Getting Back to Exercise After COVID: A Professional’s Guide for Safe Recovery

Dr. Terry Ann Scott

With the recent resurgence of COVID-19, many people who were infected are now wondering how to safely return to their workout routines after weeks of illness and rest. As a health professional and trainer, I’ve received many questions on this topic, especially from those eager to return to their pre-COVID fitness regimens. It’s important to recognize that COVID-19 can take a toll on your body, so a gradual and cautious approach to exercise is essential for a healthy recovery.

In this post, I’ll share professional advice on how to ease back into exercising after recovering from COVID-19. Whether you’re a seasoned athlete or just getting into fitness, these tips will help you reintroduce movement safely while allowing your body to heal and regain strength.

Why You Should Take It Slow After COVID-19

COVID-19 impacts more than just your respiratory system. It can leave you feeling fatigued, short of breath, and weakened even after the acute phase of the illness has passed. Returning to exercise too soon or too intensely can lead to setbacks, delayed recovery, or even complications like post-viral fatigue. Gradually reintroducing exercise will allow your body to rebuild its stamina without unnecessary strain.

Week 1: Gentle Reintroduction to Movement

The first week after recovery should focus on light, gentle movements to gauge how your body responds to physical activity. Avoid high-intensity exercises and prioritize mobility and low-intensity cardio.

Day 1-3: Light Cardio & Mobility

Start with 15-20 minutes of light cardio, such as walking or using an elliptical. Keep the intensity low, around 50-60% of your usual effort. The goal is to move your body without pushing it too hard.
Incorporate 10-15 minutes of dynamic stretching to loosen up your muscles and joints. Simple movements like shoulder rolls, hip circles, and leg swings can improve mobility and prevent stiffness.

Day 4-7: Light Strength Training with Rest Days

Begin with light strength training using bodyweight exercises or light dumbbells. Focus on exercises like squats, push-ups, and dumbbell presses. Perform three sets of 8-10 reps with plenty of rest between sets.
Gradually increase your cardio to 20-25 minutes, but keep it moderate and avoid anything too strenuous.
Take 1-2 rest days to allow your body to recover between sessions.

Week 2: Building Strength & Endurance

In week two, you can slowly increase the intensity and duration of your workouts, but it’s still crucial to monitor how your body feels and make adjustments as needed.

Day 1-3: Increased Cardio & Strength

Extend your cardio sessions to 25-30 minutes. You can begin to pick up the pace slightly but still avoid high-intensity interval training (HIIT) or vigorous exercise.
To incorporate more strength training, focus on upper and lower body exercises. Use light to moderate weights and increase your reps to 10-12 for each set.
Exercises like triceps kickbacks, dumbbell shoulder presses, squats, and deadlifts are great for rebuilding strength. Aim for 3 sets of each exercise.

Day 4-7: Core Work & Full-Body Training

Add core exercises such as Russian twists, planks, and flutter kicks to your routine. These exercises should be done in short sets (30 seconds to 1 minute) to avoid overexertion.
Combine upper and lower body workouts for a full-body session. To prevent fatigue, keep your rest periods longer than usual, about 2 minutes between sets.

After Week 2: Returning to Your Normal Routine

After two weeks of gradually increasing intensity, you should be ready to return to more normal exercise routines. However, listening to your body and taking additional rest days is essential. Depending on your recovery progress, you may need 4-6 weeks before fully returning to your pre-COVID fitness levels.

Cardio: Gradually increase to 45 minutes of cardio by adding 5-10 minutes per weekly session.
Strength Training: Slowly return to your usual weights and reps, aiming for full strength by the 4-6 week mark. Keep a rest day between strength sessions to allow your muscles to recover.

Critical Tips for COVID Recovery Workouts

Hydrate: Staying hydrated is crucial for thinning mucus and supporting your body’s recovery.
Nutrition: Focus on a nutrient-rich diet to fuel your body, with plenty of vitamins and minerals to aid recovery.
Rest: Take rest days seriously, especially if you’re still fatigued or experiencing post-COVID symptoms.
Monitor Symptoms: If you feel short of breath, dizzy, or overly tired, stop exercising and consult a healthcare provider before continuing.

Final Thoughts

While jumping back into your previous fitness routine may be tempting, patience is key when recovering from COVID-19. By taking a gradual, structured approach to exercise, you’ll give your body the time it needs to heal and regain strength without the risk of overexertion. Remember, each person’s recovery journey is different, so listen to your body and adjust your routine as needed.

Stay safe, and here’s to a healthy recovery!