8 Expert Tips for Exercise Post COVID

expert tips for exercising post COVID

There is still so much that we don’t know about the impact of the coronavirus. One thing is certain, from the research and our first hand experience, millions of adults have had to change the way they exercise post COVID.

If you currently have COVID-19, the general recommendation is to wait two weeks before exercising.  This period of rest will allow your body to fight the infection and reduce your risk of complications such as myocarditis (inflammation in the heart).

What do you do after two weeks have passed? I hate to say it, but it depends.  Many people can resume their usual activities with no problem.  Others require more time and additional precautions.  And we see many people still struggling months later.

Lingering symptoms, including coughing, fatigue, an irregular heart rate, shortness of breath, aches, or pains can indicate long COVID (or long haulers) syndrome. If this is you, it’s time to discuss with your healthcare provider what the most safe and effective strategy is for you.  As doctors of physical therapy, we are qualified to make these recommendations and guide you on this journey.

In general, the best place to start is with walking.  It’s low impact and you are completely in control in how hard you push or how often you rest.  It will begin to strengthen your muscles, including your heart. However, just a walk around the block can be a struggle for many so let’s get more specific about the safest way to get back to moving.

Tips to resume exercise post COVID:
  1. Access Your Risk. The effects of COVID-19 vary widely, but are likely at low risk of exercise complications if you’re under 50 with no chronic conditions and had a mild case. Otherwise, check in with your healthcare provider to access if further testing is necessary.
  2. Start out small. Once you’re able to resume your daily activities, start with a walk on a flat surface. Give yourself a break and allow your body to rest if you feel fatigued or short of breath.  If you have difficulty making progress from this point, a post COVID rehab program is the next best step.
  3. Check your posture. Working on postural strength and efficient movement allows you to maximize energy and protect yourself from injuries. During walking or exercise, keep your head up and firm through your core muscles. Keep yourself in a position that allows you to breathe easily.
  4. Practice Breathing. Use your lungs and reduce stress with pursed lip and diaphragmatic breathing exercises. This increases oxygen transport to your muscles for increased endurance and decreased soreness. Consider hyperbaric oxygen therapy if fatigue or endurance is problematic for you.
  5. Spend time outdoors. Time outside allows you to get moving, increase vitamin D, and enhances mental health. Do not underestimate the power of mental health in the process of recovery and performance. Pick a scenic route where you can enjoy fresh air, and green spaces.
  6. Pace Yourself. Allow yourself to ease back into physical activity. Divide your workout into brief sessions of just 10 minutes. Try riding a bike or a rowing machine if weight bearing activities cause too much fatigue.  Yoga and Pilates can be ideal movement practices if endurance is low.
  7. Set goals. Increase your speed or distance a little each week working toward a larger goal. When you’re ready, climb up hills, or pump your arms more. If you hit a plateau in your progress and are unable to return to your prior level of fitness it’s time to get some expert guidance.
  8. Seek out support. Listen to your body, so you can avoid pushing yourself too hard. Most people will be able to slowly progress back into their fitness routine, but some will find long COVID symptoms continue to limit them for months or even years.

When it comes to exercise post COVID, and goals to regain your fitness, it is not a matter of working harder but working smarter.  Nutritional strategies, breathing techniques, postural training, supplementation, compression therapy, and oxygen treatments can set you up for success.  That may sound like a lot of effort, but the results will be worth it.

We have a team of experts here to support you when you feel stuck.  Even when the doctor doesn’t have a clear answer to why you still don’t feel well so long after recovery from your initial COVID illness, you can maximize your changes of a full recovery. A well researched and personalized rehab plan will protect your long term health and the lifestyle you love.

Visit the Long COVID Rehab page on our website or schedule a phone consult for more information.

If you have had a setback from an illness or injury, consider Integrative Health Coaching as your next best step.  Learn more HERE.

