Returning to exercise can feel like a drag after even mild illness in the first week or two. We, personal trainers advise clients to take it easy and monitor their body closely. Only do what makes them feel good for some time. But what should one do after contracting something more serious, like the flu or COVID-19? These upper respiratory infections don't only cause symptoms and put us out of action for a few days. Many patients come down with a high fever, severe upper respiratory symptoms and end up in bed for days or sometimes for longer. So, what should you do after getting better but still feeling like a truck hit you for weeks? In this article, I'll attempt to discuss the main symptoms, how the medical community is classing COVID patients and also what cautions you should take if you had it. But before that, a little personal story from 2020. A Kick in the ChestLate February in 2020 from one Friday night to the Saturday morning, I felt like someone was sitting on my chest. Once I got out of bed, I felt super tired, like I was hit by a truck. So I measured my temperature, and that was hardly elevated. Now, I've had asthma since I was 19, so I didn't freak out. I decided that I'll cancel all my appointments with all that's been going on and focus on resting. I also had a very super stressful January and February, and I figured my body could signal that I need to slow down and relax. Which is what I did, but the symptoms didn't clear within two days, so I cancelled the next week and came Monday I started to call around. GP Surgery, 111, and even getting through to Public Health, I was advised to rest more and see a doc in the Walk-In Centre if symptoms worsen. Because I didn't fly back from any of the dangerous countries in the 14 days prior, I wasn't flagged. Now, I have no idea if I had COVID then and I will never know. As the doc told me in the Walk-In Centre, it could have been any upper respiratory infection by any virus. However, whatever it was, it wrecked my ability to exert myself significantly enough, that walking on the streets still felt super exhausting even 4 months later. Not to mention some cognitive effects that are still going on and an ongoing head cold that hasn't left me ever since. So when I read about the symptoms of long COVID in the news or people's stories from around the Globe, I can relate. So let's see what the medical community knows so far. What Do We Know About Returning to Exercise After COVID?"Consult a doctor before starting an exercise regime" is advice we hear all the time in the fitness industry, but it's never been more important than now that this advice is taken very seriously. Doctor Jordan D. Metzl is a sports medicine physician at The Hospital for Special Surgery Sports Medicine Institute in New York City. He recently authored a set of guidelines about restarting exercise after contracting COVID with mild to moderate symptoms. The patients he worked with were healthy and fit patients, often with competitive sports backgrounds, such as Olympic rowers, and cyclists. Others were fit, active adults that embraced fitness in a recreational sense. These were not patients with underlying health conditions and vulnerabilities that made it more likely they would struggle to recover. Several patients explained they felt "extremely fatigued" and had difficulty breathing. Others complained they struggled to feel like they had the energy for their previous fitness regimes. Not surprising for anyone that's had an illness where cardiovascular capacity has been affected. How to Get Back to Exercise After COVID?Let's go through step-by-step what you can do for your body during and after having recovered from COVID. Step 1. Get Tested I wish I had that chance when I had these symptoms back in early last year, but the NHS and Public Health were trying to figure out how to deal with the situation at the time. There is a live questionnaire where you can check if you likely have COVID symptoms, you can request a test from the government's website. Step 2. Rest UpFollow doctor's orders if your test is positive. Do not exercise or do anything else but rest. Don't try to get all the chores done you've been delaying even if you don't feel that your symptoms are bad. If you feel worse, call the doctor or 111. Ensure you have plenty of liquids and food available. If not, ask someone to deliver some to your door and worry about nothing but to get better. I like to binge-watch favourite shows, watch films that have been on my watch list for some time, read and sleep whenever I feel sleepy. Step 3. The Negative Test The Return To Exercise Guidelines asks for "extreme caution" because of the unpredictable way the virus affects different people. If you have any active symptoms, such as fever, cough, chest pain, shortness of breath at rest, or palpitations, do not exercise, even if your test is negative. Symptoms can last much longer according to long COVID reports, so wait for them to disappear before considering to return to exercise. Step 4. Get Doctor's ClearanceIf you're recovering from COVID where you were severely ill or hospitalised, you must consult your doctor about whether it's safe for you to return to exercise. You might also want to if you just had mild symptoms. Don't make assumptions that you're fit to train just because you see others training; COVID can have very different effects on different people. Step 5. Ease Into ExerciseReturn to exercise very slowly. Even if your symptoms were mild, and you experienced no shortness of breath or chest pains, wait until you've shown no symptoms for at least seven days before making a very graduated return. The HSS journal guidance recommends following the system designed by the National Strength and Conditioning Association and Collegiate Strength and Conditioning Coaches Association Joint committee for safe return to training after inactivity. The recommendation advises starting at just 50% of your standard work capacity, and build it up over 4-6 weeks. That might mean walking instead of jogging or riding the bicycle at a much slower pace on the first week. The NHS also has a list of recommendations for you on becoming more active after having recovered from COVID, especially if you've been in hospital. Imperial College London academics and scientists published a paper in the BMJ journal with a super detailed recommendation for doctors and patients alike on how to spot warning signs, a progressive plan to follow and also a list of handy resources even for people who want to get more active than they've been in the past year. If during that time, symptoms return, or if exercise induces symptoms (such as chest pain, fever, shortness of breath or palpitations), seek medical advice from your doctor. Step 5+1. See a Cardiologist If you had COVID, you had chest pains, shortness of breath or fatigue, you should see a cardiologist before returning to sports. Based on how you report you're feeling, your doctor may want to assess you for myocarditis. ConclusionAlthough doctors can run tests and give you information, you know your own body best. If you feel unusual during exercise, or if you've noticed a change in how hard it feels to walk upstairs, for example, that is valid information. Ensure you share it with your GP and ask for a further investigation behind how you feel.
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Eszter BorosI am a Personal Trainer and Fitness Coach with personal experience in body transformation. Archives
September 2021
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