Since the start of the COVID-19 pandemic, many millions of people in Germany have fallen ill with the virus. Anyone who has been infected with the SARS-CoV-2 virus (also known as the coronavirus) may still experience residual symptoms after the acute illness phase subsides, depending on the severity of the symptoms. They can, but do not necessarily have to. The clinical picture of severe acute respiratory syndrome can vary completely. Some have no or only very mild symptoms, while others suffer for weeks after the acute phase from symptoms such as fatigue, lack of concentration, headaches, and many other possible symptoms. Therefore, it is particularly important to consult your doctor during every phase, closely monitor your own body, and listen to its signals. Perhaps you recently recovered from COVID-19 as well and are now wondering: How do I get back on my feet? When can I start exercising again?
The connection between exercise and our immune system
First of all, it should fundamentally be noted that any sports activity is generally good for strengthening our body's own defenses. In the long term, sports increase physical and mental well-being on many different levels. At the same time, it is important to know that high short-term exertion intensity in particular also stresses and challenges the immune system. So there are two sides to the coin: sports indisputably have diverse positive physical and psychological effects and at the same time cause a temporary high strain on our systems. If you jump right back in full force now after recovering from a Covid-19 illness directly after testing negative, you place the highest strain on all your systems. That always carries the risk of overloading the body. Especially if you do not feel one hundred percent fit again yet – and that is how most people feel after recovering from a corona infection – you should listen to your body and rather take a slightly longer break instead of jumping right back in full force immediately.
Recovered from COVID infection – what next?
There is no universal guide on how to get back into sports after recovering from a COVID-19 illness. However, we have provided you with a few important tips on what you should keep in mind:
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Consult your primary care physician: The virus can persist unnoticed, and you might not even realize it. Therefore, it is best to see a doctor you trust and get a check-up after recovering from the infection (lung function, general vital signs, etc.). Discuss how your infection progressed with your doctor. How did you feel, what symptoms did you have, how sick did you feel, and how are you doing currently? Not all illness symptoms are always gone, even if the rapid test or PCR test is negative again and you are officially healthy.
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Start back very slowly: Many people feel after recovering from COVID just like after a flu infection. They feel sluggish and tired. Therefore, it is a wise decision to resume sports activities very slowly and carefully. Especially if you may have had a fever or had to stay in bed for a few days. Take a daily walk around the block, do a few squats, or perform other light exercises that definitely do not push your body straight to its limit. The important thing is that, when in doubt, you always get your doctor's okay before slowly and carefully starting up again.
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Listen to your body: If you notice that you still have a lingering cough or are having difficulty breathing, wait until all symptoms have completely disappeared. Exercising with lingering symptoms is a no-go. Nobody wants to risk myocarditis or other serious illnesses down the line simply because they did too much too quickly and their body could not cope with the physical strain. Therefore, pay attention to signs such as getting tired (too) quickly, shortness of breath, an excessively high resting heart rate, etc. All of these tell you that your body still needs a break.
Taking a break from sports after a coronavirus illness
Even with an asymptomatic course of illness, you should refrain from sports for at least about 10 days. The illness phase and the severity of the disease are extremely individual and affect everyone differently. Anyone who unfortunately experienced a severe course where the respiratory tract was heavily affected, or who even required a hospital stay, needs close medical supervision even after recovering. In those cases, the break from sports ranges from at least about four weeks up to several months. In an NDR interview, sports physician Professor Martin Halle stated that the virus is underestimated. With the coronavirus, there is a second wave of infection in the body after seven to ten days, which the patient must wait out. The sports physician's advice: Recreational athletes should resume light exercise no sooner than 10 days. It is beneficial to ease back into activity with cautious physical exertion such as cycling or walking, gradually increasing the intensity. Because the virus also penetrates muscle fibers and the spaces between them, excessive strain carries a risk of myocarditis. For those who play sports on a semi-professional or professional level, a more comprehensive check-up is recommended. An ECG and a blood test provide insight into whether the heart may have been affected.
Exercise after COVID – patience is required
Even with mild symptoms, the general rule after any viral illness is: be sure to give your body enough time to fully recover from the illness. It may still take some time before it can handle physical strain again. You should definitely allow your body this recovery time, no matter how hard it may be for you. Be sure to consult your doctor to decide together when the best time has come to slowly return to training. Listen to any warning signs such as early muscle fatigue, shortness of breath, heart palpitations, or noticeable tiredness. All these signs tell you that your body is still busy dealing with virus remnants. In that case, be sure to extend your break from exercise and rather step down a gear. Your body will thank you for providing it with the necessary resources to recover completely. You can rebuild your endurance later by extending your walks, going for a swim, or hopping on your bike for a ride in the fresh air after work. Gentle physical activity such as calm yoga or Qigong is also good for the body. Approach everything slowly and casually without overtaxing your body under any circumstances. Then your return to training will succeed, and after a few weeks, you will be well on your way back to your former fitness level.
