Exercise Guidelines to Improve Your Health after Recovering from COVID

If you are looking forward to a normal life after recovering from COVID-19, then relax! You can follow simple exercise to improve your health along with a proper COVID recovery diet plan for a smooth transition.

It is quite natural to expect a quick transition to a normal life after recovering from a COVID-19 infection. This feeling is more intense if you have the habit of working out regularly or a devout fitness enthusiast. If you follow a healthy diet with sufficient rest, and an Immunity boosting workout schedule, this will make an essential strategy after COVID recovery. Watching Yoga classes and other exercises by certified instructors on FITPASS-TV, can be a good way to start your exercise routine and to feel more energetic. 

Why Working Out is Important During Covid-19?

Working out is essential even during the treatment of COVID-19. According to reliable studies, exercise can significantly reduce the possibility of Acute Respiratory Distress Syndrome, which is one of the serious complications of COVID-19 infection. You should note that recovery from COVID does not protect you against the future attacks of Coronavirus. Therefore, working out is important during COVID-19 treatment and recovery. COVID recovery diet is essential to return to normal after you have recovered from Coronavirus infection. With FITFEAST you can take consultation with online personal nutritionists who will help you to plan and track your diet effectively. 

Since COVID-19 infection affects the lungs, you need to make sure that your lungs are in good shape before undertaking any exercise routine. Focus on breathing exercises after consulting with your doctor. This can restore your lung capacity to normal levels and will prepare you to perform slightly more demanding workouts such as aerobics.

What Should be the Duration of your Workout During Covid-19 Recovery?

Returning to a Normal Exercise Routine

If you had a mild COVID-19 infection, then you can start a light workout routine after performing breathing exercises to strengthen your lungs. You may want to know what should be the duration of your workout during COVID recovery. Begin with ten minutes of mild intensity workout and go on adding five minutes every week to reach a thirty-minute workout routine after five weeks. Join an online fitness plan such as FITCOACH to get guidance from a dedicated fitness coach - ARIA. ARIA monitors your habits and preferences to create specialized workout routines based on your needs and goals. ARIA learns about you and your fitness preferences with each completed workout.

Make sure that your lungs are in a suitable position to support physical activities by checking oxygen concentration regularly with help of a pulse oximeter. The standard oxygen concentration should be above 95 percent. If it is falling by more than 10 to 15 counts after a brisk walk, then you should refrain from doing intense physical activities or workouts and call your doctor.

Proning Exercise

Proning helps improve oxygen supply to the lungs and also hastens the recovery. Proning involves lying down on your stomach for a minimum of thirty minutes to a maximum of two hours. You can keep pillows under your arms, chest, and thighs for optimum oxygenation. Proning is also possible by lying on either side alternatively.

Breathing Exercises

Breathing exercises such as diaphragmatic breathing and pranayama help restore lung capacity faster. Pranayam is one of the oldest and the most time-tested breathing exercises. Alternate inhaling and exhaling by closing the right and left nostril at one time help strengthen lungs during COVID recovery.

For performing diaphragmatic breathing, you need to lie down on your back and take long breaths by putting one hand on the stomach and one on your chest. Let your stomach and chest expand as you breathe in through nostrils. Now slowly breathe out through your mouth. You should repeat this for one minute.

Walking

If you can get around at home without feeling tired or breathless, then walking exercise can be an ideal option for regaining fitness and strength after recovery from COVID-19 infection. You should start with walking around in the house and then go out for a stroll as you gain confidence. Initially, restrict your walking for ten minutes and slowly reach up to half an hour by the end of the fifth week. Do not forget to take breaks in between to let your lungs get used to the activity. 

Climbing Stairs

Stair climbing is the best workout at home to gain strength and stamina using no equipment. If you are recovering from a COVID infection, then it is better to start by climbing down provided you have a facility of lift for coming upstairs. You may ask someone to accompany you for support if required. Start by climbing down a single flight and then add one flight after every week. If you have the confidence of climbing the stairs, then it would be advisable to take a rest after every flight of the staircase.