Posted on August 30 by Tammy Bosman (Exercise Physiologist)

When it comes to returning to regular exercise routines after COVID-19, many of the 2 million Australians who have tested positive for the virus wonder when it will be safe to do so and how to do it without putting themselves at risk. It is important to keep in mind that everyone's experience with COVID-19 is unique, and their recovery journey will vary accordingly. Many people may experience a variety of symptoms post COVID-19, such as shortness of breath, muscle aches, and anxiety. It's important to remember that the virus can also have long-term effects, which we will discuss further below.

While recovery can be challenging, we are here to help and support you. It is essential to be patient with your body and yourself, and not rush your return to exercise. In this blog post, we will provide you with tips and guidelines to help you safely return to exercise after COVID-19.

How to know when you are ready to start exercising again

With COVID-19, it's important to allow your body to fully recover before resuming exercise.‍

To determine if you're ready, there are a few things to consider:

• You have had 10 days of rest since symptoms started
• You have had at least seven days with no symptoms, and are no longer taking any medications such as paracetamol
• Listen to your body by using use the traffic light system

- Red (not ready) - persisting cough, shortness of breath that leaves your unable to exercise, fatigue that limits you from ADL and general personal care e.g. getting dressed, showering, making meals

- Yellow (can exercise with caution) - some shortness of breath or little cough, you know these are there but doesn't get in your way of ADL, or doing activities

- Green (go for gold) - feeling good and ready to go

It's important to note that returning to exercise after COVID-19 can be complex due to the long-term effects that may develop post-infection. These effects can include myocarditis (inflammation of the heart muscle), long-term fatigue and lethargy, muscle fatigue, and in a small percentage of cases, the virus attacking the nervous system. Therefore, it's crucial to take things slowly and listen to your body to avoid any further complications.

Returning to exercise safely

The significance of starting with low-intensity exercises and gradually increasing intensity and duration

• Listen to your body - if you don't feel right stop
• Start low and gradually build up the intensity. Start with the bike or treadmill 5-10 mins and increase each week
• It is recommended to reduce your exercise by 50% from what you were doing prior to COVID-19 and build up gradually over four weeks until you return to your usual level. Everyone adjusts at different rates and recovery needs to be individualised
• If you have a pre-existing medical diagnosis, it is recommended to discuss returning to exercise with your GP
• If you experience severe central crushing chest pain lasting more than 10 minutes, stop exercising and call 000

Remember, if you don't start slowly and gradually build up your exercise routine, it could result in regression and the return of symptoms, fatigue worsening, and a longer recovery time.

Additional tips and things to keep in mind when returning to exercise after COVID

• Plan important tasks around when you expect to have the most energy
• Pace yourself so you don’t do too much at once
• Take breaks throughout the day
• Prioritise important tasks and activities, so you don’t use more energy than you need to

Returning to exercise after COVID-19 requires time, patience, and careful consideration. It's crucial to listen to your body, take things slowly, and gradually build up your exercise routine. Remember that recovery from COVID-19 is different for everyone, and it's important to be kind to yourself throughout the journey. By following the tips and guidelines we've provided, you can exercise safely and effectively, and take control of your recovery. Don't forget to consult with your GP if you have any concerns or pre-existing medical conditions. By prioritising your health and well-being, you can get back to feeling like yourself again.