Returning to Exercise After COVID-19
After a year unlike any other in here in Wisconsin and around the world, spring is starting to slowly arrive and a return to normal life may start to look like a possibility in the not-too-distant future. As more of us are vaccinated and become comfortable venturing outside of our homes, the idea of resuming or beginning a fitness routine is something everyone should consider! There are many positive health benefits to being physically active and now is as good a time as any to get moving! As you look to begin or resume regular exercise, how can you keep yourself safe while exercising? If I’ve had COVID-19 what steps do I need to take to return to exercise?
Starting at a gym or resuming a previous exercise routine may look different in a world with COVID-19 precautions, but with a few simple precautions one is able to mitigate the majority of the risk associated with venturing out of the house. Basic recommendations remain largely the same – frequent hand hygiene, avoiding touching high traffic surfaces, maintaining a socially responsible distance between oneself and other gym goers, and wearing a mask make for a significant reduction in transmissibility. Other tips include avoiding loud areas of the gym as shouting may contribute to transmission, avoiding locker rooms by changing at home, and avoiding “peak hours” when sanitization efforts may not keep pace with gym traffic. Lastly, ask to speak with a staff member to review the efforts that gym has taken to ensure your safety – many gyms have installed high efficiency ventilation systems to clear the air and have implemented rigorous cleaning and spacing standards to keep their members safe.
If you’ve had COVID-19, it is important to understand when it is safe to return to exercise, especially when we consider some of the long lasting symptoms. First checking with your primary care physician, then taking a systematic approach to starting or returning to an exercise routine can help you safely ease back into things.
Once you’ve been symptom free for 7 days, you can begin low intensity exercises. A great tool for judging the intensity of an exercise is the Borg Rating of Perceived Exertion (BRPE). This scale ranges from 6-20 based on the average heart rate seen in a healthy adult. In this case, a 6-8 would be considered “at rest," as it correlates to a 60-80 beats per minute heart rate. Moderate intensity is commonly rated at 12-14 (120-140 beats per minute) and is considered a level that is challenging but you can still hold a conversation. Exercising with a rating of 15-20 (150-200 beats per minute) is considered high intensity.
Recent research suggests that progression through a 4-phase protocol using the Borg Rating of Perceived Exertion (BRPE) is an excellent strategy to ensure safe return to exercise. It is important to know that you should expect to spend at least 7 days in each phase with exercise starting at 10 minutes working your way up to 30 minutes. Only progress to the next phase if you are not experiencing any symptom and can perform the routine without too much difficulty.
In phase one of returning to exercise after COVID, your goal is to begin to get into a routine again. This may include stretching, light walking, and balance exercises. You should feel similar to how you do normally throughout your day i.e. a 6-8 on the BRPE. In phase two, the goal is a moderate cardiovascular and strength challenge. Consider including activities like walking, yoga, gardening, and other household activities. During this phase you are aiming for a 6-11 on the BRPE. During phase three you can work up to fast walking, light jogging, and moderate intensity strength training with frequent rest periods. When working at a moderate intensity, BRPE 12-14, you should feel like you are exerting some effort but can still hold a conversation. During the final phase, phase four, you can exercise connective days at moderate to high intensity strength and cardiovascular training.
Are you ready to get back to an active lifestyle this spring? Looking for more guidance as you return to exercise? Give the physical therapists at Health in Balance Physical Therapy a call at 262-236-0176.