For the past almost 2 years we have all stayed at home, trying to avoid infection of the wildly rampaging coronavirus pandemic. But, getting infected beyond especial care to keep safe, is inevitable in the recent opening of schools, banks, hotels, etc., So, if you have been infected and are gradually recovering, here is a quick and simple dos and don’ts guide to speeding up your recovery so you can hit the road healthier than before.

Contagiousness and spreading infection

To put simply, from when you tested positive for COVID after you got the first bout of symptoms, you get to isolate yourself from the rest of the world and if possible, your family, in a peaceful retreat from the bustle of everyday life, for up to 10 days. 10 days is all your body needs to completely do away with the problematic virus. Better yet, if you think you have lost all the symptoms of the virus, such as cold, cough, and fever, you just have to stay put for 24 short hours before you can go back out without fear of spreading the cursed contagion.

Symptoms into recovery

Although your strong immune system will kill the last of the infecting COVID virus, eradicating your symptoms, some of these are likely to last well into your recovery period. Mild symptoms such as fatigue, muscle aches, shortness of breath after activity, etc., can persist beyond the period of contagion. So, prepare yourself for some frequent, though gentle, reminders of your recent fight with the coronavirus well after you recover from basic symptoms.

Exercise

Whether you are an avid footballer, an active golfer, or a simply spry and active young fellow who is recovering from COVID-19, you will be dying to get back into the field and bust out some sweat. But, if you are, and you very well should be, concerned about tiring physical activity hurting you after COVID, here are some doctors’ recommendations for a safe return to fitness after COVID-19. Although everyone is different and the disease infects each person differently, these are some general tips for the most majority of recovering athletes. And doctors say returning to the activity will be a very slow process and will require a big load of patience. Firstly, if you are still testing positive for the virus, it is strongly recommended that you do not engage in anything fitness and sports. You should rest for a minimum of 10 days since positive testing, regardless of symptoms. After that 10 day window, you may consider a gradual return to physical activity if you have been healed of the symptoms. If you are a senior or have been hospitalized, you should be evaluated by a doctor and should have performed tests such as ECGs and blood work before starting a progression back into activity.

While exercising, if you suffer from any of these symptoms listed, you must immediately stop the activity.

1. Chest pain or heart palpitations.

2. Nauseous.

3. Headache.

4. High heart rate is not proportional to exertion level or prolonged heart rate recovery.

5. Feeling lightheaded or dizzy.

6. Shortness of breath, difficulty catching breath, or abnormal, rapid breathing.

7. Excessive level of fatigue.

8. Swelling in the extremities

9. Syncope (passing out).

10. Experiencing tunnel vision or loss of vision.

If the symptoms resolve, you must rest for a day before restarting the exercise at a lower intensity. If they don’t, you know what to do. (hint: it sounds like ‘immediately go see a doctor')

Here are some tips for easing back into fitness. Firstly, listen to your body. If you are experiencing symptoms and if something feels more than just being out of shape, just go talk to your doctor. Secondly, take it easy. Do not try to “power through” like you used to. Follow the gradual progression I suggested earlier. For example, start with a slow walk, then a brisk walk the next day, followed by a slow jog, and so on. Gradually build up for up to 2 weeks before returning to your cardio or HIIT. Thirdly, be patient. Even if you were training for a marathon prior to becoming infected, you’ll likely discover that your body has changed a bit, which warrants extra caution. Don’t push too hard on a body that is still trying to recover.

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And that is all the information you will ever need to ease your recovery from COVID-19 and hit the road running as you restart your everyday life after isolation.

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Credits: Coronavirus Recovery: Breathing Exercises | Johns Hopkins Medicine, How to Exercise After COVID-19 Recovery – Cleveland Clinic,

How to Return to Exercise if You’ve Had COVID-19 | Everyday Health