I took a three-month hiatus from work (and everything else) to recover from the miserable lengthy Covid, and now I’ve come back a little stronger and fitter.
While the majority of people, whether physically fit or not, recover from a minor or serious infection within a few weeks, it has taken me a rollercoaster year to return to half the level of fitness I formerly enjoyed.
No research has been able to definitively determine why some patients get chronic Covid, in which the symptoms persist and new ones emerge well after the initial infection.
This applies to both adults and kids who were otherwise healthy before becoming unwell.
Being unable to engage in physical activity might be upsetting and even heartbreaking if you’re someone who enjoys working out.
Physical activity is typically a great way to counteract the symptoms of an illness and any subsequent deconditioning, but after contracting Covid-19, this is not the case. After an exercise, you can feel worse.
I remained in that position for many months, unsure of when I would be able to exercise, do yoga, or dance without feeling faint or passing out after a short period of time.
The numerous medical professionals, practitioners of alternative and traditional medicine, and healers I consulted kept telling me to be patient, but even the most patient among us might eventually lose hope and fall into an abyss.
In any case, let me share with you how you can get back in shape following a run-in with Covid-19 after enduring months of rehabilitation for various symptoms.
The secret is to begin slowly and build up over time.
Additionally, keep your pace; many, little breaks are preferable to a few, longer ones. Take a break before you get too tired.
You’ll feel exhausted for a few days if you overdo it (as I did in my effort to recuperate quickly).
Relax with breathwork
Because Covid-19 is a pulmonary condition, patients can lose their ability to breathe normally as a result of lung inflammation.
I needed to use the spirometer for several months to get my respiratory muscles back to normal operation.
In order to clear my mind and lessen the sporadic heart palpitations that would occur even while I was watching television, I also spent an hour each day practicing breathing exercises.
Find a calm location, sit down, and relax your face, neck, and shoulders.
Even a reclined position is acceptable if it seems more comfortable.
These straightforward workouts are meant to help the lungs fill with oxygen.
- Breathing deeply through your nose and exhaling;
- Breathing in deeply with your nose, holding for three to five seconds, and then expelling out of your mouth with pursed lips;
- Humming bee breath, in which you inhale and exhale through your nose while producing the sound of the letter M on the exhalation;
Depending on how you’re feeling that day, you might wish to repeat them several times. I performed each workout ten times once per day, although I only did it five times when my body started to feel fatigued.
Simply close your eyes, breathe normally, and meditate for a few minutes after doing the exercises.
Sit-to-stand
The rehabilitation doctor gave me instructions for this activity and continuously reminding me to put my patient perspective into action rather than my athlete mindset.
The sit-to-stand exercise is designed to strengthen your hip and leg muscles and increase mobility.
First, sit comfortably on a chair with your feet hip-width apart and your knees aligned with your hips. Maintain your crossed arms in front of your chest.
Lean forward a little, gently stand up, then slowly sit down.
When I first started, I could hardly complete four in a minute without experiencing chest pain and a pounding heart.
The physiotherapist would quickly stop me if the numbers went high or low because I was strapped up with gadgets to track my heartbeat and oxygen levels.
I was instructed to perform only five sit-to-stands for a week before progressively increasing the number of reps.
Even while I’m still far from where I was before Covid, I have improved to accomplishing about 30 in a minute at this point.
Easy walking
The rehabilitation doctor gave me instructions for this activity and continuously reminding me to put my patient perspective into action rather than my athlete mindset.
The sit-to-stand exercise is designed to strengthen your hip and leg muscles and increase mobility.
First, sit comfortably on a chair with your feet hip-width apart and your knees aligned with your hips. Maintain your crossed arms in front of your chest.
Lean forward a little, gently stand up, then slowly sit down.
When I first started, I could hardly complete four in a minute without experiencing chest pain and a pounding heart.
The physiotherapist would quickly stop me if the numbers went high or low because I was strapped up with gadgets to track my heartbeat and oxygen levels.
I was instructed to perform only five sit-to-stands for a week before progressively increasing the number of reps.
Even while I’m still far from where I was before Covid, I have improved to accomplishing about 30 in a minute at this point.
Doing puzzles
While recuperating from prolonged Covid, many people experience memory loss and brain fog, even the infectious disease specialist who was attending to me in the ward I was admitted to.
I was luckily spared.
I did, however, find that I wasn’t able to finish mental games like Sudoku and Kakuro, so I reduced the level of complexity to retrain the brain.
Even while it still takes me longer to accomplish these puzzles, especially the more difficult ones, what matters most is that I can.
Connecting socially
Be patient with yourself since some days will be worse than others.
I need to face the fact that, as my gastroenterologist noted, I have a “new” post-Covid physique.
There were several days when I was unable to leave my bed and felt no desire to interact with anyone.
Maintaining relationships with others is important, especially with family and friends who can lift your spirits and make you smile.
A nice laugh may lift your spirits.
Depending on your level of energy, think about what time of day is optimal to perform particular tasks.
As a way to get ready for the day, I do breathwork in the mornings and other exercises in the evenings.
After my sickness, my life undoubtedly changed, and only time will tell if and when I’ll regain full functionality.
