells to fight the infection, these cells have also been associated with tissue damage. Given this virus can involve many of the body’s systems (heart, kidney, blood, and nervous systems), it’s pretty important to not overload it too quickly when returning to exercise.

Ahhh balance, one of life’s ongoing struggles...

On one hand - you need rest to recover. On the other - prolonged rest also has its pitfalls such as reduced strength, persistent fatigue and lack of motivation.

Light exercise helps our immune system and can reduce your risk of respiratory infection and improve your recovery following a viral infection.

Apart from the positive effects of exercise on the overall cardiorespiratory and metabolic function, it has also been shown to reduce anxiety and depression while improving self-esteem and counter the negative effects of self-isolation.

Win win!

So how to return safely?

These days, there is a greater understanding about how exercise has huge benefits for your physical and psychological wellbeing, so we obviously want you to get back into it as soon as it's safe to do so.

Your activity should be guided by both physical and psychological factors, current research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8407897/ recommends returning in a graduated phase or steps of activity.

Due to the long period of physical inactivity (of at least two weeks of rest without exercising), those recovering from an infection may be at an increased risk of injury. The overall advice is that you should have 7 days symptom-free before restarting your exercise program. From here it needs to be gradual, and you need to recover from each exercise session symptoms free before increasing the intensity.

Never overlook the basics of returning to exercise with good sleep, nutrition, and hydration. Every little bit helps.

Phase One

Start with low-intensity exercise for one week initially i.e., Controlled breathing exercises, gentle walking, stretching and balance exercises before engaging in more strenuous types of exercise.

Avoid intense exercise, especially heavy resistance work for the next week.

Phase Two

As you recover, over the next week slowly build up the time spent exercising. Then if all goes well, build up the intensity of the exercise. i.e., try some walk/jog, light resistance exercises and gradually building up.

Once you have 7 days of this exercise without feeling tired afterwards you can move onto the next phase

Phase Three

Moderate intensity exercise which may make you feel short of breath, running, gym classes, swimming etc.

Again, you can slowly increase the intensity if you are not experiencing any symptoms post-exercise.

Phase Four

Another week later and all going well, you should be safe to move back into your normal exercise and activities.

Note: If any symptoms occur (including excessive fatigue) while going through these phases you should return to the previous stage and progress again after a minimum of 24 hours’ period of rest without symptoms.

Listen to your body as you may feel more tired than normal - don’t push through this.

Why? Well studies have shown returning to high-intensity exercise training while the body is still experiencing a systemic infection with persistent cough, fever and breathing difficulties is strongly associated with a significant risk of major complications such as myocarditis.

Some monitoring may add value, which could include:

Resting heart rate.

Rated perceived exertion.

Sleep, stress, fatigue, and muscle soreness.

Injury-Psychological Readiness to Return to Sport.