Returning to exercise after COVID-19
With so many people recovering from COVID-19 I thought it was important to remind you to take it slow before you dust off your hockey boots and soccer balls leading into the winter sport season.
Here are a few simple tips to help your recovery in the early days:
Stage 1 (10 days minimum)
• From day of diagnosis or first day of symptoms its important to prioritise rest over exercise for a minimum of 10 days.
• Hydrate, Hydrate, Hydrate! Keep your fluids up. Aiming for 2-3L (a little more than normal) when you’re unwell to help reduce fatigue and maintain blood pressure.
• Sleep! Ensure you are getting 7-8 hours a night (minimum). I know this is especially hard for all of the new mums.
• Nutrition. Make sure you are eating small, frequent meals high in nutrients, with your recommended servings of vegetables and fruit each day.
• Be kind to yourself. You won’t be able to jump straight back into your pre-Covid routine. Take it slowly, ease yourself in and remember to be kind.
Stage 2 (2 days minimum)
• Light exercise - walk, light jog, stationary bike, no resistance training
• <70% max heart rate
• Duration <15mins
Stage 3 (1 day minimum)
• Light to moderate exercise - running drills, body weight resistance, circuit training
• <80% max heart rate
• Duration <30mins
Stage 4 (1 day minimum)
• Moderate exercise - more complex training, sport specific skills, running, weight training
• <80% max heart rate
• Duration <45mins
Stage 5 (2 days minimum)
• Moderate to Intense Exercise - normal sport activities, non-contact activities, sport specific drills, running
• <80% max heart rate
• Duration <60mins
Stage 6 (1 day minimum)
• Complete one day of traditional sport practice or normal exercise routine
Stage 7
• Return to unrestricted competition and exercise.
Further Tips
• Be patient, listen to your body
• Take it easy!
• If you experience any symptoms such as chest pain/heart palpitations, nausea, headache, swelling in extremities, excessive fatigue, shortness of breath, changes to vision or feeling of lightheadedness - stop exercising immediately and consult your health care professional.
It’s important to discuss your plans with your healthcare provider before returning to any exercise after COVID.
Sophie x