top of page

Returning to exercise after Covid-19

Covid did affect me for quite some time but my body healed. I repaired it and rebuild it.
Cody Garbrandt

As some of you I’ve chatted with in world know, after all this time, I’ve been struck down by a particularly nasty bout of the Rona! Today marks the second day of testing negative and I can tell you, I’m relieved, grateful and delighted that it finally seems to be going away! The thing I’ve missed most is exercise, as you know I’m a runner and a bit of gym bunny, I’ve not done anything for well over two weeks now and I’m itching to feel a little bit better so I can get out there!


Common wisdom suggests getting back to exercise after Covid should be slow and well thought out, this is what I’ve learned from the interwebs;


Is exercise safe after Covid?


“Exercise in some form will be safe post-Covid,” says Adam Hewitt head of clinical lead at Ten Health & Fitness, who is heading up their Covid Recovery Programme.


“Start slow and avoid the temptation to compete with your [pre-Covid] self. This is a vicious virus that affects major parts of your body. With that, it is still new in the medical field, and with that in mind, a slow and measured approach is certainly advised.”


The BMJ affirms that exercise can be safe after Covid, providing that you take a progressive approach (basically, don't push it - more on this to come), and have rested for the advised amount of time above.


How long should you wait until you start exercising after Covid?


According to the BMJ, you should stick to the following advice:

  • Rest for at least 10 days after the first day you begin to show symptoms, whether they're mild or not.

  • Rest for 7 days if you're asymptomatic.

  • You should also be symptom-free (if you showed symptoms in the first place) for at least 7 days before thinking about exercising again.

So, if you're experiencing symptoms for 10 days, then rest for 7 symptom-free days, that'll mean 17 days off exercise. Dr Amal Hassan, a sports and exercise medicine consultant, shared her thoughts on Instagram on the most important points to keep in mind.

  • Don’t follow guidelines for athletes if you are indeed NOT an athlete; they generally have lots of medical support.

  • If you are an athlete that doesn’t have medical team support, don’t follow the return to sport guidelines!

  • 10 days complete rest from date on symptoms onset, everyone.

  • At least 7 days symptom-free, able to get through a normal day before progressing to start on the light-intensity activity level for SHORT periods.

  • You must be symptom-free at every stage to progress to the next (think temp, fatigue, SOB, headache, cough, unusual body aches, chest pains or palpitations)

  • Non-athletes should stick at the same level for 7 days before progressing, achieving sustained activity for 30 minutes at the given intensity, symptom free before progressing.

  • Asymptomatic athletes (7 days) that have rested for 10 days should be physically examined and have cardiac screening (Echo + ECG) before returning to training.

  • This isn’t exhaustive guidance, but given the potential risks of prolonged symptoms for going too hard, too soon (despite the likelihood most people will be fine), it’s good to have the inf

An expert-consensus statement by pulmonologists published in The Lancet recommended that athletes rest completely for at least 10 days from the time they first experience symptoms and then take a further week off for symptoms to resolve.


“In elite sports, we set the first week after 10 days off as light aerobic walking or equivalent, regaining range of motion, and no more than bodyweight strength and conditioning,” says Dr Rebecca Robinson, consultant in sports and exercise medicine at the Centre for Health and Human Performance (CHHP).


“But it's vital to remember that athletes will respond differently and, as Dr Amal says, they likely have lots of medical support that means they may be able to bounce back sooner or easier.”


“We recommend listening to your body and ensuring you do rest when your body indicates that’s what you need”, says Hewitt. “If you have the means, help from a specialist is advisable”, he adds.


What kind of exercise should you do after Covid?


The BMJ has created a detailed breakdown of what kinds of exercise you should do after having Covid (and 10 days after showing symptoms, along with 7 days symptom-free), and how to tackle them. Here's everything you need to know, along with a full schedule of exercise.

  • Dedicate a minimum of 7 days to each phase

  • Drop back if you find a phase difficult

  • Only move up a phase when progression criteria is met

Phase 1

Goal: Preparation for return to exercise

Exercise: Rest, breathing exercises, flexibility/stretching, balance, gentle walking


Phase 2:

Goal: Low intensity activity

Exercise: Walking, light yoga – graduated increases of 10-15 mins per day

Progression: Only after 7 days and when you can walk for 30 minutes with ease.


Phase 3

Goal: Moderate intensity aerobic and strength challenge

Exercise: An example: 2 intervals of 5 minute aerobic exercises separated by 1 block of rest – add in one interval per day as tolerated

Progression: Only after 7 days and when you can achieve 30 minute sessions and feel recovered within an hour


Phase 4

Goal: Moderate intensity aerobic and strength challenge with coordination and functioning skills

Exercise: 2:1: days training: recovery, with two days of training as in phase 3, and 1 day of rest.

Progression: Only after 7 days and 'when fatigue levels are normal'.


Phase 5

Goal: Baseline exercise

Exercise: Return to regular exercise pattern

Dr Robinson's recommendations, meanwhile, include a walk or an easy cycle (provided you have self-isolated as per government guidelines before going outside).


Dr Robinson's recommendations, meanwhile, include a walk or an easy cycle (provided you have self-isolated as per government guidelines before going outside).


Now is also a great time for some yoga, Dr Robinson adds. “Lots of people find breathing patterns alter after Covid, so breathing practice through yoga can really help.”


“Yoga and gentle Pilates will help you regain your range of movement too, without putting too much strain on the body. If you had niggles before Covid, attend to them now by focusing on rehab – reframe it as prehab for your return to sports,” she adds.


Here’s a few links I’ve also found helpful;



I am determined to bounce back, better and stronger than ever!


What’s on this week?



Head & EyesLeLUTKA EvoX AVALON 3.0

Hair DOUX - Dara Hairstyle [XS]

Face SkinDeeTaleZ Skin *Amanda* for LELEVOX /nobrows/ Velour-CHANTI

BodyMaitreya Lara V5.3 - VELOUR: Ipanema Body for Maitreya - Fit (Chantily)

NailsAscendant - Spring Nails Fatpack - Maitreya

AO – BodyLanguage SLC BENTO AO Mate @ this round of Uber

Shape – DeeTaleZ Shape for Lelu EvoX AVALON / Skins "Alexa & Amanda" Cu - Tweaked!

Necklace & Earrings (Yummy) Chloe Set @ this round of Collabor88

Wedding Ring ~~ Ysoral ~~ .:Luxe Wedding Ring Malie:. (Maitreya)

Rings(Yummy) 90s Enamel Rings [Lara]

DressTETRA - Bella Dress - Maitreya

Shoes TETRA - Bella Dress - Maitreya


Pictures Taken at the Stunningly Summery Whimberly


RECENT POST
JOIN MY MAILING LIST
bottom of page