Exercise and Long Covid: How to Stay Active and Safe

Image Credit: Canva

The COVID-19 pandemic has resulted in a global health crisis. Millions of individuals have been infected and millions have died as a result of the disease. However, even after recovering from the initial infection, many people endure long-lasting symptoms known as Long Covid. Long Covid can have a major impact on a person’s daily life, including their capacity to exercise. This post will go into Long Covid, how it impacts activity, and how to keep active while being safe.

What exactly is Long Covid?

Long Covid, also known as Post-Acute Sequelae of SARS-CoV-2 Infection (PASC), is a syndrome in which people have prolonged symptoms after being infected with COVID-19. People of various ages, including those who have had minor or asymptomatic infections, can be affected by the symptoms, which can linger for weeks or even months. Fatigue, shortness of breath, chest pain, joint pain, cognitive fog, and difficulty sleeping are the most typical symptoms of Long Covid.


Exercise and Long Covid

Exercise is critical for both physical and mental wellbeing. Long Covid, on the other hand, can make exercise difficult because to the chronic symptoms it causes. Long Covid may result in a considerable decrease in physical activity, leading to deconditioning and worsening symptoms.

It is critical to understand that exercise is not a cure for Long Covid. It can, however, assist manage symptoms and enhance quality of life. Exercise can also help avoid deconditioning, which can lead to a loss of muscle strength and endurance, making recovery even more difficult.

How to Stay Active While Staying Safe

If you have Long Covid, you should always consult with your doctor before beginning or restarting any exercise programme. Your healthcare professional can advise you on what form of exercise is appropriate for you and how to begin gradually.

Here are some pointers to keep you active and safe while using Long Covid:

Begin Gradually: It is critical to begin slowly and gradually increase the intensity and duration of your exercise programme. Begin with low-impact activities like walking, yoga, or Pilates and gradually increase the intensity and duration over time.

Pay Attention to Your Body: Take note of how your body reacts to exercise. Stop immediately and visit your healthcare practitioner if you suffer any odd symptoms such as chest pain, shortness of breath, or dizziness.

Stay Hydrated: Staying hydrated is critical when exercising, especially if you have Long Covid. To avoid dehydration, drink plenty of water before, during, and after exercise.

Incorporate Strength Training: Strength exercise can assist prevent muscle loss while also improving muscle strength and endurance. Begin with small weights and progressively increase.

Get Enough Rest: Getting enough rest is critical for healing, especially if you have Long Covid. Make sure you get adequate rest and that you listen to your body when it tells you to stop.

Be patient: Long Covid recovery can take time. Don’t be disheartened if you don’t notice immediate results. Be patient and keep exercising on a regular basis.


Long Covid might make exercising difficult, but remaining active is critical for preserving physical and mental health. Before beginning or continuing any fitness programme, consult with your healthcare physician, and begin cautiously and gradually increasing the intensity and length over time. Keep an eye on your body and cease promptly if you notice any unexpected symptoms. Include strength exercise in your routine, stay hydrated, get enough rest, and be patient. Long Covid can help you stay active and safe if you take the appropriate approach.