Revealing what kind of exercise can help restore ‘Long Covid‘ to be strong. And ready to return to normal daily life within 5 weeks.
Even after recovering from COVID, some people feel like they are never back to their normal health. Even after weeks or months.
This feeling is one of the symptoms of ‘LONG COVID’ , which many research reports have stated that whether it is a group of COVID patients with severe symptoms. ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี Or almost no symptoms, this condition can occur as well. And 80% of people infected with COVID will have the most fatigue, headaches, lack of concentration, hair loss, and shortness of breath, continuing for a long time of up to 6 to 1 year.
However, if properly rehabilitated, long COVID symptoms will improve within 2-3 months after recovery. Although there are currently no clear studies on long COVID, ‘exercise’ will help improve the efficiency of the body and mind to return to being strong again.
Dr. Thimporn Witoonpong, Royal College of Rehabilitation Physicians of Thailand, recommends that physical rehabilitation through exercise should be divided into 5 stages. Each stage taking about 1 week. There are methods of rehabilitation according to the intensity of the exercise, as follows:
Phase 1 : Physical preparation ( Days 0-7)
Recommend walking exercise, stretching different parts of the body, and practicing breathing in and out slowly and completely. The level of fatigue of the exercise is at a level of not tiring to slightly tiring.
Phase 2: Light exercise ( Days 8-14)
Recommend walking, light yoga, and housework. Gradually increase the duration of exercise by 10-15 minutes per day. When you can walk for 30 minutes and feel only slightly tired, you can increase the intensity of the exercise to stage 3.
Stage 3: Moderate exercise ( Days 15-21)
Aerobic exercise is recommended, including exercises that involve continuous body movement, such as brisk walking, cycling, swimming, jogging, etc.
And resistance exercises include lifting dumbbells or water bottles. Exercising using your own body, such as sitting up and standing on a chair, or doing squats, planks, pushing against a wall or push-ups, which can be divided into rounds of 5 minutes each, resting for 5 minutes. You can increase the exercise rounds by one round per day, and when you can exercise for a total of 30 minutes (not including rest time), you can increase the intensity level to the next stage.
Stage 4: Moderate exercise but increasing complexity ( Day 22-28)
Recommend exercises that increase the complexity of the movements, such as changing directions, running sideways, or jumping with alternating legs (shuffles), as well as various resistance exercises, continuously. You can exercise for 2 days, rest 1 day, and when there is no fatigue after exercising, you can increase the intensity of the exercise in the next phase.
Stage 5: Exercise normally ( from day 29)
You can go back to exercising normally and increase the intensity of your exercise as much as you can.
Precautions for exercise
- Always warm up and cool down before and after exercising.
- Exercise intensity should not be increased too quickly, especially in stages 1-2.
- If you feel tired the next day, it is recommended to rest until you are no longer tired, and when you start exercising again, reduce the intensity of the exercise.
- Increase the intensity of your exercise only when you can exercise according to the recommended criteria. Do not overdo it.
- If you experience any abnormal symptoms, such as shortness of breath, palpitations, chest tightness, or fatigue, it is recommended that you see a doctor immediately.
Exercise for long COVID recovery is not difficult, but it is necessary to recover gradually and exercise consistently. Recovery may take about 1 month. This will help your body to be strong and ready to return to your normal daily life.