Exercising while infected with COVID-19 presents a complex decision. Many individuals seek to maintain their routines, but health implications of physical activity during a viral infection like COVID-19 suggest caution. Prioritizing rest and recovery is generally recommended to avoid potential complications.
Understanding the Risks
Exercising with COVID-19 carries specific health risks, particularly concerning the heart. Myocarditis, an inflammation of the heart muscle, has been reported in COVID-19 patients, even those with mild symptoms. Myocarditis can reduce the heart’s ability to pump blood effectively, potentially leading to serious complications like arrhythmias or sudden cardiac arrest. Intense physical activity during an active infection might increase viral replication within the heart muscle.
Beyond cardiac issues, pushing your body during an active COVID-19 infection can worsen symptoms and prolong recovery. This can also increase the risk of developing “long COVID” symptoms, which are lingering health problems persisting for weeks or months. Such symptoms include persistent fatigue, shortness of breath, and reduced exercise tolerance, impacting overall well-being.
When to Pause Your Workout
Deciding when to pause your workout during a COVID-19 infection involves assessing symptoms carefully. A common guideline is the “neck check” rule: if symptoms are present below the neck, exercise should be avoided. Symptoms like fever, body aches, significant fatigue, shortness of breath, chest congestion, or gastrointestinal issues indicate your body needs rest. These “below the neck” symptoms suggest a more systemic infection, making exercise potentially harmful.
Conversely, if symptoms are only “above the neck,” such as a runny nose, sneezing, or a minor sore throat, light exercise might be acceptable at a reduced intensity and duration. For instance, a brisk walk might be suitable, but high-intensity interval training (HIIT) or strenuous workouts should be avoided. Listen to your body and stop immediately if you experience dizziness, increased shortness of breath, or unusual fatigue during any activity. Resting allows your body to focus its energy on fighting the infection.
Safely Resuming Physical Activity
After recovering from COVID-19, a gradual and phased approach is recommended for returning to physical activity. Most guidelines suggest waiting at least seven days after all symptoms have completely resolved before exercising again. For those with no symptoms who tested positive, a cautious return after three to four symptom-free days is possible, starting with about 50% of pre-COVID intensity.
The phased approach involves slowly increasing the duration and intensity of workouts over several weeks. This might begin with very light aerobic activity, such as brisk walking or using a stationary bike for 10-15 minutes, gradually progressing to longer sessions and higher intensities. Monitoring for any new or returning symptoms like chest pain, unusual fatigue, or shortness of breath is important, and activity should be stopped if these occur. For individuals who experienced severe infection, or those with underlying cardiovascular or pulmonary conditions, consulting a healthcare professional for medical clearance and possibly cardiac screening before resuming intense exercise is recommended.