Post-Covid fatigue is real and it can be crippling. Suddenly, you might find yourself unable to walk a hundred steps without stopping to catch your breath. You might feel your stamina at an all-time low unable to do even the most basic exercises. Don’t push yourself when you feel like this. Recovery is a time-consuming process and pushing yourself too hard can make you feel worse than you already do. Here are a few tips to keep in mind in order to get back to fitness post-Covid.
1. Take it slow
Don’t push yourself too hard. You are still recovering and it takes time. You don’t have to immediately go back to running several kilometres a day. Start by stretching or doing light exercises. Walk for a few minutes throughout the day or try cycling for half an hour at a comfortable pace.
2. Do breathing exercises
Lungs are inadvertently affected if you have gone through Covid. This, in turn, causes breathlessness while exerting energy. In order to make your lungs stronger, do breathing exercises. Diaphragmatic breathing can help strengthen lung power. You can do this by lying on your back with your knees slightly bent. Support your head and knees with a pillow. Place one hand in the middle of the upper chest and the other on the stomach, just below the rib cage. Slowly inhale through the nose while drawing your breath to your stomach. You should feel the stomach pushing upwards. Next, exhale while tightening the abdominal muscles and let the stomach contract. Make sure that you inhale and exhale through the nose and your chest stays still.
3. Make a workout routine
It is a good idea to create a light workout routine. You can include warm-ups and light stretching in your routine. Add some easy yoga asanas to the workout. This will take care of your breathing as well as the exercise part of your fitness routine.
4. Don’t set unrealistic targets
Working out with the same intensity as you were pre-Covid is not a realistic goal. Don’t be setting unrealistic targets like working out for two hours a day. Avoid intense workouts like running. Instead, do 20 minutes of walking, and once you don’t feel so fatigued anymore, graduate to jogging. The key is in building up slowly rather than jumpstarting your fitness.
5. Take care of your diet
Exercise alone won’t help you in getting back to normal levels of energy. You need to make sure you are supplementing your workouts with nutritious food to nourish your body. For the first few months after recovery, try to focus more on fresh, healthy, and homemade food instead of eating out. Don’t forget to get ample sleep and rest to recover well. Ask your doctor if you can benefit from multivitamins or other health supplements.
6. Be consistent
Consistency is key once you resume your workout routine. Keeping exercises light will help you stay consistent. Since you won’t be tiring yourself out completely, it’ll be easier to show up every day.
While it is a good idea to get back to fitness once you start recovering from Covid, make sure you avoid any physical activity if you are short of breath or feel dizzy. It is perfectly okay to take your time getting back into a fitness routine post-Covid. Consult your doctor to know how much physical activity is acceptable for you to begin with.
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