Each person presents different symptoms to COVID-19, ranging from mild to serious complications, so each case is different.
The factors that can help reduce the severity of the symptoms are the previous health condition, general physical condition, eating and exercise habits, being vaccinated against COVID-19, among others. As well as its sequels.
How the SARS-CoV-2 virus can affect the body and its involvement in the ability to exercise?
-Changes in the physiological system and adaptation to exercise
Some of the initial symptoms that a person may experience when presenting with COVID-19 are the result of the inflammatory response of the immune system against the pathogen.
However, this inflammatory response brings with it some symptoms, such as headache, muscle and joint pain, among others.
-Changes in the Cardiovascular System
In the cardiovascular system there are changes such as a reduction of the organism in its ability to take in oxygen efficiently, transport oxygen to the tissues and muscles.
In some cases, the breaths per minute can increase and cause a feeling of lack of air, especially when making an effort, which can interfere with the performance of aerobic exercise.
-Changes in the Nervous System
Since COVID-19 can create inefficiencies in the oxygenation of the body, the central nervous system, brain, spinal cord and all the tissues that compose them can be negatively affected.
In some cases, the SARS-CoV-2 virus can somehow affect the nervous system and cause anxiety, depression, short-term memory loss, sleep disturbances, among others, as has been reported in some studies, including the one published in Int J Environ. Res Public Health in 2021.
What is the therapeutic benefit of exercise on recovery from COVID-19?
After suffering from mild COVID-19, if you only have some weakness, it is important to gradually resume exercise according to this and other post-COVID-19 limitations. And set new exercise goals.
Regular exercise has many health benefits as it:
Improves immune function; It decreases inflammation, improves blood flow to the heart, lungs and the rest of the body’s tissues, thus improving brain function.
Remember these 5 steps before exercising after having COVID-19:
1. Start gradually
First assess your current physical condition. If necessary, see your doctor or trainer.
2. Monitor your heart rate
Identify your resting and exercise heart rate. Please note that this may have changed after your COVID-19 diagnosis.
There are several ways to measure your heart rate, such as measuring your pulse or using a device.
3. Monitor your effort rate
The perceived exertion index is a numerical scale that helps the athlete to subjectively determine the intensity of his effort.
4. Exercise easily and gradually
Start with short, low-intensity walks and gain some aerobic condition. Start with 30 minutes, 3-5 days a week for one to two weeks.
Don’t push yourself too hard, because your body is still dealing with some inflammation.
Your immune system could be overwhelmed by excessive intensity from the get-go. According to a guide published in Int J Environ. Res Public Health in 2022.
After two weeks of walking, you can start doing aerobic exercise.
Remember to first perform warm-up exercises for 3 to 5 minutes and gradually increase your intensity, in such a way that you reach the lower limit of your heart rate according to your age range.
5. Includes flexibility and balance exercises
It also includes flexibility and balance exercises such as yoga and pilates. Start with light routines of 20 to 30 minutes (3 to 5 days a week) and remember to do cooling exercises for a few minutes.
After a month of measuring your heart rate at rest and during exercise, you will be able to see a change, already at similar figures before suffering from COVID-19. Your body has gradually adapted to your cardiovascular training.
Rest and recovery will continue to be very important components of your exercise progress and ongoing recovery after having COVID-19.
Source: National Institutes of Health (NIH).