Dr. Palanivel Mayavan,
Sports Physiotherapist Le Yantra Spine and Sports Injury Clinic5 min read




- Expert advice
- Live classes
- Covid 19 care
Exercise is an important part of our everyday lives as it helps us to stay fit and healthy. However, is performing exercises after an illness a good practice? And if yes, how much of it is good to practice? Exercise can greatly help in the recovery process post COVID-19 if followed with the right advice.
COVID patients who have an asymptomatic (without symptoms) recovery may not require the Post-COVID exercise regime. This is because they may not experience after-effects such as fatigue, lethargy and others tiredness in their day-to-day activities. Those who have recovered symptomatically from COVID need this program because the post-viral infection causes all of the above after-effects accompanied by difficulty in concentration and mood changes.
That is why we need a safe and good exercise program to improve our health and fitness.
Firstly, it is important to know why we experience symptoms like fatigue and others even after recovering from the illness. They are caused due to the body’s inflammatory response to the post-viral infection.
‘When to start’ and ‘How to start’ are two important aspects of the Post-COVID exercise regime.
Here are some pre-exercise tips to follow:
Warm ups and cool downs are an important part of UR exercise routine. They help the body relax and return to its normal state.
Exercise helps U to improve UR fitness, UR muscle strength, reduce breathlessness and improve thinking and boost UR confidence and improve day-today activities. The best way to regain UR fitness post COVID is to start with walking.
Here are some exercises on how U can overcome post-COVID symptoms and get back to a normal life.
Follow the below walking plan to begin UR post-COVID exercise routine:
From the 6th week U can practice half an hour of walking.
Walking is very helpful in regaining UR fitness. It increases UR muscle strength and UR overall warmup.
U can do the following as part of UR warm up:
Each exercise can be done for 2-4 times. U can relax after this and start the strengthening exercises.
Even after 3 months U require respiratory physiotherapy. This is because the Corona virus effects UR lungs and reduces its elasticity. U may also be affected with fibrosis in the lungs. U can improve the lung volume and lung capacity by practicing breathing exercises and strengthening the chest muscles, breathing accessory muscles and the diaphragm. By doing this U can regain UR lung capacity, bring down UR lung inflammation and improve UR confidence in performing daily activities post-COVID.
Minimum strengthening exercises should be done for half an hour per day and then gradually increase the timings every weak. U can do each exercise in a minimum of 3 –maximum of 10 sets. U can exercise with weights – dumbbells, bicep curls, and tricep exercises (in upward movement)
For leg strengthening, U can do this by lying down or standing up. U can also practice strengthening by climbing stairs and marching. U can also exercise at the gym with low weights. During the strengthening exercises, UR breathing is also very important.
For cool down exercises, U have to stretch all the muscles. These can be done for 2-5 minutes. Here are some cool down exercises:
U can also practice bicep stretches, triceps stretches (upwards) and the glute stretches (by holding each of UR leg horizontally).
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