If you're wondering, "how soon should I exercise after COVID?" or "can I exercise with post-COVID effects?", you are not alone. COVID-19 has affected the workout routines of countless people.
Since the emergence of COVID-19 in December 2019, medical knowledge about the virus and its effects on the body has rapidly evolved. Today, exercise medicine experts have helpful guidelines for exercising after infection.
Let’s explore how to safely return to exercise after recovering from COVID-19. This blog post will cover the following topics:
Symptoms after infection vary, and return to physical activity is highly individual. Establishing a new baseline relies on understanding your COVID journey— be it a mild or severe case.
As a result of battling the virus, your body has undergone significant physiological stress. COVID-19 affects multiple systems, including the respiratory, cardiovascular, and immune systems. The body's immune response to the infection, along with the lingering effects of the illness, can leave you feeling drained. This fatigue can persist even after the acute phase of the infection has passed.
Post-COVID fatigue is a common phenomenon reported by many individuals who have recovered from a COVID-19 infection. The Centers for Disease Control and Prevention (CDC) confirms that feeling tired or weak after infection is a normal body response to the virus. As you start thinking about resuming your exercise routine after recovering from COVID-19, listening to your body and prioritizing adequate recovery time is essential.
The period before returning to exercise after COVID depends on your individual case. A comprehensive research study found in the National Library of Medicine recommends that, in general, people with no or minimal symptoms can resume their exercise routines in approximately 7 to 14 days, while people who experienced severe infection should wait longer and consult their healthcare provider for guidance.
One of the common symptoms of COVID-19 is breathlessness or dyspnea, which may persist even after recovering from the infection.
Before gauging your physical fitness for working out, assess your respiratory health carefully in partnership with your healthcare provider. Pay attention to lingering breathlessness during light activities or daily tasks. Starting slowly and gradually is crucial. Begin with gentle exercises like walking or yoga and increase the intensity as you feel comfortable and your respiratory symptoms improve.
Most people recover entirely from COVID, while others continue to experience symptoms for longer than normal, a condition referred to as Long COVID. For those who experience chronic symptoms, returning to exercise may seem challenging. However, it's important to note that low-intensity physical activity may help manage symptoms. According to one observational study, physical activity helped to alleviate some Long COVID symptoms, like fatigue.
Before you jump back into your workout routine, get the green light from your doctor first.
Here are some actionable steps for a safe return to exercise after COVID:
Don’t rush the recovery process. Even light sessions of yoga or stretching can help regain lost strength.
Recovery needs optimal hydration and nutrition. You should also try to prevent reinfection so that your body has the best chance for a full recovery. Check out our blog post on COVID prevention measures for tips on avoiding the virus.
Avoid pushing past your limits. If you experience any concerning symptoms, consult your healthcare provider.
Abide by your doctor’s guidelines on returning to exercise after COVID.
Remember, the journey back to fitness after COVID is like a marathon, not a sprint. So, don't rush it, and be gentle with yourself. Your health and safety are the top priorities, and rest may be the best workout you can do while in recovery. So, keep calm and exercise on... but only when you're ready!
As we continue to deal with the ongoing effects of COVID-19, a new concern has emerged: Long COVID. Long COVID is when people experience symptoms for an extended period of time after recovering from acute COVID.
Studies suggest that Long COVID is relatively common. Approximately 10% to 30% of adults who contract COVID-19 develop prolonged symptoms, making it an alarming healthcare issue in the USA.
In this article, we provide you with a comprehensive overview of Long COVID, including:
Long COVID is a complex condition that is a significant concern in the wake of the COVID-19 pandemic.
Unlike the acute phase of COVID-19, where symptoms are immediate and short-term, Long COVID manifests as a range of symptoms that linger for an extended period after the initial viral infection has resolved. This condition can impact a person's quality of life, causing physical, emotional, and cognitive challenges.
Long COVID is characterized by symptoms that continue for weeks or months after a COVID-19 infection has resolved. These symptoms can affect various body systems and differ from the acute phase of the illness. Visit our Symptoms page to learn more about typical COVID symptoms.
According to the Centers for Disease Control and Prevention, people with Long COVID experience a range of symptoms, including but not limited to:
While the acute phase of COVID-19 typically lasts for a few weeks, Long COVID becomes evident in the weeks or months following the initial illness.
Individuals often notice the first signs of Long COVID around four to eight weeks after getting sick. However, the timeline varies from person to person, with some experiencing symptoms earlier or much later. The reason behind the varied onset is not fully understood, and ongoing research is working to unravel the underlying mechanisms of Long COVID.
There is no definitive answer regarding the permanence of Long COVID. While some individuals experience improvement in their symptoms over time, the condition has become more severe for others.
