How long after covid can you workout

How long after covid can you workout

As the world gradually begins to adjust to the “new norm” of living and working during a pandemic, many people are understandably cautious about returning to their pre-pandemic workouts. But if you’ve been wondering, “How long after COVID can I start working out again?”, the answer may not be as complicated as you think. In this blog post, we’ll discuss the measures you can take to safely get back to the gym after the coronavirus outbreak. Read on!

Understanding the Basics of Working Out after Covid

Before starting any type of post-Covid workout program, it’s best to have a basic understanding of how to safely work out can help jump-start a healthier lifestyle. You should consider activities that will not cause too much physical distress and taxing of the immune system, such as walking or biking. For those looking for more intense workouts, activities like light weightlifting, circuits, or other forms of bodyweight exercises can be appropriate.

No matter what type of exercise you choose, building up to more intensity over time is highly encouraged. Starting with a few reps or sets of light movements and gradually increasing the difficulty as you go can help lower the chance of injury or an unnecessary setback during your routine.

  • Be mindful and aware of your energy level and any changes throughout the workout; take rest days as needed.
  • Always listen to the signals your body is giving you and adjust accordingly.
  • It’s best to start off with low-impact exercises and slowly build up to higher impact movements as your stamina grows.

It’s important understand that when it comes to post-Covid workouts, the number one rule is to listen to your body at all times. Everyone has a varying level of fitness, so allow your body to find what works best for it and progress based off that.

Frequently Asked Questions

Q: How long after being infected with Covid-19 should someone wait before returning to the gym?
A: According to the Centers for Disease Control and Prevention (CDC), people who are recovering from Covid-19 should wait until they have at least two full weeks of being symptom-free before returning to the gym. Additionally, if they had difficulty breathing or were hospitalized during their illness, they should wait at least three full weeks before returning to the gym.

Q: Are there any additional precautions that someone should take when returning to the gym after having Covid-19?
A: Yes, when returning to the gym it is essential that individuals maintain all other CDC safety guidelines such as social distancing, wearing a face covering, and frequently washing hands. Additionally, individuals should consider avoiding high-risk activities such as weightlifting or strenuous exercise and instead focus on low-impact activities such as walking or yoga.

Q: What advice do you have for people who have recovered from Covid-19 but are feeling too weak or tired to return to the gym?
A: Those who have been medically cleared but are still feeling fatigued, weak, or short of breath should take their recovery slow and steady by gradually reintroducing activity. Start with light aerobic activity such as walking or yoga, and gradually increase to more Moderate-Intensity Aerobic Activity throughout the two to three weeks. Additionally, if you do experience any shortness of breath, fatigue, or weakness while exercising, it is advised to stop the activity and seek medical attention.

In Conclusion

We hope this article has been helpful in answering the questions you have about returning to your workout routine after a common cold or the Covid-19 virus. Always remember to listen to your body and consult with your physician when seeking to resume your exercise regimen.
The novel coronavirus (COVID-19) pandemic has drastically altered our lives and left many of us searching for answers as to when life can return to normal, including the ability to engage in activities such as fitness and working out. While the ability to exercise safely again is an important part of the transition back to everyday life, for some, it’s a difficult topic to navigate.

The American College of Sports Medicine (ACSM) has provided guidance on this topic, stating that, to safely return to an exercise program following a period of prolonged inactivity, individuals should go through four phases, with the duration of each phase potentially lasting weeks or months.

The first phase of returning to exercise after a period of inactivity is all about gradually increasing your physical activity in a smart and safe way as your body gets accustomed to activity again. ACSM recommends that this phase should include mostly low-impact activities such as walking and bike riding and should last for 12-14 days.

The second phase is for more moderate-intensity exercise. This includes activities such as jogging, swimming, and step aerobics. ACSM suggests that this phase should last for 2-4 weeks, with each week bringing increased activity.

The third phase is for more intense exercise and ACSM suggests that you might include activities such as sprinting and plyometrics. This phase should last 4-6 weeks and should include increases in activity each week.

Finally, the fourth phase is for full-strengh and high-intensity activities. Activities such as HIIT training, weight training, and sports activities may be appropriate at this point. ACSM suggests that this phase should last 6-8 weeks and should involve progressive increases in activity.

In sum, the ACSM suggests that an individual returning to exercise after a long period of inactivity should progress through four phases, with each phase possibly lasting weeks or even months. Given the severity of the COVID-19 pandemic, it may be reasonable to expect that individuals should plan to spend at least six months slowly returning to a normal exercise routine.

Ultimately, following the ACSM’s guidance is essential for anyone wanting to safely return to exercise after a long period of inactivity, especially during the pandemic. Careful attention to the guidance of health officials and healthcare providers during this time will ensure that returning to exercise is as safe and as effective as possible.


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