A graded return to exercise after any illness is always a good idea and from what we do know about Covid-19 there is certainly not a one size fits all approach.
The severity of the illness, your recovery rate, other co-morbidities and any residual breathlessness all need to be taken into consideration.
So what should you do to get back to exercising safely and where should you start?
Although you might feel anxious about meeting others or getting back to classes there are lots of precautions now in place to help you make that transition with more confidence, talking to your trainer about their new safety measures will help get you going and have a better understanding of what to expect.
From the start it’s important to get a thorough health screen so your trainer knows where and how to help you begin exercising again safely. This will help decide whether it’s safe for you to start back and what sort of a graded return would be appropriate for you. It also gives a good opportunity to benchmark your current state so that you can get a measure of your progress in the weeks to come.
Exercise tests can be used to measure your flexibility, your aerobic fitness and your muscular strength and endurance. Similarly to the health screen these tests are really useful to both measure your current fitness and help decide how to implement your individualised training plan.
‘Ready for Exercise’ means:
- Asymptomatic for at least 7 days
- Adequately screened and risk stratified (no signs or symptoms of long covid)
- Motivated and psychologically ready to participate in exercise (no PTSD for example)
- Any other pre-existing co-morbidities are under control and stable
If you still find that you are experiencing breathlessness it’s important to be able to quantify this and your trainer can help you do this using the Rate of Perceived Exertion (R.P.E or The Borg Scale) or Talk Test, another is the Visual Analogue Scale to help you understand and develop a self awareness of breathlessness. Your trainer can also help you with breathing coping strategies for when you need to get your breath back in a session or during your day at home – this will build your confidence and help you feel more in control.
Other considerations you might want to include in your training are longer, slower warm ups and cool downs to prepare your body more thoroughly for exercise. You might also try interval sessions (sub-maximal!) so that your can have active recovery rather between bouts of aerobic work to help you manage your oxygen requirements.
Lastly doing a little bit everyday and keeping a diary is a really helpful way to quantify your progress. Managing fatigue with adequate sleep, nutrition and rest is vital.