Many people with Long COVID experience gradual improvement as they move through the recovery phase. However, this process can be slow and frustrating while symptoms linger for weeks or months. The course of Long COVID is different for everyone, and the factors influencing its duration and severity are still being studied.
Long COVID symptoms typically resolve within a few weeks. However, the recovery phase can be prolonged for some people, with symptoms lasting for several months.
Many individuals with Long COVID experience symptoms for over three months after the initial infection. Long COVID can extend for six months or longer in more persistent cases. Those affected may face additional challenges in their daily lives, such as returning to work or resuming regular activities.
While each case is different, studies are being done to help the medical community understand and treat this condition. Recently, there has been more information about the positive impact of exercise on Long COVID symptoms. Check out our blog post, Exercise After COVID, to learn more.
Your healthcare provider is your ally in this journey of recovery. To get a comprehensive understanding of your condition, they may conduct various evaluations and tests. For added support, the Centers for Disease Control and Prevention has created a helpful checklist to assist patients and their providers during Long COVID-related appointments.
Healthcare providers are equipped with resources to help you cope with the challenges of Long COVID. They can connect you with support groups, paramedical services, and mental health professionals.
Long COVID can lead to disabilities, and it is covered under the Americans With Disabilities Act. If you are experiencing Long COVID-related disabilities, your healthcare provider will play a crucial role in helping you access support. They can fill out necessary paperwork, such as disability benefit applications or medical documentation needed for workplace accommodations.
If you are looking for specific health-related services for Long COVID, the USA Department of Health and Human Services has compiled a comprehensive list of available resources. You can find the support you need by clicking here.
Understanding Long COVID is a journey we are all on together. Stay informed and proactive, and don't hesitate to seek help when needed! Knowledge is our most powerful tool in the ongoing fight against COVID-19.
At-home tests. Throat swab. PCR. Antibodies. Test strip. These words were not part of our regular vocabulary before 2020. Now, they are commonplace as we navigate a new normal that includes testing for coronavirus.
Since the early days of the COVID-19 pandemic, testing has been critical in helping to identify cases, access treatment, and slow the spread of the virus. There are two main types of COVID tests; diagnostic tests and antibody tests.
Now that millions of tests have been administered and the results analyzed, we’ve got more information about the difference between COVID tests, how they work, and which one is most accurate.
A PCR test, also known as a polymerase chain reaction test, is a diagnostic molecular test that detects the presence of the virus. Molecular tests can confirm if you are actively infected.
PCR tests were developed several decades ago and, by 1985, had been refined to the point they could be used reliably in a laboratory setting. PCR tests were the first to be widely deployed as coronavirus spread across the United States.
There are a few ways to get a sample for PCR testing. The Mayo Clinic explains that samples can be taken from:
Once a sample is obtained, it is sent to a laboratory for analysis. If there are lab facilities onsite, the results may be available in minutes. Results are typically available within one to three days for tests sent to an offsite lab.
PCR tests are considered to be the gold standard for detection and accuracy, especially when done by a trained healthcare provider. They are unlikely to produce false positives or false negative results.
The Centers for Disease Control recommends a PCR test if:
There are over 15,000 sites across the United States where you can access a free PCR test. Use the online locator to find a location near you.
Rapid tests detect viral proteins called antigens. The COVID-19 virus has several antigens that rapid tests can identify. Rapid antigen tests have a long history of being used for infectious diseases and are popular due to their low cost, simplicity, and quick turnaround time.
These tests are most accurate when taken by someone who has developed COVID-19 symptoms. A sample is obtained using a nasal swab and analyzed in 15 to 30 minutes.
Antigen tests can be less accurate than PCR tests, especially when taken by people who are asymptomatic. It is unlikely to get a false positive, but a false negative test result is possible.
The CDC recommends a few strategies to help increase the accuracy of antigen tests.
1. Don’t test too soon.
The test will be more accurate if you have symptoms or wait a few days after close contact with someone who has COVID-19.
2. Test more than once.
If you get a negative antigen test result, consider testing again after 48 hours. If that test is negative, test again after another 48 hours have passed. If that result is negative but you suspect it is a false negative, go for a PCR test.
3. Follow the test instructions as precisely as possible.
Obtaining an adequate sample and ensuring it is processed properly is critical. You may get inaccurate antigen test results if any part of the testing process or sample is compromised.
Consider using an antigen test when you have symptoms and want results quickly. Rapid antigen tests are convenient because they can be used anywhere and don’t require going to a testing location or healthcare provider.
Antigen tests can be taken at home and are also offered at some testing facilities. You can order free testing kits from the United States Postal service.
The United States government has approved several rapid antigen tests for use at home. They can be purchased online and found in-store at local pharmacies and grocery stores. Antigen test kits cost anywhere from $5 to over $35, depending on the brand and retailer. Your insurance provider or group health plan may cover the costs of these tests.
