Back in the groove

Getting back to exercising after recovering from COVID-19 can be challenging, as Katrina Kaif recently shared. Here’s how to get it right

Fitness enthusiasts eager to resume their workouts after recovering from COVID-19 are finding it difficult to gauge when to begin and how much to do. In a recent social media post, actor Katrina Kaif shared that she was learning to be patient with herself. She mentioned that while there are good days, there are also those when she feels completely exhausted. “While infected, do not engage in any physical activity and focus only on rest, good hydration and proper nutrition. When you get back to exercise is determined by the severity of your infection. At the bare minimum, you should rest for 10 days following a positive diagnosis, even if you are asymptomatic. For more severe cases, you should consult your doctor before restarting your regimen,” explains Dr Salaah Qureshi, MD at Qure Clinic. 

Namita Piparaiya

Your focus when you resume exercise is that you should not get breathless, advises Namita Piparaiya, a yoga and Ayurveda lifestyle specialist at Yoganama. “If you have had a severe lung infection, start by strengthening the muscles that help you to breathe, particularly your diaphragm. Diaphragmatic breathing helps to strengthen your respiratory system as it opens up your lungs and reduces shortness of breath, which results in greater exercise capacity. While recovering from the infection, you can start with five minutes of deep diaphragmatic breathing, three times a day,” she says.  

Dr Salaah Qureshi

When you begin to feel sufficiently strong, you start walking. Don’t overexert yourself — walk for five-minute stretches multiple times a day, and then increase the duration gradually. Do not get disheartened if you tire easily, she adds. With regular practice you will return to normal. “When you are ready to start exercising, exercise a little but often. Instead of one intense session per day, recovery can be better if you aim for smaller sessions, multiple times a day. This way, you can pace yourself instead of overstraining your body. The current protocol states that your pulse oximeter should not drop below 88-90 per cent during your workout. This means that the intensity of your exertion will be light to slightly hard,” she advises. 

Note, however, that you should avoid exercising if you have a fever. Also check with your doctor if you experience chest pain or palpitations.

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