So Ren got Covid…. and went on a mission to read up on all things returning to exercise! Turns out there is a bit more to it than just lacing up the shoes and picking up where ya left off!

She’s read loads of articles and put together some key points you need to know if you are to get Covid.

Ren has written this from her readings and has also used information sourced from Dr Izzy Smith with her permission. Ren also shares She Moves recommendations for a safe return to exercise post covid!

A slow return is best

A slow gradual return to exercise after covid is key. Covid infection has been associated with heart inflammation including myocarditis.

Myocarditis is inflammation of the heart muscles and symptoms usually include chest pain, shortness of breath, and racing heart. The reason this is so important is because exercising with myocarditis will likely make it worse and can increase the risk of long-term cardiac damage. We don’t want that!

Exercise while Coivd positive is a no go

It’s important that you rest for at least 10 days after you first begin to show symptoms/test positive. It’s not the time to ‘sweat it out’, rest is the best thing you can do during this time. Know that it is totally okay and really important to take a break from exercise while you are sick! If you are feeling up to it, some gentle stretches while watching tv would be ok.

You can start exercising again when…

Once you have waited 10 days from a positive test
All covid symptoms have been resolved

For those who have had a more severe case of covid i.e. needed to be hospitalised or symptoms at home we're severe with several days in bed it may be worth checking in with your GP before starting.

How do I return to exercise safely?

It’s important to pass through graded levels of intensity before moving onto the next phase which eventually will lead you back to your normal exercise routine.

It’s best not to just go back to what you were doing pre covid. A bit like postpartum you need to slowly build back into things (Don’t worry it generally won’t take too long!)

A generic phasing approach that may suit some She Moves Members

While everyone is different this plan might help some of you as you get back into things.

Please note: This phasing is for someone with an intermediate level of fitness; it is not pregnancy or postpartum related.

Remember, the key is listening to your body, and only moving your body in a way that feels comfortable.

Borg's Rate of perceived exertion (RPE)

Use this table to understand the suggested ‘Rating of Perceived Exertion’ (RPE) below.

If reading this on your phone turn your phone sideways to view the plan better

Returning to exercise after covid while pregnant

Same rules apply in that you need to wait for all symptoms to be gone and take a phased approach. Please ensure you consult with your GP, OB or midwife and ensure your training under a qualified prenatal trainer/programme.

Here is an example of what a pregnant women’s return to exercise might look like.

Covid and your pelvic floor

Due to the coughing and respiratory challenges associated with covid there will be increased pressure on your pelvic floor.

If you have a pelvic floor programme from a women’s health physio it would be a good time to really prioritize this. If you are suffering from leakage post covid 19 please see support from a women’s health / pelvic floor physio and reframe from high impact exercise.

We hope this blog has been helpful! If you have any questions about your return to exercise then please feel free to email us! renee@she-move.co.nz

All the best on your covid recovery!

Ren & Jen x

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Returning to exercise after Covid