This checklist combines guidance and recommendations provided by the World Health Organization and the Centers for Disease Control, and is one tool you can use to help determine which test to take. This does not replace the counsel of a qualified healthcare provider.
If you are experiencing severe symptoms, a sudden worsening of symptoms, or have health concerns, you should seek medical attention.
Under certain circumstances, viruses can produce mutations, and COVID-19 has mutated several times since 2020. When a virus has one or more mutations, it is called a variant. Each variant differs in symptoms, severity, transmissibility, and other factors. As viruses change, they may become harder to detect.
At this time, neither test has shown a significant advantage when it comes to detecting new variants.
The United States Food and Drug Administration reported that some variants might result in an initial false positive on both PCR and antigen tests. For anyone potentially infected by a COVID-19 variant, experts recommend repeat testing when there is a negative result on diagnostic or antigen tests.
Today we have quick and easy access to reliable testing, compared to when the coronavirus pandemic began. There are options for free and paid tests that can be administered in person or taken at home. If you think you might have COVID-19, testing is an important step that will help you get faster access to treatment and keep others safe from infection.
As the saying goes, an ounce of prevention is worth a pound of cure, and this is definitely true when it comes to COVID-19. Prevention measures can protect you from becoming severely ill and limit the spread of COVID-19 in your home and community.
A prevention measure is something that helps limit the spread of a virus like COVID-19. These strategies can be implemented by individuals, communities, businesses, and workplaces. Even when public health measures are no longer in effect, prevention by individuals can impact coronavirus levels in the community and shield others from severe illness. There are several preventative measures you can incorporate into daily routines.
Physical distancing, also referred to as social distancing, is the habit of keeping a certain distance between yourself and other people, especially if they have COVID symptoms. The CDC website recommends staying at least 2 meters, or 6 feet, away from others. The virus is spread through respiratory droplets, and this disease control measure protects you from coming into contact with the respiratory droplets of an infected person. Avoiding crowded areas and maintaining a buffer of physical space between you and others is an easy preventative measure to use regularly.
If you can’t maintain your physical distance from others, a high-quality mask offers 2-way protection from the COVID-19 virus. Masks can reduce the volume of respiratory droplets you inhale and protect others from your respiratory droplets. Consider wearing a mask in crowded public places or when you are caring for someone who has coronavirus.
Masks are most effective when:
In addition to social distancing and masks, vaccines are another preventative measure that help protect you from severe illness caused by coronavirus. A vaccine teaches your body how to develop immunity to a specific virus.
Vaccine developers were able to create the COVID-19 vaccine so quickly since there was already a significant amount of research and information related to other coronaviruses. Once the genetic code for COVID-19 was available, scientists used that information and previous decades of analysis to create an mRNA vaccine.
Today, there are three approved vaccine types for COVID-19. They are:
Each vaccine has several things in common.
After being vaccinated, you can still get sick but are less likely to suffer severe outcomes like hospitalization or death.
Vaccines are most effective when administered according to evidence-based protocols. You may need subsequent doses or boosters depending on the type of vaccine you receive. These additional doses help to fortify you against waning immunity.
One sometimes overlooked preventative measure is testing for coronavirus. The CDC recommends that you get tested, either at home or at a testing location, if you develop symptoms, have been in close contact with someone who tested positive, will be in close proximity to people who have compromised immune systems, or are attending an indoor event where social distancing will be difficult.
There are two benefits to testing. First, if you test positive, you can talk to your healthcare provider about treatment options and quickly access one of the approved antiviral medications. Second, you will protect people by preventing the spread of coronavirus.
Ventilation is a preventative measure that brings outdoor air into an indoor space. When done correctly, it can improve indoor air quality by decreasing the concentration of pollutants like viruses. Improving ventilation is easy; It is as simple as opening windows, keeping exterior doors ajar, or using a ventilation fan. Ventilation can be used effectively in homes, schools, workplaces, and other indoor public places.
When the weather permits, moving group gatherings and activities outdoors can help prevent the spread of COVID-19. In outdoor settings, it is easier to practice physical distancing, and the constant movement of air diffuses respiratory droplets making it harder for the virus to spread.
Examples of activities that you can move to outdoor settings include:
Outside activities also offer other benefits. The Mayo Clinic reminds us that outdoor activities can boost our moods, decrease stress, help us get Vitamin D, and encourage physical movement.
Stopping the spread of COVID-19 doesn’t mean you can’t continue to do the things you enjoy! It just means that you might need to make a few modifications to stay safe. Preventative measures are an effective tool that slow the spread of COVID-19 and other airborne viruses. It can help keep you, your family, and your community safe from severe illness while spending time together.
