Covid exercise recovery walking guide to regain fitness and health. Physiotherapy guide for when to start exercises after Covid-19 or respiratory illness (e.g.Pneumonia), how to progress walking exercise and normal symptoms during exercise after Covid with Physiotherapist Michelle Kenway. Restore your health, fitness and reduce Covid side effects with this expert Physiotherapy guide.
Michelle Kenway www.pelvicexercises.com.au
Covid Recovery Strength Exercises • Physiotherapy COVID 19...
This Covid exercise walking guide teaches you:
* When it’s safe to start walking after Covid-19
* How much walking to do and how fast to walk
* What you can expect to feel when you start walking again
* How fast to progress your walking as your fitness improves
* General safety tips for walking exercises after Covid-19
As a general rule it’s usually safe to start your walking program 1 WEEK after the main Covid symptoms have disappeared. Please follow your doctor’s advice regarding your individual return to walking exercise after Covid-19.
How to Start Exercise after Covid
* Start out with slow walking
* At first im to walk for 5 minutes/day without stopping
* Do the amount of walking you can comfortably manage
* You may need to start out 1-2 minutes of exercise according to your symptoms
* Stop if you become breathless or tired
* You can start by marching on the spot
* Aim to walk for 5 minutes at least once a day
How Fast to Walk
Make sure you can pass the talk test when you're walking. This means that you can comfortably speak a sentence as you walk. You should feel light exertion only for the first 2 weeks when you return to walking exercise after Covid.
Stop, sit down and take a break if you feel as though you’re doing anything more than light exertion in the first couple of weeks. Don’t worry if you need to stop and take a rest, this is quite normal when returning to exercise after being unwell.
When you start exercise after Covid it’s normal to feel:
* tired and weak
* sweat a little
* a little out of breath (not breathless)
* minor muscle ache 1-2 days after walking
* some cough
How to Progress Walking Exercises after Covid
Progress walking exercise by TIME spent walking and NOT speed or distance
* Aim to increase time spent walking 1-2 minutes when comfortable
* When you can walk 10 minutes without stopping then aim towards 2x10 minute walks/day
* When you can do 3x10 minute walks progress exercise towards 2x15 minute walks/day
* Gradually progress to 1x30 minute walk/day for exercise without stopping
* When you can walk for 30 minutes without stopping start to increase walking speed
* For general health and fitness walk for 30 minutes 5 days of the week
General Exercise Safety Tips
* Walk with a companion when returning to exercise after Covid
* Avoid walking in socks
* Wear well fitting shoes
* Exercise when you feel well rested
* Rest and recover in between exercise sessions
Walking is one of the best recovery exercises you can choose. You might like to keep a journal of much walking you’ve accomplished over the first 6 weeks of your recovery. Take your time, there is no rush. Listen to your body as you progress your exercise after Covid-19.
#Covidexercise #Covidexerciserecovery
#PhysiotherapyexercisesafterCovid-19
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Videography by Jonah Babongi
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
2 июн 2024
