{"id":393122,"date":"2022-09-08T07:00:31","date_gmt":"2022-09-08T06:00:31","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=393122"},"modified":"2022-09-15T10:19:04","modified_gmt":"2022-09-15T14:19:04","slug":"how-soon-should-you-return-to-exercise-after-having-covid","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/how-soon-should-you-return-to-exercise-after-having-covid\/","title":{"rendered":"How Soon Should You Return to Exercise After Having Covid?"},"content":{"rendered":"

If a seasonal cold or hangover forces you to miss a few gym sessions, it shouldn\u2019t derail your training too much. But a viral infection like Covid-19 can be a different story. While some people recover quickly, others feel wiped out for weeks, and getting your gym mojo back can take much longer.<\/p>\n

Knowing how and when to return to exercise after Covid can be tricky as research into the topic is limited and still in its early stages. Experts say how quickly you can bounce back depends on each person, but we\u2019ve found some handy, general pointers for rejoining the Strava pack after a prolonged illness.<\/p>\n

Why is exercise good for us?<\/h1>\n

You don\u2019t want to overtax your body, and taking time to recover after any illness is crucial, but moving again is essential for returning to total health.<\/p>\n

\u201cThe NHS recommends that we get at least 150 minutes of moderate exercise each week, or 90 minutes of intense exercise every week,\u201d says James Bickerstaff, certified personal trainer at OriGym Centre Of Excellence<\/a>. \u201cWhen done correctly, this routine can provide lots of health benefits for our bodies.\u201d<\/p>\n

Notably, studies have found that exercise increases the circulation of immune cells, making us less likely to get sick again in the future. It also aids sleep, helps with joint pain, can speed up recovery and reduces the risk of other long-term health issues.<\/p>\n

Regular exercise is proven to be a guaranteed mood booster too. \u201cSince workouts stimulate the production of hormones like endorphins, they naturally make you feel happy and reduce pain,\u201d Bickerstaff notes.<\/p>\n

\"\"<\/h1>\n

How should you start being active again after Covid?<\/h1>\n

There\u2019s no official hard and fast rule on returning to exercise after coronavirus, but government guidelines recommend a gradual, phased approach.<\/p>\n

It\u2019s essential to take it easy and listen to your body. \u201cStart with light bouts of walking each day and increase your activity over time,\u201d advises Bickerstaff. \u201cSet small but achievable goals for your recovery.\u201d<\/p>\n

Setting goals will keep you motivated in your journey back to health. \u201cI recommend using a fitness tracker to monitor your progress, too,\u201d says Bickerstaff.<\/p>\n

Don\u2019t be disheartened by days when you feel too weak to continue. \u201cIt\u2019s normal after an infection and is unlikely to be a permanent issue,\u201d assures Bickerstaff. \u201cOn these days, prioritise rest,\u201d he adds.<\/p>\n

How do you know if you’re exercising at the right level?<\/h1>\n

Pay attention to your body in those first few sessions. \u201cOne simple way to estimate whether you\u2019re exercising at the right level is to conduct a breath test,\u201d says Bickerstaff. \u201cA breath test requires you to hold a conversation with someone whilst exercising, and if you struggle and become out of breath easily, then it can be deemed too intense.\u201d<\/p>\n

You should stop exercising and speak to your doctor if you have pain or tightness in your chest, if you feel dizzy or faint, if you experience recurring Covid symptoms, or if your heart is beating faster than it should. These symptoms are a sure sign that you need to dial things down.<\/p>\n

\"\"<\/h1>\n

How long after having Covid should you wait before exercising?<\/h1>\n

While some people will feel back to their best quite quickly, others might struggle to do simple things like walking the dog or making a cup of tea. How soon you can start exercising again will depend on the severity of your illness, whether you still have lingering symptoms and any pre-existing conditions you may have.<\/p>\n

You should always wait until you feel better before attempting your regular gym classes. \u201cWait until you’ve had a minimum of 10 days rest from exercise and have been symptom-free for seven days before resuming any exercise other than walking,\u201d says Abbas Kanani, a pharmacist at online pharmacy Chemist Click. \u201cThis a general rule of thumb for healthy people who have had minimal complications from the virus.\u201d<\/p>\n

Long Covid can make exercise more complicated; the term for when symptoms carry on even after your infection has resolved. In the International Journal of Environmental Research and Public Health<\/a>, researchers from the University of Leeds reported exercise is likely to play a role in helping people to recover from long Covid, but that overdoing it could result in symptoms getting worse. If you think you may have long Covid, it\u2019s worth getting advice from your GP before commencing any level of activity yourself.<\/p>\n

Being mindful of how you exercise after Covid is important, but it\u2019s also a good idea to think about nutrition. Top up your lost fluids with plenty of water and eat healthy, balanced meals with all the nutrients you need to come back fighting fit.<\/p>\n","protected":false},"excerpt":{"rendered":"

A seasonal cold or hangover may force you to miss a few gym sessions.. But a viral infection like Covid-19 can be a different story.<\/p>\n","protected":false},"author":20503,"featured_media":393123,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40,73],"tags":[],"class_list":["post-393122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-life"],"acf":[],"yoast_head":"\nHow Soon Should You Return to Exercise After Having Covid? - Form - US<\/title>\n<meta name=\"description\" content=\"If a seasonal cold or hangover forces you to miss a few gym sessions, it shouldn\u2019t derail your training too much. 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