How to recover from covid

Covid is an insidious virus, and many require physical recovery from an illness. Convalescents may experience problems with balance, mobility, and feel very tired and weak.

Some similar symptoms also occur in those indirectly affected by COVID-19 due to forced isolation or inability to access sports and medical services.

There are free apps to help you bounce back even if you have to be at home all the time.

COVID-19 rehab program

This free NHS approved program offers special exercises developed in collaboration with renowned British physician Muir Gray. The program is available on the EXi fitness app on the App Store.

For the first 12 weeks, people who have had a coronavirus are engaged in a low to moderate intensity program. Then, if the trainee is showing good physical activity, the EXi app will unlock the next option, with more intense exercise.

The app will first ask you to enter your health information, measure your resting heart rate, and run a 6-minute walk test to assess your fitness level. Using this information, it will compile your health profile using color codes – green, yellow, red. The colors indicate which risks you are most at risk for (for example, heart disease, stroke, diabetes) and in which range you should exercise to reduce this risk.

The app will then generate a personalized 12-week exercise plan that tells you how long and at what intensity you should exercise. Recovering from the coronavirus can take a long time, ranging from weeks to months. The program will gradually get progressively more difficult until you reach the recommended level for five 30-minute workouts per week.

This fitness app was previously intended to help people with chronic conditions, but now EXi has launched a dedicated COVID-19 rehabilitation program.

Sport England recommendations

It is important that people with chronic illnesses and the elderly not only keep moving, but also gradually increase their physical activity to increase their resistance to COVID-19.

Developed by Sport England in partnership with Public Health England (PHE), the booklets are being distributed to older adults without internet access. Those who do not like using fitness apps can download the brochures on the Sport England website… Here you will find information on how to cope with shortness of breath, tips and advice on nutrition. There are even tips to help you improve your life and cope with your daily responsibilities. The experts also tell you how to create a daily routine so that fitness classes become regular.

How to start exercising at home?

– Prepare the exercise area. For comfortable classes, you need 4 square meters. m of space.

– Keep something solid and solid nearby for support – a simple stick will do.

– Prepare a bottle of water and be sure to drink during your workout.

– Wear comfortable clothing and shoes.

Always warm up before exercising.

– Start with an easy level exercise and gradually increase the difficulty and intensity of the movement.

– If you experience pain or dizziness, stop and rest.

– Try not to hold your breath during exercise, breathe freely.

– Usually, the muscles may ache slightly or be toned for several days after training. This is a normal reaction and shows that you are on the right track.

Inga Kouru-Nedashkovskaya, fitnes expert, author of the Health Fitness Travel Guide

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