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पोस्ट कोविड रिकवरी एक्सरसाइज – क्या करें, क्या न करें

Dr. Mahesh Singh Thakur

MPT; Manager - LMTP, URLife

3 min read


Did you know that U can also exercise during UR post-COVID recovery tenure? The key is to start slow and follow it up with low to moderately intense exercises. Here are some dos and don’ts for post-COVID recovery exercise.

  • Do basic breathing and walking exercises for 6 weeks after U are discharged from the hospital.
  • If U were a part of home quarantine, U can still do the breathing and walking exercises for 6 weeks post recovery.
  • U can go to the gym post-COVID after consulting UR general physician and physiotherapist.
  • Plan UR exercise program to include a combination of gym sessions, breathing, yoga, strength training and meditation.
  • In a week of 6 days from Mon-Sat, it is advisable to dedicate 3 days for strength and endurance training, and 3 other days for the less intensive ones.
  • Less intensive exercise includes activities such as cycling, slow running and walking.
  • If you are wondering how U can improve immunity post COVID, a combination of regular exercise, nutrition-rich diet and sleeping is beneficial.
  • Carry out any exercise post COVID in 3 sets with 2 minutes of intervals between every set.
  • See that U activate every muscle in the body when U plan UR post-COVID exercise regimen.

Did you know that U can also exercise during UR post-COVID recovery tenure? The key is to start slow and follow it up with low to moderately intense exercises.


  • Concentrate on the core of UR body while exercising to keep the body balanced. Some exercises activating the core includes sit-ups and planks.
  • Keep in mind that exercise variation is crucial while designing UR exercise program.
  • Check UR heart rate during exercise. If it is abnormal, U should consult UR general physician immediately.

Wellness advice from qualified experts

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  • Keeping a fitness tracker to monitor the heart-rate and pulse-rate during exercise is helpful.
  • Check UR fever regularly before U begin to exercise.
  • Check out for any lower neck or knee joint issues before beginning the exercise session.
  • Complement UR exercise with a rich protein diet. It helps with muscle recovery.
  • Maintain social distancing even when U work out in the gym.
Some exercises for post COVID recovery
1.Half push-ups

Use your knees to support the lower part of the body. And move the upper part using the arms. Inhale with UR nose while going down and exhale with UR mouth while going up.

2.Hip joint exercise

Keep your hands straight and join them together. Now bend down while keeping UR back straight. Note that U should put pressure on UR hips while doing this exercise.

3.Chair pushup

Take a chair. Slide a little. Keep UR back straight. Inhale when U go down and exhale when U are back to UR original position.

4.Wall push-up

Lean UR body towards the wall and use the arms to go back and forth. Remember to keep your ankle in the air while pushing URself forward. Remember to keep the back straight.