Balancing the desire to maintain fitness with the body’s need to recover from illness is important when you have COVID-19. This article explores current guidance on physical activity during and after infection, offering insights into safely navigating your fitness journey.
Exercise During Active Infection
Prioritizing rest is generally advised when actively infected with COVID-19. Strenuous physical activity while your body fights a viral infection can be counterproductive and potentially harmful. If any symptoms are present, even mild ones such as a cough, sore throat, or fatigue, avoid exercise.
The “neck-up” rule suggests light exercise might be acceptable if symptoms are only above the neck, such as a runny nose or mild congestion. However, if symptoms extend below the neck, like chest congestion, body aches, fever, or shortness of breath, complete rest is necessary. Pushing through these symptoms can worsen the illness.
Understanding Health Risks
Exercising during an active COVID-19 infection is not recommended due to potential health complications. A significant concern is myocarditis, inflammation of the heart muscle. The virus can invade heart muscle cells, causing inflammation and damage, and strenuous exercise during this period may increase the risk of developing or exacerbating myocarditis. Myocarditis can weaken the heart muscle, lead to irregular heartbeats, and in severe cases, cause sudden cardiac arrest.
Beyond cardiac risks, pushing your body too hard can worsen symptoms or prolong recovery. This includes potentially contributing to the development of Long COVID symptoms, such as persistent fatigue, brain fog, and exercise intolerance. Strenuous exercise can trigger a flare of Long COVID symptoms, known as post-exertional malaise, where symptoms worsen significantly after physical exertion.
Criteria for Resuming Exercise
Determining when it is safe to resume physical activity after a COVID-19 infection depends on illness severity and symptom resolution. For individuals with mild or no symptoms, a gradual return to exercise can begin after at least 7 to 10 days from symptom onset, provided they have been symptom-free for 24 to 48 hours without fever-reducing medication. Ensure you can perform daily activities without difficulty before considering a workout.
If your COVID-19 symptoms were moderate to severe, or if you have underlying health conditions, seek guidance from a healthcare professional before resuming exercise. They can assess your situation and recommend appropriate screening, especially if chest pain, shortness of breath, or an irregular heartbeat were present during or after the infection. Ignoring these signs and resuming activity too soon poses significant risks.
A Phased Approach to Activity
Once criteria for resuming activity are met, a gradual approach is recommended to return to previous exercise levels. Begin with light intensity activities, such as short walks or gentle stretching, for about 15 minutes at around 50% of your usual effort. Monitor your body’s response and ensure recovery before progressing.
If well-tolerated, gradually increase duration and intensity every few days. For instance, after three days of light activity, you might increase to 75% of your normal effort for 30 minutes or more. Listen to your body and stop immediately if you experience concerning symptoms like dizziness, unusual shortness of breath, chest pain, or excessive fatigue. Returning to pre-COVID-19 fitness may take weeks or months; patience is important for safe recovery.