Back from COVID? Don’t Rush Your Workouts — Experts Warn of Hidden Risks

Recovering from COVID-19 often comes with a strong desire to return to your regular routine, including exercising. While getting back to physical activity is important for your mental and physical health, it's crucial to approach it thoughtfully. Jumping straight into your old workout regimen can lead to setbacks or prolonged symptoms. Taking a measured approach ensures a safe and effective return to fitness.

The right time to start exercising again depends largely on your COVID-19 symptoms. Experts recommend waiting until your symptoms have fully resolved, which typically takes about 10 to 14 days. Even if you’re asymptomatic, it’s wise to ease into physical activity to avoid any delayed reactions. Starting too soon can worsen your condition or prolong your recovery period.

Begin your post-COVID workout with low-impact exercises such as walking, yoga, or easy cycling. If you prefer strength training, use light weights or just your body weight to avoid overexertion. Gradually increase the intensity and duration of your workouts as your strength and stamina return. Following a gradual plan helps rebuild your fitness safely without overwhelming your body.

As you resume exercising, it's important to monitor how you feel closely. Pay attention to any unusual symptoms like chest pain, excessive fatigue, or shortness of breath. If you experience any of these signs, stop exercising immediately and consult a healthcare provider. Listening to your body helps prevent serious complications and ensures a smoother recovery.

For those experiencing long-term effects from COVID-19, returning to exercise requires extra caution. Long-haulers should take extra time to assess their physical readiness and consult with health professionals. Starting with even gentler activities and gradually increasing intensity can help manage symptoms like persistent cough or difficulty breathing. Patience and personalized plans are key to safely regaining your fitness.

Returning to exercise after recovering from COVID-19 is a positive step towards reclaiming your health and normalcy. However, it’s essential to do so thoughtfully and gradually. By starting with low-impact activities, listening to your body, and seeking professional advice when needed, you can safely rebuild your fitness levels. Remember, patience is your best ally in this journey to full recovery.