Exercising After COVID
Your Body Needs Time to Rest, As Frustrating As That Can Be
I contracted Covid about ten days ago and thankfully, I’m starting to feel a lot better. I was symptomatic, starting with a headache that ultimately morphed into a cough, sore throat, congestion/runny nose, muscle aches and fatigue. It’s obviously nothing compared to what a lot of people experience (at least so far), especially since we’ve now surpassed one million deaths in the United States. But it was pretty miserable and at least for me, far worse than just a cold.
So with that out of the way, what is the appropriate time to wait after having COVID to begin exercising? I certainly feel good enough to do some physical activity, but what do the doctors say?
"A slow progression is the best way to go," says Dr. Jonathan Halperin, chief of physical medicine and rehabilitation with Sharp Rees-Stealy Medical Group. "That is the hardest thing to accept and understand for patients who have had a COVID-19 infection. It is not like returning to exercise after having a routine cold or flu." "If you had a mild case of COVID-19 that did not require hospitalization, the recommendation is minimal to no exercise at all until 7 days after resolution of any symptoms," he says.
It’s that last line that hits the hardest, as that would be approaching three weeks for me. I know that right now, I could not complete my pre-COVID workout at the same intensity level, but I also know that waiting almost three weeks would be difficult. So my plan as of now is to exercise at a significantly reduced intensity for the next week and essentially take it day by day. That will include light biking, stretching and light weight training. Obviously, everybody experiences the illness differently, so it will be important to listen to your body and your healthcare professional.
These are a few other lessons I learned the hard way.
Hydration is key - I’ve always been good about fluid intake, but I definitely underestimated the amount required to keep dehydration at bay. My lips and hands were to the point of splitting they were so dry. Everyone says it, but drink PLENTY of fluids.
Don’t Try to Do Too Much - On Monday, I declared that I was done being sick, as if I had any control over the fact. I did a few things around the house and felt like I was turning the corner and even woke up on Tuesday feeling slightly better. By Tuesday afternoon, I was back in bed, barely able to sit upright. As frustrating as it can be, especially if you’re active, COVID requires rest. Like real, do nothing kind of rest.
If you’re eligible, get a second booster - I have no idea whether it would have helped in this case or not, but I received my first booster in November after my initial vaccinations in April 2021. I saw my doctor in mid-April for my annual physical and he said that I could probably wait, given the number of cases at the time. It’s a personal decision of course, but it’s probably worth getting the second booster (or first if you haven’t already) if you are able.
COVID is not going away anytime soon. Where I live, cases are up 64% over the last 14 days and they’re up 59% across the United States during the same period. So stay safe and vigilant!
Odds and Ends
Peloton Homecoming - This year, Peloton’s Homecoming event is all virtual and features bonus content, member meet-ups, apparel and more. If you’re a member, visit the Peloton website for more details about attending.
Doughnuts! - In my day job, I run a small media company that primarily produces podcasts. One of our shows is called the Secret Life of Cookies, hosted by Marissa Rothkopf, a former food critic for the New York Times. On this week’s episode, due out tomorrow, Marissa spoke with Rachel Wyman who owns Rabble Rise Donuts. She discusses the challenges she faced in keeping her business afloat during the pandemic, her book, “Running for Doughnuts” and the work she does in her community. The episode will be available for download on Saturday, May 14.
Why Does Alcohol Mess With My Sleep? - One of the more positive changes I’ve made over the past 6 months is focusing on my sleep and for me, that has also included a drastic reduction in my alcohol consumption (and by drastic, I mean I haven’t really had a drink in 6 months). I actually have predictable sleep patterns, can usually fall asleep very quickly and I wake up feeling great. If you’re interested, the New York Times ran a piece several weeks ago called “The Best Non-Alcoholic Drinks.”
Have a great weekend and I’ll be back to my normal schedule next week!