9 Best Exercise After COVID 19 Recovery| Avoid Gym

Last updated on August 10th, 2021 at 11:59 am

Corona patients, when they recover and discharged from the hospital should avoid jumping straightway to stressful exercises and going to the gym. A new set of guidelines (1) have been laid down by researchers, doctors, physical therapists for exercise after COVID 19 recovery.

According to which one should gradually progress to exercise step by step manner and make their body fit for exercising. In this article, we will discuss how you can progress with exercises and what exact exercises you can do.

So, before we jump to the actual exercise, here is the recommendation (1) you should follow immediately after you recover from COVID and you are discharged from the hospital.

1. Exercise should not resume if a patient with COVID-19 has persistent fever, dyspnea at rest, cough, chest pain, or palpitations.
2. Any COVID-19 patient with an underlying cardiovascular or pulmonary condition should consult a physician prior to resumption of exercise, even if asymptomatic.
3. An otherwise healthy patient with a self-limited course of COVID-19 who has been asymptomatic for 7 days may begin resuming physical activity at 50% of normal intensity and volume.
4. Consultation with a physician is recommended if patients who have had COVID-19 develop chest pain, fever, palpitations, or dyspnea on the resumption of exercise.

Let’s now discuss the actual exercises.

Exercises after COVID 19 recovery

After being discharged from the hospital when you have no residual symptoms, like fever, difficulty in breathing, chest pain, cough you can start with light exercise.

Brisk walking

When you feel fine but not fully fit, you need to walk for ten to fifteen minutes every morning. So, if you feel tired while walking, then it’s okay to take a break and sit for a while, then start walking again. This way, continue walking for 10 to 15 minutes, then gradually increase this duration.

Do it once a day, then increase it to twice, then do it three times daily, gradually increase your walking capacity.

Once you feel that you are fit to resume the exercises here’s the set of exercises that you should follow for at least one month before going to the gym.

Knee straight in sitting

So, this is our first exercise, sit comfortably in the chair and then lift one leg straight as shown in the figure, count one to three four five, hold it for five seconds and then put it down.

Then repeat it on your second leg, lift it and count one two three four five, hold it for five seconds and put it down.

So in the same way repeat it at least ten to fifteen times in one session. It is fine if you can do more than this, but at least 10 to fifteen times you must do.

Leg lifting in sitting

In our next exercise after COVID 19 recovery, we have to sit in the same position as the previous one. Then lift your leg straight up from the floor as displayed in the figure. Raise in this way and hold it for 5 seconds, keep it down, The best way is to count one two three four five and then lower it down. 

Shoulder abduction exercise

The next exercise is for the hands. For this, you need two one-litre water bottles. The bottle should be filled with water which you need to hold with both your hands and keep by your sides. Then slowly lift it up to your shoulder level, hold it for 5 seconds then put it down.

Again repeat it, count one two three four five then you put it down. In this way, does it form a minimum of 10 to 15 times, if you can do more than this it’s well and good. This will help to improve the strength of your hand and shoulder muscle that may have become weak due to the effect of covid.

Sit to stand

The next exercise is sit-to-stand exercise. Sit straight on a chair, then cross your hand on your chest as shown in the figure. Okay, cross it and then come to the standing from the sitting position. So, come back to sitting and then again stand.

Initially, you can’t do it more than five to six times, but as you feel you can do it even more than increase it to 10 to 15 times.

COVID recovery exercise, Leg abduction in standing

For the next exercise, you have to stand with a chair by your side. So, keep the chair next to yourself and that then take your leg away from your body sideways. Do this for ten to fifteen times. 

The purpose of having the chair by the side is to give you support while doing this exercise. Suppose if you get imbalance, because there will be some weakness, theirs an increased chances getting imbalance, you can handle yourself. 

In the same way, do it for other leg by shifting the side of chair. Do this for ten to fifteen times in each leg. And as I said, do it twice a day. After that, gradually as you feel fit, you gradually increase the exercise session to two to three to four times.

Bridging exercise after COVID recovery

In the next exercise, you have to do it lying position. First lye down your back and then bend both your knees in this way. Keep your feet together and your hands by the side.

Then slowly lift your waist and raise it to the maximum. Hold this position for five seconds by counting one two three four five. Then lower it down slowly. Repeat this process for ten to fifteen times in one session.

It is a very good exercise to strengthen the weak lower back muscles.

Straight leg raise exercise after COVID 19 recovery

Then the next exercise is done in the same is in position, and we call it a straight leg raise exercise. You have to raise your leg straight in this way, up to thirty degrees, look, I have not raised much, lifting up to thirty degrees, count one two three four five, hold it for five seconds and then slowly lower it down. 

Straight leg raise in side lying

For the next exercise, you have to come to the side-lying position. In this position bend the knee that is lying on the bottom while keeping the top leg fully straight. Now lift the top leg straight until 30 degrees and hold it for five seconds. Repeat it for a minimum of 10 to 15 repetitions.

Repeat the same process on another leg by changing the side. Lye down in another position and then you will bend the lower leg. The upper leg will be straight, then you will hold it for five seconds and then you have to repeat a minimum of 10 to 15 times.

Keep Reading: Postural Drainage Position to Cough out Sputum from Chest

References:

1. Metzl, J.D., McElheny, K., Robinson, J.N. et al. Considerations for Return to Exercise Following Mild-to-Moderate COVID-19 in the Recreational Athlete. HSS Jrnl 16, 102–107 (2020). https://doi.org/10.1007/s11420-020-09777-1