Physical activity contributes to overall well-being, impacting both physical and mental health. When navigating illnesses, such as COVID-19, understanding when and how walking can be beneficial or requires caution is important for informed health decisions.
Walking for Prevention and Overall Health
Regular walking, a readily accessible form of physical activity, offers numerous health benefits. It supports cardiovascular function, aids in weight management, reduces stress, and improves mood. It also lowers the risk of various chronic diseases.
Walking enhances immune function by increasing white blood cell circulation, crucial for fending off infections. It helps regulate stress hormones and can temporarily increase body temperature, creating an environment less conducive for bacterial growth. Consistent walking programs are associated with a lower incidence of upper respiratory symptoms.
Walking During Active COVID-19 Infection
During an active COVID-19 infection, the decision to walk depends on symptom severity. For very mild, above-the-neck symptoms like a runny nose or mild sore throat, light walking may be acceptable. This gentle activity, such as walking around the house, should be done with caution and at a reduced intensity.
However, avoid walking or any physical exertion if symptoms are more severe, including:
Fever
Body aches
Chest pain
Shortness of breath
Dizziness
Significant fatigue
Nausea
Hacking cough
Stomach distress
A common guideline, the “neck rule,” suggests exercise is permissible only if symptoms are above the neck; otherwise, rest is necessary. Prioritize rest and avoid pushing through fatigue, as high-intensity exercise during infection can worsen symptoms or increase complication risk, such as heart inflammation. If walking outdoors, ensure hydration and avoid extreme weather.
Walking During COVID-19 Recovery
Returning to physical activity after a COVID-19 infection requires a slow, gradual approach. Wait until symptoms have largely resolved, typically 7 to 14 days for mild cases, before gradually increasing activity. Start with very short, low-intensity walks, slowly increasing duration and intensity over several weeks. For instance, begin with 15-minute walks at 50% of pre-illness intensity for a few days, then gradually increase.
Pacing oneself and monitoring for new or returning symptoms is crucial. Be attentive to signs of post-exertional malaise (PEM), a disproportionate worsening of symptoms after minor effort, often delayed. If PEM occurs, avoid triggering activities and prioritize rest. Persistent symptoms like fatigue, shortness of breath, chest pain, or brain fog during or after activity warrant careful attention.
Consult a healthcare provider before resuming significant physical activity, especially if the infection was severe, if underlying medical conditions exist, or if persistent post-COVID symptoms are present. Symptoms like chest pain, an irregular heartbeat, or severe breathlessness during recovery should prompt immediate medical evaluation. Healthcare professionals can provide tailored guidance and assess for potential complications, such as heart inflammation, before a full return to exercise.