Returning to Exercise After COVID-19

If you are recovering from the COVID-19 Coronavirus and considering a return to exercise, take it slowly. Recovery takes time, regardless of whether you experienced mild, moderate or severe symptoms of the virus. If you are now symptom-free and wish to begin exercising, a slow and systematic approach is recommended.

General Exercise Advice

• Start gradually and build-up
• Always warm-up – exercise – cool down
• Aim to start with 5 reps of each exercise and increase by 1-2 repetitions each day as able
• Gradually make the exercise harder by adding weights; keep it simple with tins of beans/bottles of water
• Take sufficient rest breaks between each exercise: 1-2 minutes as required
• Exercise to a level where you are moderate to fairly short of breath
• Try to co-ordinate your movements with breathing out on the hardest part
• Aim for 30 minutes of exercise per day; this can be split up into 5-10 minutes sessions throughout the day

Walking advice

• Walking is a gentle way to return to physical activity and can help promote a return to regular activities
• Try to increase the distance you walk and the time you spend walking
• Start with a few minutes each day and increase gradually by 1-2 minutes

Being short of breath is not dangerous but you should not feel unwell due to exercise. If you have any pain or feel unwell during your exercises – stop immediately. If your symptoms persist, contact your GP for advice.