Returning to Exercise post COVID-19 - A DediKate Member's Story

20 Oct 2022DediKate Member and GP - Dr Emily Marfell

DediKate Member and GP, Emily, shares some tips to help you return to exercise post COVID-19!

DediKate Member Emily is a GP based in Blenheim, NZ!

Having recently recovered from a moderate case of COVID-19, where I was sick for about five days, I had to be careful about how to safely and sensibly return to exercise. I work as a GP with a special interest in sports medicine and believe DediKate has been such a useful tool for me pre and post COVID-19!

There is already a lot of information on how to return to pre-COVID-19 physical activity and sports. In terms of how long you should rest for and then when you should start exercising again, some of it is quite complex and specific, but it is not easy to apply to everyone. A lot of it is quite threatening and scary, warning of immediate health risks such as myocarditis and thrombosis (blood clots) as well as longer-term risks, such as long COVID-19. To date, there is little evidence based research data on what can be done to prevent long COVID (aside from getting your vaccinations!)

So, what to do? There are some really sound overall principles to follow. These have been used to treat conditions such as chronic fatigue and post viral syndromes for years. The advice boils down to this:

Returning to your usual level of activity requires a gradual increase in intensity, duration and type of activity.
Exercise should be monitored and dialled back if it feels too hard or causes return of symptoms.
Your journey should involve lots of rest, and it should not start when you have any significant symptoms.

Dr Marfell shares 7 tips to help you return to exercise!

1. Listen to your body.

Your most powerful tool is being able to listen to your body. Use your common sense and if in doubt, give yourself permission to rest!

2. Recover cautiously and gradually!

When you feel ready to start more movement, your recovery phase begins. Move your body gently and be mindful about how you feel. Use this as a chance to try something you wouldn't normally do. Perhaps you could try a Pilates, BeYoga, Calmé, Introductory Sculpt, Introductory Pilates or Low Impact session. I started with some walks with my daughter on the farm and I pulled out our dusty guitar!

You don’t need to go all out as soon as you start to feel 'normal'! Expect that your recovery might take longer than you think. This is where the DediKate options are wonderful. Start with low impact options such as Pilates, Yoga, Calmé and Low Impact sessions. You can work your way up to HIIT and weight training when you are feeling recovered.

3. The initial rest period is important.

Make sure to rest when you are experiencing acute (initial) symptoms and for some time after that to allow your body a full recovery. It has been recommended to do no activity other than that of daily living for a minimum of ten days after these acute symptoms have settled. If in doubt, this is a great rule to follow. I had about five days in bed, and then for another week or so after that I felt super tired and a bit weak. This meant that I probably still had inflammation from my immune system’s response to the virus, so I rested for a full two weeks.

4. Save intense exercise until you feel recovered.

If you stress your cardiovascular system (from seight or HIIT training) when you have acute inflammation, you increase your risk of serious complications such as myocarditis (inflammation of the heart muscle). You can tell that you have acute inflammation if you have systemic symptoms such as a fever, muscle aches, nausea, headaches, or if you have respiratory symptoms such as a productive cough or breathlessness.

5. Exercise will help your mental health.

Recognise that it is a stressful time. You might be in isolation, unable to work and possibly caring for an unwell family (or recovered children who are terrorising the household and raiding the pantry when you’re not looking)! Small, gentle movements will greatly increase your mood and perspective for the day.

6. Sleep!

Get good quality sleep and for as long as you can. Focus on healthy routines that you know promote your best sleep. Our household all went to bed earlier than usual and slept in. I put my phone in another room and finally read a book!

7. Plan.

Jot down a plan on how to get back to your training. This may look as simple as a Calmé, BeYoga or a walk for the week. Just be prepared to be flexible and adjust the plan if your body is not ready.

My return to exercise!

It is now four weeks since I first developed COVID-19. It took me two full weeks to feel ready to do anything much. I had three or four days in bed and then the same again feeling quite weak, so that was my rest phase. I then had to go back to work after a week and the children were back to full noise by then! I needed my energy for these things, so during this recovery phase, I exercised for my mind more than anything else. I actually really enjoyed the change to low intensity workouts and adventures. I didn’t always get it right and at times have struggled with minor symptoms such as headaches and a sore throat when overtired, so I can pretty easily see my limits. I am now back to some slow short runs, still only 50% of what I’d normally do. I’m doing the harder DediKate workouts but taking it quietly with lighter weight options and going at my own pace. I wrote down a rough four week plan and I am happy that I have kept to it; it is has made me hold back a bit and monitor how my body really is going.

Everyone will have a different experience. My disclaimer is that this information is based only on my own story, potted with my interpretation of the medical evidence and various sporting association guidelines. I wish you well if you have a COVID infection; it is a time where your good habits and your healthy fitness routines can be a powerful tool to help you and your family beat it!

Dr Emily Marfell

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