Post-Covid Exercising plan to Recover fast

Exercising after leaving the hospital and after Home isolation

Post-covid exercising plan to recover fast and regains health and energy is crucial. COVID-19 (coronavirus) recovered patients may continuously felt tired, weak, body ache, digestion problem, and shortness of breath. In addition to illness and lack of movement your organs, appetite, heart rate, and other functions can also be affected. There are many exercises that can be done easily at home while standing or sitting on a chair that can ward off stiffness and moves you towards recovery.

Breathing exercise is important, on the other hand doing physical activity can also help you to recover quicker. So don’t worry too much if you feel more tired and have less energy than usual and this is normal and may last for up to a few weeks.

Post-Covid Exercising plan to Recovery fast

Being physically active helps to reduce stress and the chance of depression. Take small steps gradually and safely to increase your physical activity.

Physically active help to improves:
  • Fitness Level
  • Reduce breathlessness
  • Increase muscle strength
  • Improve balance and coordination
  • Improve your thinking
  • Reduce stress and improve mood
  • Increase confidence
  • Improve your energy and many more.

Find a way to stay motivated with your exercises. Keeping track of your progress with a diary or exercise ‘app’ on your phone or watch may help. Take your time and set small goals.

Do’s and Don’ts
Start Slow

Your aim over the next few weeks should be to increase your activities slowly. Doing regular exercise is good for you but keep in mind that it will take you time to get back to your normal activities.

But before starting exercising, discuss with your healthcare professional.

These simple rules will also help you exercise safely:—
  • Start slowly and introduce new activities gradually.
  • Set yourself realistic targets each week.
  • Rest when you feel tired.
  • Always warm up before exercising, and cool down after exercising.
  • Wear loose, comfortable clothing and supportive shoes.
  • Wait at least an hour after a meal before exercising.
  • Drink plenty of water.
  • Avoid exercising in very hot weather.
  • Exercise indoors at a comfortable temperature.
If you feel any of the following symptoms, do not exercise, or stop exercising, and contact your healthcare professional:—
  • Nausea or feeling sick
  • Dizziness or lightheadedness
  • Severe shortness of breath
  • Clamminess or sweating
  • Chest tightness
  • Increased pain

Remember to obey physical distancing rules when exercising outdoors.

Post-COVID rehabilitation exercises

In order to improve your physical strength and function, start the exercise and try to exercise daily or a minimum of five days per week. You can increase or decrease the number of repetitions and sets of exercises depending on how you feel that day, but try to increase the number of repetitions and sets each week.

Warm-up exercises

Warming up prepares your body for the exercise to prevent injury. Your warm-up should last around 5 minutes, and at the end, you should feel slightly breathless. Warm-up exercises can be done in a sitting or in a standing position. If you do your warm-up in standing, hold on to a stable surface for support if needed. Repeat each movement 2-4 times. Few warmup exercises are mentioned below, add more as per your requirement and energy level.

  • Shoulder Shrug
  • Side bend
  • Jumping Jack
  • Arm Circles
  • Leg swings (forward and side to side)
Fitness exercises

You should aim to do fitness exercise for 20-30 minutes. Try to exercise daily or a minimum of five days per week. Some examples of different types of fitness exercises are mentioned below, but any activity that makes you feel moderate to almost severely breathless can be counted towards your fitness exercise. Manage time for your fitness exercise and gradually build up the time which you can manage. This may be in small increase, such as an additional 30 seconds or 1 minute of activity.

  • Marching on the spot
  • Step-ups
  • Walking
  • Stationary Cycling
  • Jogging and cycling
Strengthening exercises

Strengthening exercises will helps to improve muscles that become weaker as a result of your illness. You should aim to do three sessions of strengthening exercise each week. Strengthening exercises will not make you feel breathless as fitness exercises do. Instead, your muscles will feel like they have worked hard.

You should aim to complete up to 3 sets of 10 repetitions of each exercise. Taking a short rest in between each set. Do not worry if you find these exercises hard. If you start with fewer numbers of repetitions in each set, gradually build it up to sets of 10.

As you get better with the exercises, use heavier weights to make your muscles work harder. You can use bottles of water as weights. You can add the following strengthening exercise to your workout regime.

  • Chair squat or Body Weight Squat
  • Wall Pushups or Body Weight Pushups
  • Bicep Curl
  • Tricep extension
  • Shoulder press
  • Shoulder lateral raise
  • Heel raise
  • Supported Lunges
  • Hip raise
Cool-Down Exercises

Cool-down exercises allow your body to return to normal before stopping the exercise. Your cool-down exercise should last approximately 5 minutes, and your breathing should be back to normal by the end. Try working through all these suggestions, but if you cannot manage all the exercises or stretches, do the ones that you can.

  • Walking at a slower pace or gently marching on the spot for approximately 2 minutes.
  • Repeat the warm-up exercises to move your joints; these can be done in a sitting or a standing position.
  • Do Muscle stretches; stretching your muscles can help to reduce any soreness you may feel over the one to two days following exercise.

You can do these stretches in a sitting or in a standing position. Each stretch should be performed gently and should hold for 15-20 seconds.


This Post-Covid Exercising plan helps you to recover fast. For best results must include a healthy diet, proper sleep, and rest in your lifestyle.

If your symptoms do not get better within six to eight weeks, please consult your GP. They may refer you to a physiotherapist for further rehabilitation.

After your recovery, keep being active. Check with your local gym or sports club for activities that may interest you.

Stay Fit, Live a Happy and Healthy Life

10 Min Fat Burning Morning Workout (No Equipment)

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