So, you contracted COVID, completed your isolation and are now, finally and happily symptom free.  

Before you jump straight back into life BC (Before COVID), here are a few of our top exercise and nutrition tips for a safe return.

Go Slow, Go Steady 

Whilst you may now be feeling symptom free and fine, the current health advice is for a gradual reintroduction of physical activity over several weeks.

Aim for 10-15 minutes a day of gentle activity initially and monitor for any changes to heart rate, breathing and/or brain fog. 

Activities to consider include:

• gentle walking

• stretching

• stationary biking

After a week or two, if all’s well, up the intensity by introducing: 

• brisk/fast walking

• body weight resistance routine (low reps)

• light strength training

You should feel adequately recovered within an hour or so of your activity with no ongoing aches or pains the following day.

Gradually reintroduce & increase your routine without flaring up symptoms or exhausting your energy.

Stop and reassess if you become breathless, dizzy, feel your heartbeat racing or you begin coughing.

Everyone’s experience is likely to differ so be guided by how your body feels.  

When your recovery from each session feels good, step it up.

But if you need to stay light and easy for a little longer, do that.

Fluids, Fluids, Fluids

Maintaining adequate hydration both during and after a COVID-19 infection is super important.  Aim for around 2 litres a day or approx. 35-45 millilitres of fluid per kilogram bodyweight. Fluids include:

• water – sparkling or still

• herb tea

• fruit or green smoothie

• electrolyte drinks

• broths & soups

While alcohol is technically a fluid, it’s not one to include whilst you’re making a recovery.  If you can, cut it out completely or significantly reduce intake during your recovery phase. 

Fresh Fruit and Vegetables

Nature’s best vitamins come in fresh food form.  During recovery, prioritise nutrient dense fresh fruits and vegetables at every meal wherever possible. 

For breakfast, this might mean adding some berries, kiwi fruit or orange segments, or zhooshing up a super green smoothie with some mixed fruits, kale, spinach, celery and ginger.  You can add Greek yogurt or a protein powder for extra credit.

At lunch or dinner, sneak in a cheeky salad, or snack on some baby tomatoes, capsicum and hummus or some smashed avocado & grainy bread. 

Protein Power

Protein is the powerhouse of recovery.

Try to include a protein source from the following with every meal and snack:

• Dairy foods – milk, cheese, yoghurt

• Legumes & lentils - beans, chickpeas, falafel

• Meat, fish, seafood, eggs

• Soy products – tofu, tempeh, edamame, soy milk

Following these simple suggestions can help make your return to exercise and physical activity a positive one and minimize the risk of setbacks or flaring up symptoms.

We look forward to seeing you back on the gym floor 😊