Healthier Together with Fall Family Fitness

10 ideas for fun fall family fitness

In these days of grab and go meals, hours spent sitting at desks, and full schedules of extracurricular activities, families need to work at being healthier together. This tends to hit especially hard in the back to school and fall season in our home.  But as parents, it is our responsibility to teach our kids the importance of taking care of our bodies and making fall family fitness a priority.

Exercising together as a family is proven in research to develop children who will grow up with this healthy practice deeply ingrained. In addition, when your family shares time together, regardless of the activity, it also secures and reinforces emotional bonds that yield endless health benefits.

Family fitness is always going to more effective if it is fun, so be creative and resourceful when it comes to the activities you plan.  The number one key though is planning.  We have to be intentional about making movement a non negotiable habit for our families.

Here are 10 ways you can have fun staying healthier together with fall family fitness.

1. Bike Riding

If your bicycles are gathering dust in the garage or shed, get them cleaned and tuned up. Then, plan a family bike ride twice each week. Mornings may be best for hot days, or after dinner may be a more convenient time for you.

2. Alternate Walking and Running

Sure, a family walk is a nice, leisurely activity. But what if you changed it up a bit and alternated walking 3 minutes with a 1 minute run. Most kids love a race and will happily run to the next light post if it’s a competition.

3. Yoga or Tai Chi

It’s nice to have some ideas for indoor fitness activities in case of a rainy day. You Tube provides an endless supply of yoga and tai chi options for a variety of skill levels. Start with short sessions to keep the interest of young kids.

4. Dance Party

One of the most enjoyable fitness activities to do with your kids is dancing. After all, who doesn’t love a party? Turn up the music and get moving in the kitchen or while cleaning up. Older kids may even be interested in trying some salsa lessons or a hip hop dance class together.

5. Rake Leaves

Grab your rakes and get active right in your own backyard. To make it feel like less of a chore, rake leaves into a maze to follow or piles to jump in before bagging them up.  Perhaps you even have a prize for the family member who rakes the tallest pile.

6. Join a Community Fun Run

Check city Facebook pages for an upcoming 5k run or 1 mile walk. Train together, set some goals, and join in the theme of the event – Halloween and Thanksgiving both provide fun opportunities to dress up.

7. Family Zoo Trip

An afternoon spent walking the The Memphis Zoo or attending Zoo Boo is a great way to do more moving and less sitting. Give your kids the map and to navigate to their favorite animals.  You can even throw in a few “I’ll race you to the giraffes” to get the heart rate up.

8. Visit a Local Hiking Trail

Detox from the electronics by enjoying the outdoors together. Hike a new trail and explore the new environment. Take it to the next level with a nature scavenger hunt with a list of leaves, plants, bugs, or wildlife you may spot on the way.

9. Outdoor Obstacle Course

Build a backyard fitness challenge with simple objects like hula hoops, cones, ladders, chalk, or rope. No equipment is required for crab walks or bear crawls that may be a bigger challenge for the adults.  Time each other to see who completes the course the fastest.

10. Play Ball

Whether it’s soccer, baseball, football, or dodgeball, outdoor games involving a ball require extra skill. Make the game a friendly competition, make up your own family rules, or invite neighbors to join in to make this a fun Sunday afternoon or after dinner tradition.

The goal is to demonstrate that fitness is fun, challenging and invigorating. We all know forcing our kids to exercise would result in resistance, so help them develop their own real excitement about staying active. The younger they are the better!

When you educate your children from a young age about fitness and the advantages of staying in shape, these lessons will endure for their whole lives. We know this can be challenging when discomfort in your body or fatigue keep you from participating in many of these activities yourself.  What better gift to give your family than to get help to feel your best so you can stay active with them.

Speak with a Doctor of Physical Therapy about your health and fitness goals today for free by clicking HERE. Our Functional Nutrition Specialist and Integrative Health Coach may be a good resource for you as well.  You can find more about those services at www.amandainspires.com.