Covid 19 Corona Recovery

Each of us will recover at different paces and involve different strategies.

If you have spent time in bed or hospital you will be much weaker and less fit than you were. You typically start to lose fitness after a few days of no activity so this has to be taken into consideration.

You will find everyday jobs tiring as you didn’t before. Simple things like stairs or just short walks will make you breathless and your legs ache.

The aim has to be to get back fit or even fitter again. You will at first feel more tired but this is part of the process.

Regular activity will make you feel better, will reduce the aches and pains in the joints, and start to rebuild your muscle strength.

Activity will help you sleep properly at night.

How do you do it?

  • Start slowly and build over time.
  • Listen to your body. If 10 minutes of walking makes you tired then start there but try to repeat 3 times a day and build through 12 to 15 minutes and onwards.
  • A little and often is the key. Don’t be afraid to rest but equally, you need to push yourself to make progress.
  • Don’t just sit through the rest of the time. Standing and walking on the spot is far better than just stagnating.
  • Make a drink or do a small bit of housework – something is better than nothing.

What are my aims?

  • Start with what you can do and don’t set too high a target. Make it attainable and you won’t lose heart.
  • If 10 minutes walking is your limit then set a medium-term aim (say 2 weeks) of being up to 30 minutes walking. If you then add a minute or two each day you will get there.
  • Try to repeat twice a day if you can.
  • Once you reach 30 minutes you can either continue to build the distance if you are happy with your pace. Alternatively, you can add in a bit of pace.
    • You do this by, for example, a 10 stride ‘burst’ every minute. Or a burst between lamp posts or trees. Little gains all add up. Be imaginative.

Tips.

Pick a time of day that suits you – we each have better, more energetic times of the day.

Give it an hour after eating and take a drink along with you.

Use a walking pole or two for balance.

Walk with a partner or friend – at a distance – if you are worried about your balance.

Record your progress to give a sense of progress.

You will have days when you are not as perky but the record will show your overall, week by week, progress which is a much better gauge. You can use your phone health app or simply note in on pen a paper – how far and how long it took and how you felt. Athletes use this method to bring perspective to that bad run!

Rib pain

With persistent coughs, you can develop rib joint dysfunctions. We can help with this with an assessment of the specific issues, mobilisation of the dysfunction and breathing exercises, and rib self-help techniques.

Please read this before starting
Any exercise could lead to the risk of physical injury.
You should feel good when participating in an activity or exercise.
If you experience any extreme pain, shortness of breath, or dizziness, stop and seek advice.
Following this, activity and exercise advice, is at your own risk. You are agreeing to undertake these activities voluntarily and as such assume all risk of injury to yourself.
If you feel unwell before, during, or after, stop immediately and seek advice.

Details can be found here on the NHS website

 

Further Information & Case Studies