Physical activities after COVID-19 You may feel fatigued for few weeks of longer even after other symptoms resolve and can make physical activities difficult.
At the beginning of your physical activity, you will be able to do very less activity and gradually build up to do what you were doing before the Symptoms | Effected of COVID -19 .
How to Progress ? You should start with low intensity and gradually move towards more intense activities . athletes should hold off on resuming regular training for at least 10 days from symptoms onset and seven days from symptoms resolution.
But if any one is feeling a little more short of breath than usual and getting tired more quickly , or coughing a little , you should focus on gradually increasing the duration of your physical activities as you get stronger .
Physical activities after COVID-19 is an important part of recovery after COVID-19 Illness.
Benefits of Exercise can help to :
- Improve fitness
- Reduce breathlessness
- Increase muscle strength
- Improve your thinking
- Reduce stress and improve mood
- Increase confidence
- Improve your energy
Simple rules which will help to do exercise safely
- Always warm -up before exercising , and cool down after exercising
- wear loose , comfortable cloths and supportive shoes
- Wait at least an hour after a meal before exercising
- Drink plenty of water – 8 to 10 Glass
- Avoid exercising in very hot weather
- exercise indoor in Normal cold weather
If you feel any of the Following Below mentioned symptoms then do not | stop exercise and consult to your health care professional
- Nausea or felling sick
- Dizziness or light Headedness
- severe Shortness of breath
- chest tightness
- increased pain in joint and Body
Types of Exercises which need to be done
Warm up Exercises :
Warming up prepares your body for exercise to prevent injury . your warm-up Exercises should be at least for 5 minutes , and at the end you should feel slightly breathless
Shoulder shrugs :
Slowly lift Your shoulder up towards your ears and down Again .
Knee lifts :
lift your knees up and down slowly , no higher than your hips , one at a time .
Side Bends :
Start with your body straight and your arms by your sides slides one arms , then the other , a short way towards the floor , bending sideways .
Keeping your arms relaxed by your side or resting on your lap, slowly move your shoulders round in a circle forward and then backwards
Firstly using one foot , tap your toes and then your heels on the ground in front of your , repeat with other foot
Ankles circles :
Using one foot draw circles with your toes : repeat with the other foot
Fitness exercise :
You should aim to do the fitness exercise for at least for 20 – 30 minutes , 5 days each week
- Use a walking frame , crutches , or stick if needed
- choose a route that is relatively flat
- Increase the speed of your walk or if accessible include walking uphill in your route
Jogging and Cycling :
- Only do the jogging or cycling if it is medically safe for you
- You might choose this exercise only if walking is not making you out of breath enough
Strengthening exercise :
Strengthening exercise will help improve muscle that have become weaker as a result of your illness , you should aim to do three sessions of strength training each week . strength exercise will not make you feel breathless in the same way as fitness exercise instead your muscles will fell like they have worked hard .
You should aim to complete 3 sets of 10 repetitions of each exercise , taking a short rest in between each set . do not worry if you find these exercise hard . if you do start with a smaller numbers of repetitions in each set and build up to achieving set of 10 .
Wall push off :
- Place your hands flat against the wall at shoulder height with fingers facing upwards , and your feet about a foot away from the wall
- Keeping your body straight at all times , slowly lower your body towards the wall by bending your elbows , then gently push away from the wall until yours arms are straight
- With your arms by your side hold a weight in each hand with your Palms facing forwards
- Keep Top part of your arms stationery, Gently lift the lower part of both arms , bringing the weight up
- You can do this exercise standing and sitting
Arm raises to the side:
- Hold a weight in each hand, with your arms by your sides, and your palms facing inwards
- Raise both arms out to the side, up to your shoulder level (but not higher), and slowly lower back down
- You can do this exercise sitting or standing
- Sit in a chair with your feet together. Straighten one knee and hold your leg out straight for a moment, then slowly lower it. Repeat with your other leg.
- Increase the time holding your leg out straight to a count of 3
- Perform the exercise more slowly
Sit to stand:
- Sit with your feet hip-width apart. With your arms by your side or crossed over your chest, slowly stand up, hold the position for the count of 3, and slowly sit back down onto the chair. Keep your feet on the floor throughout
- If you cannot stand up from the chair without using your arms, try a higher chair. If this is still too hard at first, you may push with your arms
- Make the movement as slow as possible
- Stand with your back against a wall or other stable surface and your feet slightly apart. Move your feet about a foot away from the wall. Alternatively rest your hands on the back of a stable chair
- Keeping your back against the wall, or holding on to the chair, slowly bend your knees a short distance; your back will slide down the wall. Keep your hips higher than your knees
- Pause for a moment before slowly straightening your knees again
Frequently asked Question
Can I get re infected with covid -19 ?
Most people who are infected with the COVID-19 virus, whether or not they have symptoms, produce antibodies (proteins that fight infections) and fighter cells. For those recovered, the chances of reinfection appear to be very low in the first three months after the initial infection. And it’s possible that even after that, the low levels of antibodies may be able to protect against reinfection.
Can people without symptoms transmit the virus?
Yes, infected people can transmit the virus even when they don’t have symptoms. This is why it is important that all people who are infected are identified by testing, isolated, and, depending on the severity of their disease, receive medical care. These measures break the chain of transmission.
Can I get COVID infection without ever being in close contact of a COVID positive person?
Yes, you can. Recent studies indicate that COVID can spread through tiny droplets that remain suspended in the air for long. In closed spaces with inadequate ventilation, a COVID positive person can leave such tiny droplets hanging in the air which can be circulated by the air-conditioning systems. Hence, wearing a mask at all times is important.
How can we use air conditioning safely at home?
- A temperature between 24-300C should be maintained while operating ACs at home.
- Centralized air conditioning should be avoided if infected and non infected persons live in the same house. Individual air conditioning units should be used in separate rooms
- Recirculation of cool air by room air conditioners, must be accompanied by outdoor air intake through slightly open windows and exhaust by natural exfiltration
Can we use room coolers (evaporative coolers):
- Yes, you can. Evaporative coolers must draw air from outside to ensure good ventilation
- Evaporative cooler tanks must be kept clean and disinfected and the water drained and refilled frequently.
- Windows must be kept open to release humid air.
- Portable evaporative coolers that do not draw outdoor air are not recommended, since their cooling reduces with humidity rising inside the space.
Stay Home Be safe – And if required move out of your home with precaution and safety
Healthy tips to take care before and Post covid-19
- Do not skip meals and divide your daily calories in to 5-6 small meals
- Use whole grain cereals, whole grams and pulses, whole wheat porridge, whole wheat bread, oats etc. to incorporate fiber in your diet.
- Supplement wheat with whole channa and do not sieve flour (wheat and channa 4:1 ratio). Mix rice with whole grams or dals in a ratio of 1:1 to incorporate fiber
- Consume at least 4-5 servings of fresh green vegetables and fruits/day
- Use olive /canola/ rice bran / soy /mustard oil. Change oils in couple of months
- Almonds, walnuts, flax seeds are good sources of antioxidants include in everyday diet
- Water intake: 2 litres/day
- Limit intake of excess salt, processed and preserved foods
- Avoid eating from out
- Restrict alcohol, tobacco and smoking