One step at a time

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One step at a time

Tuesday, 03 August 2021 | Team Viva

One step at a time

Pratik Sud advises caution against exerting yourself too much after recovering from COVID-19

Exercise is an important part of recovery after falling prey to COVID-19. As the number of COVID-positive cases is on the rise, remember that irrespective of how restless you may feel after being restricted to your home, if you were stricken by the disease, you should take it easy and remember that it is only natural to take some time to achieve the fitness level you possessed before you got infected.

Generally, doctors recommend a break of three-six months, even after the symptoms subside, depending on the severity of the infection in the patient. Provided below are some guidelines to ease your transition to the active lifestyle you once led.

  • Always warm up before and cool down after exercising. Begin with breathing exercises and mild walking. You will be shocked to see how you gasp for breath even after walking for 100 metres.
  • Wear comfortable clothes that circulate air to help you breathe normally. Also, wear comfortable shoes for free movement.
  • Eat healthy and nutritious food in sufficient quantities an hour before the exercise. Forget about dieting post-COVID19 illness.
  • Staying hydrated while recovering from the illness is imperative. Ensure that you drink ample water before and after exercising.
  • Don’t exhaust yourself by exercising in hot weather. Try working out early in the morning or in the evening. If by chance you can’t work out in the morning, then meditate during the afternoon, but don’t indulge in rough workout sessions.
  • At the same time, avoid exercising indoors with the air conditioner on. Extreme cold weather can leave you breathless which can lead to an uneven flow of blood in the vessels and stressed muscles.

Doctors claim that weakness can last up to six months after recovering, depending on a person’s immune system and energy levels. If your friend can run 20-25 laps of the field post-recovery, doesn’t mean that your body can also tolerate the same.

Immediately stop working out if you experience any of the following symptoms:

  • Nausea
  • Dizziness or lightheadedness
  • Breathlessness is common while exercising. However, stop if the breathlessness worsens and doesn’t subside even after resting
  • Excessive sweating
  • Tightness in the chest area
  • Increased pain especially in the arms and jaw

The moment you experience any uncommon symptoms, you should stop exercising and contact your doctor immediately. There is no harm in discussing the symptoms with your fitness expert as well. Remember, medical staff and doctors are there for our assistance.

The best way to start exercising is by warming up. Mild exercises can loosen the muscles and increase blood flow. This will help in exercising properly without any room for injuries, soreness or uneasiness in the body.

Few exercising tips that can loosen muscle and increase strength

Warm-up exercise

Roll your shoulders slowly to loosen the muscles and increase blood flow. You need to roll them clockwise and anti-clockwise five times consecutively. Continue this motion for five minutes.

Fitness exercise

We all have marched during the school graduation ceremony, so, it will not be difficult to march on one spot for 10 minutes. You can also walk/run up and down the staircase for 10 minutes. It helps in improving breathlessness.

Strength exercise

Stand facing the wall and raise both hands and place your palms on it. Now push yourself towards the wall, against the force and then return to your position. This exercise helps in building strength in arms and joints.

Start with mild exercises. Gradually, increase the frequency, intensity and duration of your workout at your ease. This is the best way of challenging yourself by increasing one level further. Breathlessness is normal while exercising, but too much of it can be harmful and should be addressed immediately. Increase the intensity of your workouts according to your tolerance. Fatigue and extreme pain can be signs of over-exertion. It is advised to work out with a fitness expert so that if you feel breathless or are in extreme pain, s/he can provide you with emergency assistance.

(The author is co-founder of, a one-stop solution for your home workouts.)

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