How to Return to Your Regular Exercise Routine After Long Covid

According to an ONS report published in February 2022, an estimated 1.3 million people in the UK were experiencing long Covid, with one of the most reported symptoms being a general fatigue that makes returning to a regular exercise routine an unprecedented struggle.

Here the founder of health education platform, Mind Body Doctor, and General Practitioner, Dr Tosin Ajayi-Sotubo, shares some tips on how to ease your way back into the fitness grind.

What exactly is long Covid?

Long Covid is the term used to describe Covid symptoms that continue for weeks or even months beyond the acute Covid illness. Symptoms of long Covid can vary from feeling tired and fatigued to shortness of breath, muscle aches and pains, and more severe symptoms. It’s been found that the recovery time of Covid doesn’t appear to relate to the severity of the acute infection.

Why would exercise be more difficult if you have long Covid?

Coronavirus is a respiratory illness and this means that it affects the lungs primarily. When you exercise your lungs are working at an increased capacity to respond to the increased demands of oxygen. So any lung-related illness can make it difficult to exercise. Not only that, but we know that Covid can affect many more organs including the heart, kidneys, and the brain, and this can take an additional toll on the body making it difficult to exercise.

What would you recommend for people looking to get back into exercise after suffering from long Covid?

We know that the way each person responds to Covid is very different and personal. Therefore it’s important to remember that there is no one-size approach that fits all and you have to approach getting back into exercise in line with what’s right for you and your health.

Here are some things to remember:

• Firstly, wait until you’re feeling better. Do not go back to exercise until all your symptoms have resolved.
• Secondly, it’s a good idea to speak to your GP or a healthcare practitioner prior to getting back to exercise. This is especially important if you have suffered from long Covid, had severe symptoms, or have any underlying illnesses.
• It’s important to start slow and at a level that feels comfortable to you and then gradually increase the amount and intensity of exercise over time. Listening to your body is really important and responding when you need to rest or take a break.
• Don’t put too much pressure on yourself. You may not be able to go back to the level of activity you once had before or it may take a while for you to reach this stage. Be patient with yourself.