When-How-Step by Step Guide to Exercise After Covid recovery and after Vaccine In India

 

COVID-19, the infectious disease which can be spread from person to person through the tiny droplets from the nose or mouth which are spread when someone with COVID-19 coughs or exhales. A virus infects your body by entering healthy cells. There, the invader makes copies of itself and multiplies throughout your body. The virus moves down your respiratory tract. That’s the airway that includes your mouth, nose, throat, and lungs. Your lower airways have more ACE2 receptors than the rest of your respiratory tract.

Your lungs might become inflamed, making it tough for you to breathe. This can lead to pneumonia, an infection of the tiny air sacs (called alveoli) inside your lungs where your blood exchanges oxygen and carbon dioxide.It effects other organs like heart ,kidney, liver too , The long term effects of COVID-19 on your body are still unclear.

GETTING BACK TO EXERCISE AFTER COVID 19

During Covid-19 your body has effected by new Virus on various organs majorly Lunges and heart. Many long term effects duet to covid-19 and medicines are still unknown. Before starting any exercise program rest for minimum 15 days after you again tested negative for covid-19. You have to observe body response during and after exercise. General thump rule is to start 50 % of what you used to do. It is best to consult physician and fitness trainer around you. You are recovering the illness which is still new to scientist and entire human race and fitness is a lifestyle not a crash course to finish in a hurry.

Patients with ICU treatment or complicated recovery from covid 19 should go under screening which includes ECGs, heart imaging or blood work before they want to resume back into activity.There are few serious cases of Myocarditis post covid recovery , Myocarditis is an inflammatory response of the heart due to a viral infection, such as COVID-19. It can cause swelling in the heart muscle making rigorous activity more difficult and sometimes, even deadly.so start exercise with precaution and under guidance.

Getting back to your old exercise routine or starting new exercise should be with cautions and guidelines SET BY PHYSICIAN.

BREATHING EXERCISE FIRST

Recovered Covid 19  patients have a compromised lung and heart function. So the first thing they should focus is to improve their breathing through respiratory and thoracic expansion exercises (yogic pranayama without holding breath) for 4-5 days.

EXTENDED WARM UP

Warm up is preparing yourself physically and mentally for real exercise so good warm up assures safe exercise.

SUPERVISION

It is highly recommended to hire fitness trainer to prescribe right exercise and intensity for first 4 weeks at least after Covid 19. For active adults, be sure to monitor your symptoms or ask a friend or family member to keep an eye on you.

EXERCISE INTENSITY

a) First one or two weeks – breathing exercises, yoga and stretching exercises for 30 minutes with frequent breaks

b) Third to fifth Week – Brisk walk, moderate intensity activity

c) six to eight week – Moderately start weight training or HIIT kind of training or heavy intensity cardio with frequent breaks and keep eye on body’s response like heart rate, pulse rate, exersion feeling  etc

Measure your heart rate and Blood pressure before exercise and after exercise for first two weeks

HYDRATE WELL

Drink minimum 1 to 1.5 liter water which includes before ,during and immediately after exercise

WATCH OUT FOR WARNING SIGNS

Stop exercising immediately if you feel any Chest pain or heart palpitations, Headache, High heart rate, feeling lightheaded or dizzy, Shortness of breath, difficulty catching breath or abnormal, rapid breathing. Excessive level of fatigue.

 Fitness is a lifestyle, Don’t push too hard on a body that is still trying to recover.

Is it safe to exercise after Covid vaccine ?

However, there are no real risks of exercising after the COVID-19 vaccine. Exercise may worsen side effects such as fatigue. However, there are no greater risks associated with exercising after the vaccine than with exercising before receiving the vaccine.

YOURS IN FITNESSSSMITH

 

MAYUR DESHPANDE 

fitness consultant in Mumbai-India