While our understanding of COVID-19-related illnesses continues to evolve, it's clear that symptoms persist following acute illness for many people. Those recovering from COVID-19 may complain of shortness of breath, cough, general fatigue, muscle aches and brain fog. For both athletes and non-athletes, recovery timeline is determined by the severity of the acute illness, premorbid conditions, and other factors.
Several authorities including the WHO recommend refraining from any exercise until at least 10 days of rest from symptom onset, including a minimum of seven days from resolution of all symptoms (not including loss of sense of smell and taste which can last months.) There should be no physical exercise or athletic training in that 10-day time frame. If an individual tests positive but does not have symptoms, the rest date starts at the date of the positive test. If they are symptomatic, this period begins the date the symptoms start.
Anyone who suffered more severe illness (such as hospitalization for COVID-19 pneumonia) or have major underlying comorbidities, should be evaluated by a healthcare provider prior to resuming a graded return to exercise.
The Main stages for returning to full physical activity can be summarized as follows:
- Stage I – Recovery and rest (must be at least 10 days, as mentioned above)
- Stage II – Light activity (15 min)
- Stage III – Light to moderate activity (30 min)
- Stage IV – Moderate activity (45 min)
- Stage V – Intense activity (60 Min)
- Stage VI – Normal training and full play
There is no clear consensus about the appropriate duration of each stage when moving from Stage II through subsequent stages. A minimum of one to two days per stage is suggested, but this can be modified depending upon an individual's age, severity of COVID-19 illness, comorbidities, and activity goals.
Individuals must complete each stage comfortably prior to progressing to the next stage. If a person experiences chest pains, shortness of breath, palpitations, nausea, lightheadedness or changes in vision or alertness during any of the stages, stop immediately and rest for 24 hours. If symptoms persist after stopping exercise, please seek medical help immediately.
Additional information on returning to exercise, once cleared to do so, is available from the the Cleveland Clinic.
As always, listen to your body and be patient.
