Yahoo Lifestyle 
When can I start exercising after catching COVID?
Experts recently shared the grim news that at the current infection rate, it is expected that up to 60% of Australians will have had Covid within the next three weeks.
With exercise playing such a vital role in our mental and physical health, it’s important that we make sure we are returning to exercise safely.
The last thing you want to do is try and push yourself too soon, or feel guilty about the fact that you can't, something Keep It Cleaner co-founder Laura Henshaw experienced herself after testing positive to Covid-19 recently.
Laura says her fatigue has improved since she first started feeling sick just over two weeks ago, but she is still taking it easy.
"If you’re currently recovering from COVID and you’re experiencing feelings of guilt because you’re not moving your body, you are certainly not alone," Laura tells Yahoo Lifestyle.
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"For many of us our health and wellness goals for 2022 aren’t going as planned. For me, my goal was to challenge myself to two KIC Pilates flows and two Strength Masterclasses per week and in all honesty, I haven’t done either this year, and that’s okay. I’ve definitely experienced guilty thoughts about not exercising but I quickly remind myself of the importance of rest as my body recovers.
"A big part of my morning routine is doing my KIC workouts, and I have really missed them through this time. I know it can be really hard to rest away from exercise if it is a big part of your life, but it is so important to let your body rest and recover and rebuild your strength to be able to do your workouts again."
With so many of us likely to face a similar situation over the coming weeks and months, Keep it Cleaner’s Physiotherapist & Women’s Health Educator Ashleigh Mason is here to help answer one of the most common questions.
When can I start exercising after Covid?
"The key thing to highlight upfront is that research on exercise post-covid is still fresh, and very limited," Ashley shares.
"Currently, there is limited evidence for Covid-19 specific exercise rehabilitation, or the potential long-term impacts for those who have been infected. The truth is that as health professionals, we have to admit that at this point we just don’t know everything there is to know, yet. But I’m going to do my best to guide you according to what we do know so far.
"It’s also important to note that everyone’s post-Covid-19 recovery will look and feel different depending on a range of factors including prior fitness levels, severity of illness and symptoms, isolation times, and types of medical intervention that was needed.
Here, Ashley shares her return-to-exercise guide but stresses it is not intended or to be used as a substitute for individual medical advice.
"Please seek guidance from your medical or healthcare professional for information that is tailored to you."
After testing positive (Day 0-10)
Goal: Rest & recover
It’s important that you rest for at least 10 days after you first begin to show symptoms (7 days if you’re asymptomatic). In these first 10 days, rest is going to be your best ally in your recovery. This isn’t the time to ‘sweat it out.’ Your body needs rest in order for your immune system to effectively combat the virus. If you’re feeling guilty for resting, or not exercising, it’s important to remind yourself that whilst exercise is a form of self love, so is rest. Be gentle with yourself, and know that it is okay to take a break from your regular routine whilst your body fights off the spicy cough.
Important note from here on in: Spend a minimum of 7 days at each phase. Drop back a phase if you’re finding it difficult. Only move up a phase when the progression criteria are met*
Phase 1
Goal: Prepare to return to exercise
This phase is all about preparing your body to return to exercise gently and safely. Whether you’ve spent the past 10 days watching netflix, reading, or sleeping, your body needs time to adequately prepare for exercise in order to prevent injuries or long term complications from COVID-19.
Exercise suggestions: Rest, breathing exercises, stretching, balance, gentle yoga flows, slow walking. Suggested RPE: 0-1 (no exertion at all, extremely light.)
Phase 2
Goal: Introduce low-intensity activity
When you’re feeling up to it, you can start to add some low-intensity, low-impact activity. Start with 10-15 minutes, and gradually increase by adding 10 minutes each day.
Exercise suggestions: Walking, gentle yoga flows, light household and gardening tasks
Suggested RPE: 0-2
Progress when: You’ve completed **7 days at phase 2, and you can walk 30 minutes at a pace where you can still easily hold a conversation (RPE 3)
Phase 3
Goal: Moderate intensity aerobic and strength
It is recommended that you begin with intervals; for example, start with 2 intervals of 5 minutes separated by a block of recovery and add one 5 minute interval per day as tolerated.
Exercise suggestions: Pilates, bodyweight (or very light weights) strength training.
Suggested RPE: 3-6. Light to somewhat hard; you can hear your breathing but not gasping for air
Progress when: You’ve completed **7 days at phase 3, and you can complete a 30 minute session and feel recovered within 1 hour
Phase 4
Goal: Moderate intensity aerobic and strength with coordination and functional skills
This is where you can start increasing the number of days per week you are exercising, so long as you’re still recovering well and feel up to it. Remember, the key is listening to your body, and only moving your body in a way that feels comfortable.
Exercise suggestions: Light interval jogging, introduce light hiit training, increase weights & challenge in strength trainingSuggested RPE: Continue at 3-6 as per phase 3
Progress when: You’ve completed **7 days at phase 4, and when your fatigue levels are normal
Phase 5
Goal: Baseline Exercise
We hope that by phase 5 you’re feeling a lot more like your usual self, and are back KIC’ing your fitness goal like normal! Exercise suggestions: Return to regular exercise routineSuggested RPE: 7> as tolerated, Hard to very hard. Just remember to listen to your body and modify or rest wherever needed.
Where to get help: It’s not uncommon for people to need a little extra guidance and support with their COVID-19 rehabilitation, no matter how fit or healthy they were before getting sick. If you need help, look for an Exercise Physiologist or Physiotherapist in your local area.
Listen to your body
You might have noticed so far that there is a strong theme of ‘listening to your body’ when returning to exercise after COVID-19.
"Continue to monitor how you’re feeling, and perhaps more importantly, how you’re recovering as you continue to increase your activity and fitness levels," Ashley says.
"We know that exercise and wellbeing is important to you but pushing too hard too soon might actually slow your recovery. Gains, PB’s and Closing your Rings don’t trump health, so take it easy, show yourself some love, compassion, and kindness, and know that even if the process is slow, you will get there."
For Laura, it's been about finding new things to do that positively impact her mental health, while she focuses on resting her body.
"My core motivation for moving my body is for the incredible impact it has on my mental health, and so through isolation I have really tried to make sure I have been doing things that positively impact my mental health while I am still resting," Laura says.
"The thing I have done that has made the biggest impact is swapping my morning workouts for one of our KIC guided meditations.
"It’s allowed me to start the day with a clear and present mind, and is incredibly helpful to reduce any thoughts of guilt or worry. I highly recommend giving this a go.
"It’s so important that we listen to our bodies and rest, if we push ourselves we are only going to make things worse. You can get back to kicking goals when you’re feeling better, now is the time to prioritise your health."
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