You may be visiting this page as you may have recently had or are recovering from Covid-19 and want to begin exercising again. For many children and adults, you won’t need any specific advice. However, if you were very ill/hospitalised or suffering from long Covid this blog may be helpful!

We are still unfamiliar with some of the long-term effects of Covid-19 and how long they last. Some research has shown that the virus can affect your heart, brain, lungs, and kidneys to varying degrees. And it is almost impossible to determine who will get what symptoms like shortness of breath, muscles aches, fatigue, brain fog, and loss of endurance/stamina.

Returning to normal activity really depends on how severe your case of Covid-19 was. For a mild case, you can typically return to exercise shortly after in a graduated return to activity. The American College of Cardiology Guidelines suggest that it is safe to return to exercise when your mild symptoms are resolved, and your isolation period is over. If you had no symptoms, you could return to activity 3 days after a positive test. It is important to remember that when you are sick your body is working hard to fight the infection. If you were hospitalised with heart or lung related symptoms or have any major concerns, you should check in with your doctor prior to starting to exercise.

A great way to gradually return to sports is the 50/30/20/10 rule. When you first go back to exercise, start with 50% of what you were doing before then gradually add 10% more per week if you are feeling well and able to tolerate it. You should stay at the same level If the work is exhausting, or too much to handle.

Overall, you need to listen to your body and stop if you aren’t feeling well. Do not push through and be patient with yourself. Red Flag symptoms to reach out to your doctor or go the emergency department include chest pains, heart palpitations, nausea, headaches, higher heart rate, lightheadedness/dizziness, shortness of breath, difficulty catching your breath, rapid breathing, extreme fatigue, swelling in your arms/legs, passing out, or losing your vision.

If you have any questions, do not hesitate to contact us at Ballsbridge Physiotherapy in Dublin 4. Our expert physiotherapists can help provide advice and plan your gradual return to activity and help with some of the aches and pains you may have post Covid-19.

Note: For specific individual advice, please contact your GP or physio.

Resources and References

Cleveland Clinic: Returning to Sports or Exercise after recovering from Covid-19

American College of Cardiology Guidelines: How to get back to working out after Covid-19

NHS: Road to Recovery with Long Covid

British Journal of Sports Medicine: Graduated Return to Sport

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