Recovering from COVID-19? Five Exercises You Can Do at Home

Recovering from COVID-19? Five Exercises You Can Do at Home

It is very normal to feel tiredness, weakness, and shortness of breath when one is in the recovery process from a COVID-19 infection. This condition is normal and may last for up to six to eight weeks. Thus, for this purpose, one must take time and set up smaller work goals. The most common health issues that are included under the after-effects of COVID-19 disease are feeling of breathlessness, presence of phlegm, extreme fatigue and low levels of energy, weakness of muscles, and stiffness of joints.

After the recovery from COVID-19, it is advised to start with a brisk walk and regular slow intensity exercise by slowly setting small goals and realistic physical targets. It is important to continuously monitor the extent of breathlessness that can help the patient to decide the extent of exercise to be performed. Even the help and assistance of an occupational therapist can be sought after a referral from the general practitioner. Other exercises that can be performed include:

  • Walking up the stairs: Initial brisk walking for10 to 15 minutes and even walking up the stairs for a few minutes can improve the stamina of the patient recovered from COVID infection.
  • Doing yoga postures results in increasing mental stability while focusing on the strengths as well as weaknesses of an individual.
  • Seated marching: This exercise may be performed when a person becomes breathless and includes raising the legs a number of times while in a seated position.
  • Breathing exercises should be performed to help one’s lungs to recover from defects caused by COVID-19 infection.

What to do if you tested positive for COVID-19?

As there is an increase in the numbers of patients who are tested positive for COVID-19 infection daily, it is essential to have knowledge regarding steps in the recovery within one’s home and what must be done during these recovery stages, thereby strengthening the body’s immunological system.

The foremost thing to observe is that individuals who have tested ‘positive’, must remain under conditions of isolation as stepping out and/or moving around cannot be considered at all. If under home isolation, one must constantly monitor the symptoms and depending upon the physician’s advice, they can perform mild exercises to keep away the feeling of stress and anxiety that may arise due to isolation and the disease condition. Patients tested positive for COVID must keep a thermometer and pulse oximeter handy and should monitor their temperature and SPO2 readings regularly.

Also, some mild physical activities during the process of recovery may be considered important. To prevent the spread of COVID-19, all must wear masks perfectly, wash their hands using soap and water frequently, maintain a physical distance of up to two meters, and remain isolated in their homes for 14 days.

One must undergo self-isolation in a separate room with an attached bathroom or toilet. The room in which you are isolating must have adequate ventilation. You should wear a triple-layered mask whenever you are opening the door to receive supplies.

How to stay active during the COVID quarantine?

As the fresh cases of COVID-19 are continuously emerging, the healthy population is constantly being requested to stay within their homes in self-imposed quarantine. In most countries, all fitness centers along with other sites wherein people do exercises and other physical activities, remain closed temporarily. Staying within the confines of your home for an extended period may result in significant challenges in maintaining one’s physical health. Thus, a sedentary lifestyle or behavior due to the restricted environment and decreased physical activity may have a negative effect on overall health along with the quality of life of an individual. Being under self-quarantine may also result in an additional generation of stress and cause challenges in the mental well-being of individuals. Physical activities and relaxation techniques are valuable tools that may help in remaining calm and active throughout the pandemic period.

The World Health Organization has recommended moderate-intensity exercises for 150 minutes or vigorous-intensity physical activity for 75 minutes every week or a combined exercise regimen with alternate levels of exercises. These recommendations are achievable even within the home confines without any special equipment and within a limited workspace.

What are the 5 exercises you can do at home when you get COVID?

For supporting individuals to remain physically fit while staying at home, the WHO has come up with examples of a few exercises at home. The five exercises that can be done when you are at home and have been diagnosed with COVID-19 are as follows:

  • Seated marching: In this one must be seated in an erect position, lift their knees 20 times, and return to the floor.
  • Seated lifting of legs: The patient has to be in a seated position, lift their legs and hold for 3 seconds and return the foot to the floor.
  • Sitting and standing: In this form of exercise, the patient has to place both the hands-on arm-rests and alternatively stand as well as sit. This should be repeated ten times.
  • Rowing of arms: In this exercise, one has to be in an upright position, hold their arms at shoulder level and push both the arms outwards.
  • Exercises that are focused on legs and toes such as Side and back legs, knee and heel raises.

How to Boost Your Immune System During your COVID Journey?

Maintaining a healthy lifestyle is an effective booster for immunity. Activities such as exercising for hours a day, good sleep, and a balanced diet with natural immunity-enhancing items like ginger, turmeric, almonds, and yogurt directly impacts a person’s immunity. Maintaining a positive attitude and/or mindset contributes to an improvement in general well-being. One should inculcate happy thoughts as these will have a positive effect on the day-to-day life of an individual. It is a good practice to socialize with friends and family members over the phone or on video calls regularly. Consumption of a balanced diet with specific dietary items can improve immune function.

How can Centric Healthcare help you with COVID-19 Recovery?

Centric healthcare assists the patients to recover from COVID-19 by providing physiotherapy, advising dietary and exercising schedules, and helping them to learn how to self-monitor the problems.