Post-Covid Fitness Recovery

In today's post, I'm chatting about how to use fitness and nutrition to help you if you're recovering after having gone through Covid_19. 

Covid is real and I felt a post for those recovering, was essential because some of you would've had some sort of fitness routine prior to it. I've had close friends who've had it; some of my clients have gone through it too and recovered, thank goodness. 

Please bear in mind that these are basic tips and apply to you after you've had covid and have been cleared after another test - which has come back as negative. Ensure you speak to your doctor first about anything you're introducing nutrition or exercise wise, before you start.  You could even show him/her this article.  

Recovery times post-covid are different for everyone, as our bodies are all unique. So listen to your body. Recovery is determined by how fit you were pre-covid and how mild or severe your case of it was. 

EMOTIONS

The first thing to say is (because at Fitness To A Tee "it's all about the holistic baby") - be encouraged that it's normal to feel low as you start recovery from illness. Heck, it's the same with any other illness, surgery etc. 

I felt so down after I had a big operation in early 2020 and started my own recovery. It was tough as I thought of what my body had been doing prior to the operation, but due to my fitness over years - I left hospital early and recovered speedily. It's very hard when our bodies are not able to do what they usually do and we grieve that. Share your feelings by talking to a trusted friend, family member or a counsellor. 

NUTRITION 

Once you start recovery from covid or any other illness - eating well is crucial to build yourself back up because food is medicine. Eating foods with nutrients which help with areas you need recovery in is key.

Check out my #workoutwednesday video "Post-Covid Fitness Recovery" where I show you a few accessible healthy foods to get you going again in weeks 1 to 3, when you start exercising again. 

Here's an example of a meal I made loaded with yummy, post-covid recovery ingredients. Click here to view my #fitnesstoatee Positivity Pumpkin Pockets. 

Some yummy, great post-covid recovery foods are:  

• Pumpkin - rich in vitamins like Vitamin C to boost your immune system and help speed up healing. It's also a wholemeal carb, which will help beat fatigue. The fibre will boost digestion/gut health. 

• Avocado - you need healthy fats after covid to help reduce inflammation, which is a key element of the virus. Good fats also help in use and absorption of fat-soluble vitamins e.g. Vitamin A, D and E which are key for cell regeneration, cell strengthening and protection. 

• Fish, beans and other good quality protein sources will help to rebuild lost muscle mass, which is one of the effects of covid.

Outfit: available from Fitness Leaf here. Photographer: Robbie Lall Photography. Model: Brenda.

EXERCISE

Generally, after you've been cleared of covid - rest of 10 to 14 days before you return to exercise is advisable. You can return to exercise once you've been symptom free for at least 7 days and no analgesia is needed. 

If you start getting heart palpitations or chest pain - stop exercising and check in with your doctor again.

Tips for exercise 

1. Take it slow and don't try to "power through" exercise sessions. 

2. Start off with light exercise such as a 15 minutes, slow walk. If you feel fine, add a bit more the next day. 

Do movement that you're familiar with as a start and with resistance based training - begin with bodyweight moves. Add weight carefully and progressively over the weeks. 

3. Check out my #workoutwednesday video "Post-Covid Fitness Recovery" where I show you a few easy exercise moves to get you going again in weeks 1 to 3, when you start exercising again. 

4. I love this exercise guidance from the Australasian College of Sport + Exercise Physicians. Click here now to read it. 

I hope this has helped you head in the right direction. Reach out to me if you have any questions by clicking here now! 

For a personalised plan for fitness and nutrition when recovering from illness, injury or surgery - see the #fitnesstoatee Kupora plan, by clicking here. 

Stay safe and healthy!