Exercise After Covid: How & When To Safely Get Moving Again

woman running

It’s been two years since the official declaration of the global pandemic in 2020. But people still catch this deadly virus now and then. Even vaccinated people can’t escape its wrath!

There’s no denying that the intensity of Covid-19 has greatly reduced. We have preventative tools and self-testing kits, like FlowFlex antigen Covid-19 self-test, widely available. So, it’s easy to identify the virus and start treating it earlier.

However, once a person contracts this virus, it’s difficult to get back to normal. The fatigue, soreness, and headaches become chronic illnesses. And so, one has to follow up with an after Covid exercise routine

Haven’t heard of it before? Well, let’s get into the details and explain what exactly exercise has to do with after-Covid health. We’ll also discuss how and when you can use it to get better!

exercise for stress relief

Covid & Exercise: What’s the Relation?

The coronavirus is deadly because it comprises all three main systems. These include:

1.   Immune system

When foreign substances enter the body, the immune system is activated to release inflammatory cytokines. These cells work on removal of the foreign substances. However, it also triggers some side effects, like muscle soreness and headaches.

2.   Cardiovascular system

Covid-19 has a direct impact on heart health. It reduces the efficiency of oxygen transfer to cells and tissues. As a result, there’s a lack of oxygen in the body.

Once the brain administers this deficiency, it commands the lungs to breathe harder and more frequently. This makes the person breathless – which increases with movement and exertion.

3.   Nervous system

With low oxygen levels, the nervous system also experiences negative side effects. These include:

  •     Changes in body temperatures
  •     Abnormalities in blood pressure
  •     Gastrointestinal functioning changes

The inflammation can also disrupt the transfer of signals between brain cells, which can ultimately lead to cell death.

As you can see, Covid-19 impacts your physical health badly. All three major systems are compromised. But this doesn’t mean you can’t ever regain their efficiency.

Exercise is widely recognized as a way to stay healthy. It improves blood circulation, reduces inflammation, and boosts immunity. So, it’s the most effective natural way to restore your health.

When to Exercise Again After Covid?

Since Covid-19 impacts your physical health so badly, doing exercise before healing can further worsen the symptoms. You need to first spend at least 10 days rest.

Make sure that your dietary intake is the same as during the Covid days. Eat plenty of fruits and vegetables for vitamins. Focus on drinking fluids like water, juices, and soups.

Let your body get back some energy and repair the most damaged parts on its own.

How to Exercise After Covid?

After the initial rest period, start light exercise in the form of short walks and jogs. You can also do light cycling. This exercise time shouldn’t last more than 15 minutes. 

Once you start to feel better, increase the timespan to 45 minutes. You can also increase the exercise intensity with push-ups and squats. 

Note: Keep a check on your health. If you don’t feel strong or healthy enough, go back to the first stage and focus on improving your diet.

When your body is doing great with light exercises, elevate the time further. Give your daily exercise routine at least an hour, and perform high-level activities. For example, run for up to 3+ miles and cycle intensely.

This stage will strengthen your body and build immunity. If your health doesn’t degrade, know that you’re ready to perform normal exercise without worries. Your body has recovered to a great extent!

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