Tips for Resuming Your Workout Routine Post Covid-19, RSV, or Influenza
After battling Covid-19, RSV, or influenza, it's crucial to carefully plan your fitness comeback as these illnesses can trigger widespread inflammation in the body. Discover expert advice on how to reintroduce exercise safely.
Before you start any new exercise routine, make sure to check with your doctor first. If you feel any pain, stop right away.
You might have just started sticking to your New Year's resolution to exercise regularly when Covid-19 hits. Or maybe you're a seasoned fitness enthusiast training for a marathon, but then you have to take a break because of respiratory syncytial virus or the flu.
The main concern is how to safely restart your fitness routine after recovering from any illness.
If you had a minor illness like a head cold or a brief stomach flu, there's less to worry about. However, with more serious illnesses like Covid, RSV, and influenza, it's important to be cautious when getting back into exercise. These illnesses are viral infections that can cause inflammation throughout the body, according to Dr. R.J. Turner, a primary care and sports medicine physician with UTHealth Houston.
Inflammation can irritate your heart and lungs, affecting your breathing and heart rate. It takes time for your body to fully recover from a viral infection.
If you are an older adult or have underlying health issues like diabetes or high blood pressure, it may take longer than usual to get back to the gym. If you have existing heart or lung problems, extra caution is necessary.
One important factor to take into account is the duration of your illness and inactivity. According to Marisella Villano, a certified personal trainer and owner of Marvil Fit in Hampton Bays, New York, your muscle strength can start to decline after five to seven days of being inactive.
In fact, your muscles can start to weaken within eight hours after surgery. Research published in The International Journal of Biochemistry & Cell Biology in 2013 found that being bedridden for less than two weeks can lead to a 5% to 10% decrease in muscle mass in your quadriceps.
Planning your return
After recovering from any virus, it's important to wait at least five to seven days before getting back to the gym. Make sure you can handle your daily tasks without feeling overly tired.
Turner emphasized the importance of allowing your body, heart, and lungs to properly recover before resuming exercise. It is crucial not to rush back into physical activity too soon to avoid any potential complications.
If you experienced Covid symptoms that affected your heart or lungs, such as chest pain or difficulty breathing, it is advisable to consult with your physician before starting to exercise again, according to the American College of Cardiology. Additionally, if Covid led to myocarditis, an inflammation of the heart, the ACC guidelines recommend refraining from exercise for a period of three to six months.
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Active young Asian man exercising at home, using fitness tracker app on smartwatch to monitor training progress and measuring pulse. Keeping fit and staying healthy. Health, fitness and technology concept
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Once you’re given the green light to start exercising again, it’s important to ease back into it. Start off slowly and gently. Turner suggests figuring out your maximum heart rate and making sure it stays below 70% when you first begin, which is considered light exercise. To calculate your maximum heart rate, subtract your age from 220 and then find 70% of that number. For instance, if you're 40 years old, your maximum heart rate would be 180 beats per minute (220 minus 40). With 70% of 180 being 126, it's advised for a 40-year-old to keep their heart rate below 126 beats per minute at the beginning. You can utilize a heart-rate monitor or fitness tracker to monitor your heart rate.
Villano suggests taking it easy and walking at a gentle pace for the first 10 days after recovery. It is important to gradually increase exercise intensity instead of going back to your pre-illness routine. Try decreasing your workout loads by 10% to 15%.
Despite Villano's advice, some of her clients at the fitness studio immediately resumed intense workouts after recovering from Covid. As a result, they experienced fatigue sooner than usual and their heart rates increased at lower intensities. Some even felt lightheaded.
"I have to reassure them that their progress adds up over time," she explained. "Just because you reduce your workload doesn't mean you'll lose all the progress you've made.
It's important to keep track of how you're feeling.
As you ease back into your regular exercise routine, it's important to listen to your body. Feeling some fatigue is normal as you regain your fitness level. However, if you experience a racing heart, irregular heartbeat, or chest pain, it's crucial to stop immediately and consult your doctor.
According to Turner, the main concerns to watch out for are heart attacks and heart arrhythmias.
Staying hydrated and eating healthy foods are important, according to Turner. This is essential not only when you are sick, but also when you are getting back into your normal routine. Your body requires energy to combat the illness and to support your physical activities.
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Feeling discouraged about the slow progress in getting fit? Don't worry! Research shows that individuals who stay active are at a lower risk of getting sick. And even if they do fall ill, the symptoms are usually milder compared to those who lead a sedentary lifestyle.
Turner emphasized that being healthy leads to better outcomes when we do fall ill.
Melanie Radzicki McManus is a freelance writer who focuses on hiking, travel, and fitness.
Editor's P/S:
This article provides comprehensive guidance on safely resuming exercise after an illness, particularly those affecting the respiratory or cardiovascular system like COVID-19, RSV, and the flu. It highlights the importance of consulting with healthcare professionals, listening to your body's signals, and gradually easing back into fitness to avoid complications. The article also emphasizes the benefits of maintaining an active lifestyle for overall well-being and its role in reducing the severity of illnesses.
It's crucial to prioritize recovery and seek medical advice before exercising after a serious illness to minimize risks. By following the recommended precautions, individuals can gradually rebuild their strength and fitness levels, while being mindful of potential adverse reactions. The article encourages readers to prioritize their health, consult with experts, and make informed decisions to ensure a safe and successful return to exercise. improve their overall well-being.
