Post Covid Exercises: Start Your Day with 5 Workouts

It’s not simple to get back into shape, especially after a long battle with Covid-19. When it comes to resuming your workout regimen after Covid, experts recommend listening to your body and taking one step at a time. The idea is to gradually increase the intensity of your workout. It will also prevent you from injuring your muscles. Before beginning post Covid exercises, anyone with a history of cardiac problems should visit their doctor.

While being physically active has numerous health benefits, such as reducing obesity, heart disease, and anxiety and depression, it is important to take it slowly while recuperating from Covid to avoid health concerns. Experts advise waiting until you feel better if you still have symptoms like exhaustion, shortness of breath, or any other physical discomfort.

However, if you’re feeling generally great following your recovery and finding it difficult to choose the perfect workout after a 15 to 20-day hiatus, here are a few exercises advised by Vijay Thakkar, a fitness entrepreneur and functional medicine coach who is also the founder of 48 Fitness.


Cardio workouts are divided into five zones based on our heart rate range, and it is best to begin with zone 1 workouts for a quick recovery. Light exercises are included in Zone 1 cardio programs. Walking on a treadmill at a comfortable speed, taking your dog for a walk, gentle walking, and cycling are all examples of zone 1 cardio exercises.

Breathing Methods

People with Covid cough cough more frequently and create more phlegm than others. So, engage in an active cycle of breathing techniques such as deep breathing, puffing, and breathing control, among others. They loosen and transfer sputum from your chest and out into your airways, leaving you feeling lighter and more inclined to do additional cardiac workouts.


When you don’t do any exercises for a long time, your muscles may detrain. So, begin stretching to avoid overstretching while also returning to your workout regimen with these warm-ups. Stretching activities such as shoulder stretching, hip bridging, knee extension, standing leg exercises, leg lift, and so on can be performed.

Seated March

Even folks who are unable to move can complete this workout. If you’re afraid to go out because you’re worried about becoming infected again, sit in a chair with your back straight, lift your knee, and return to the ground. Start with 15-20 repetitions and raise the number only if your body allows it.

Standing workouts

Jumping exercises should be avoided. Instead, practice activities like knee raises, leg raises, heel raises, side legs, and other exercises that don’t elevate your heart rate too much. These basic workouts will help you feel like you’ve accomplished something for the day and eventually return to a healthy habit.

“Never go back to your old training routine right away. If you don’t give yourself enough time to heal, you’ll either get hurt or lose motivation to exercise. It will take longer to regain your fitness level, and it may be considerably more difficult “Thakkar explains.

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