Exercise With Long Covid Is Tough. Try This Gentle 5-Minute Workout

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Re-establishing your fitness routine after having Covid can have major benefits for your physical and mental health, but it needs to be approached cautiously if you’re still experiencing long Covid symptoms.

Tea NHS advises those experiencing long Covid to ease themselves back into exercise slowly. “Exercise is very important for regaining your muscle strength and endurance but this needs to be safe and managed alongside other long Covid symptoms,” it says. You can read further information about exercising after Covid infection on the NHS website.

Jeannie Di Bon, founder of the Moovlite app, is a movement therapist specializing in working with people experiencing chronic fatigue and chronic pain. More recently, she’s been designing workouts for those experiencing long Covid.

“You may find that your energy levels have dropped post-Covid and you may experience fatigue and post-exertion malaise (PEM),” she explains. “With this in mind, I recommend taking it gently and slowly. We need to keep the nervous system calm to allow the body to repair and we need to start moving without causing a fatigue flare-up.

“Listen to your body and try not to push yourself to pre-Covid fitness too soon. The more you fight the impact of long Covid, the harder it may be to recover.”

Below, Di Bon has shared a gentle, five-minute workout created for those who feel ready to start moving again.

But remember, always speak to a healthcare professional about resuming physical activity if you’re experiencing chest pain or severe breathlessness, or if physical activity is worsening your long Covid symptoms.

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