After being cured of COVID-19 and even when there are no symptoms, the body still feels the effects of the infection. It is weakened and not ready for previous physical activity.
The body does not recover immediately. This is the case even for those who have had a mild infection. Many people complain that they are still fatigued for some time after recovery and can’t do physical activity at the same pace.
In today’s article, we offer expert advice on exercise after COVID-19.
When can I start exercising?
We recommend that you start exercising 10 to 14 days after symptoms have completely disappeared. If you still have discomfort and headaches, you may wish to abstain from sports.
Before you go to the gym, you should be tested again for kovid, so as not to put your visitors at risk. Only if it is negative can you go to the gym. Since there is no lasting immunity to the infection, it is important not to forget about social distance and hygiene.
How do I resume working out?
Exercise after a covid should be low-intensity for the first time. It is recommended that you perform no more than 30 percent of your normal exercise routine. For example, if you have been jogging for 10 kilometres, you should start with 3 kilometres after your recovery. If discomfort occurs during exercise, the workout should be stopped.
It is important to monitor blood oxygen saturation. A pulse oximeter is used for this purpose. It is also advisable to have a cardiogram and a heart ultrasound to make sure there are no problems. Statistics show that people who have had COVID-19 increase the chance of developing heart and vascular disease.
Advice from your family doctor for people who have had COVID:
At least a few weeks rest after symptoms have disappeared.
If myocarditis has been detected and treated, sports should be postponed for 3 to 6 months.
After vomiting and diarrhoea, it is important to maintain a water balance and avoid dehydration during exercise.
After a mild form of coronavirus, you should start at 50% of your normal exercise rate. It is best to refrain from cardio exercise for the first time.
Where to start?
You can start with low-intensity physical activities: walking outdoors, Nordic walking, cycling, swimming and yoga. You can also do squats, twists, lunges, stretches and body bends.
When the covid test is negative, it is important to give your body time to recover. You should build up the workload gradually. Don’t forget to warm up, walk outdoors, but only past crowds of people.
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