RETURNING TO EXERCISE: CORONAVIRUS RECOVERY
The global pandemic we are currently experiencing has tested us in ways we could never have imagined. Many people believed that their health, youth, or fitness level would protect them when it hit in the winter of 2019/20. It's clear that we're all vulnerable at this point, and no one knows how a Covid-19 infection will affect their body.
Long Covid, also known as Long-Haul Covid, is the subject of new research aimed at better understanding its long-term effects. Fatigue, loss of smell/taste, dizziness, cognitive impairment, headaches, and shortness of breath are common symptoms, and they can last for months. (1)
We spoke with two of our users about their Coronavirus recovery experiences, and they shared their fitness journey with us. Both are healthy women in their 30s who participate in recreational sports in Europe and have mild-to-moderate cases.
WHAT WAS YOUR FITNESS LEVEL BEFORE COVID-19?
Shopia: I used to run 5 to 10 kilometers at least twice a week, and I also worked out at home twice a week with the adidas Training app.
Ann: After knee difficulties, I was finally getting back on track with my running. I wasn't at my best, but I was improving.
WHAT WERE YOUR PREFERRED SPORTS/TYPES OF EXERCISE?
Shopia: I enjoy running a lot. It's always difficult for me to stay motivated, especially when it's cold and dismal outside, but once I do, running with the proper music gives me a tremendous sense of freedom and helps me cope with the stresses of everyday life.
Ann: My favorite activities were running and yoga, but I also did strength training and biking.
HOW DID YOU FEEL PHYSICALLY WHILE YOU WERE INFECTED?
Shopia: For a few days, I had a light headache and severe fatigue. Then I began to experience a strange sensation in my lungs, as if someone was pressing on my chest. When I noticed that I couldn't smell or taste my coffee while preparing breakfast for my son, I knew it was Covid.
Ann: I didn't have much energy. Muscle pain, headaches, fever, and a loss of smell and taste were among the symptoms I experienced.
HOW LONG DID YOU EXPERIENCE SYMPTOMS?
Shopia: Quarantine was difficult for the first four days. I felt out of breath just chatting on the phone, and I was afraid it might get worse and I'd have to go to the hospital. The breathing improved after 5 days, but I was exhausted and unable to do much.
Ann: I was unwell for about two weeks, but it took me a long time to regain my energy and attention - at least a few months. I worked less hours the first few days back at work and took a lot of breaks.
HOW LONG DID IT TAKE YOU TO START WORKING OUT AGAIN?
Shopia: A month later, I attempted to go running and completed 5 kilometers, but I was absolutely out of breath and my lungs hurt. I went back to walking and did some short strength training at home, but no cardio.
Ann: After quarantine expired, which was about a week after my sick leave, I went for a stroll again. About two weeks after returning from sick leave, I did my first slow and easy yoga session. After being unwell for a month, I went for my first run, which felt like the first run of my life.
HOW DID YOU RESTART YOUR EXERCISE PROGRAM?
SHopia: I started running and exercising again, but I still get this funny feeling in my lungs every now and again after 5 months. I had them examined, and the doctor stated everything appeared to be in order. Nonetheless, I am exhausted, my motivation is poor, and I am quickly out of breath. I recently ran 5 kilometers and felt a little better.
Ann: Gradually. Slowly, very slowly. I'm grateful that I'm able to move again. Getting out of the flat and into the fresh air was a great delight. It seemed like I was working out when I went for a walk.
Did you know?
After 7 days of asymptomatic recovery from Covid-19 without therapy, an otherwise healthy patient may begin resuming physical activity at 50% intensity and volume. (2)
DID YOUR PERFORMANCE CHANGE?
Shopia: Before I started taking Covid, I could easily run 10 kilometers. So far, the longest distance I've covered is 5 kilometers. My lungs hurt, and I'm having problems maintaining a consistent breathing pattern. I used to run at a pace of 5:40 minutes per kilometer, but now I run at 6:45.
Ann: Yes, and it was a difficult thing for me to accept. It seemed like I was beginning from scratch.
DID YOUR GOALS CHANGE AFTER YOUR CORONAVIRUS RECOVERY?
Shopia: Without a doubt. My current goal is to find the motivation to go for a run. All I have to do now is listen to my body and not overwork it.
Ann: Without a doubt. My current goal is to be healthy and provide whatever form of exercise my body and mind require at the time.
DO YOU HAVE ANY WORDS OF ADVICE FOR OTHER PEOPLE WHO ARE INFECTED WITH COVID-19?
Shopia: Be patient and don't get too worked up. I try to look at the bright side of things: I'm probably immune for a while, and I was fortunate to have a minor case of it. (3)
Ann: Tell someone about how you're feeling and what you're going through, whether it's your partner, a friend, a family member, or a therapist about how you're feeling and what you're going through.
RECOVERING AND MOVING ON
Even if we would like to believe we are invincible, there are many things that can bring us down for a while. It can be difficult to get back on track and motivate yourself to continue your fitness journey if you've had to deal with Coronavirus, illness, or injuries. It's critical to pay attention to your body. Build rest days into your training routine to ensure you're taking care of your body. It's always a good idea to boost your immune system and try to manage your stress with regular exercise at times like these.
Remember to talk to your doctor if you're having any symptoms or recovering from an illness and are concerned about how long it's taking.