It is normal to feel weak and tired after you recover from COVID-19 (coronavirus) infection. This may last for up to 6 to 8 weeks. However, being active can help you to recover quicker.
Once you get discharged from the hospital, your aim for the next few days should be to increase your stamina slowly. Regular exercise can help you get back to your normal routine, gradually and steadily.
Mild Exercise can
➢ Reduce breathlessness
➢ Improve fitness
➢ Increase muscle strength
➢ Improve balance and coordination
➢ Reduce stress and anxiety
➢ Increase confidence
Keeping this aspect in mind, we have listed down a few exercises that can be performed at home. Simple to follow, these exercises can help you to recover quickly – both physically and mentally.
Breathing Exercise
COVID-19 attacks the lungs and respiratory system. Hence most people who recover from the virus – experience breathlessness even after being discharged from the hospital. While breathlessness should improve slowly as you take medication regularly, ensure that you also follow a simple breathing exercise regime. It will increase the lung capacity and help restore the diaphragm function.
Some breathing exercises recommended by the WHO –World Health Organization are:
High Side-lying
➢ Lay on the bed sideways. Make sure you are fully over on your side.
➢ Take a couple of pillows to rest your head high.
➢ Resting your upper arm on a pillow may also help.
➢ Knees should be slightly bent
➢ Breathe in and out
Forward Lean Sitting
➢ Sit on a chair or a bed.
➢ Place your feet flat on the floor and rest your hands on the edge of the chair or bed.
➢ Place one or two pillows on your lap in front of you
➢ Lean forwards from the waist with your head and neck resting on the pillow, and your arms resting on the chair.
➢ Relax down onto the pillows as much as possible. Having your legs apart and bent
Note: You can also do this sitting in a chair by placing the pillows on a table in front of you.
- Breathe in and out
Forward lean standing
➢ Stand erect
➢ Now learn forward on a stable surface
➢ You can also lean your hips against a wall and rest your hands on your thighs.
➢ Avoid raising shoulders or tightening your neck muscles.
- Breathe in and out
If you are feeling breathless at rest or if you are feeling very tired or exhausted from breathlessness – try the above exercise. It will make you feel better!
Warm-up Exercises
Warmup exercises will help your body get ready for more strenuous activities. It will increase flexibility, lower the risk of injury, increase the blood flow and oxygen, and improve body performance and balance.
Some warm exercises that you can follow at home are:
Shoulder shrugs
➢ Sit on a chair or stand erect
➢ Slowly lift your shoulders up towards your ears and then down again
➢ Relax and repeat
Shoulder circles
➢ Sit on a chair or stand erect
➢ Keeping your arms relaxed – slowly move your shoulders round in a circle forwards, and then backward
➢ You can do 10-15 cycles initially
Side bends
➢ Sit on a chair or stand erect
➢ Keeping your arms by your sides slide one arm, a short way towards the floor. Meaning, just bend sideways.
➢ Come back to the original position
➢ Repeat on the other side
Knee lifts
➢ Sit on a chair or stand erect
➢ Lift your knees up and down slowly, one at a time
Ankle taps
➢ Sit on a chair or stand erect
➢ Take one foot, tap your toes and your heel on the ground
➢ Relax and repeat with the other foot
Ankle circles
➢ Sit on a chair or stand erect
➢ Take one foot, draw circles with your toes
➢ Relax and repeat with the other foot
Apart from the above exercises, you can also do slow walking as per your convenience and flexibility. Ensure you also follow the exercise program or advice given by your doctor or healthcare professionals. Keep in mind that it will take time to get back to your normal. So start slowly and increase your activities gradually. Set realistic targets each week and rest as and when you feel tired.
Things to Keep in Mind:
Do not exercise if you develop any of the following symptoms
- Fever, dizziness, cool-clammy skin, excessive fatigue
- Chest pain or palpitations or irregular heartbeat
- New swelling in your legs
Instead, contact the doctor, immediately. Keep emergency number hands.
Do follow a healthy diet plan, post your recovery. Eat more immune boosting food items and drink plenty of water. If you need a precise diet plan, get in touch with a nutritionist or a dietitian. A certified practitioner will give you concise advice on how and what to eat.
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Stay Safe, Stay Healthy!