Workout Guide For COVID Recovered

A quick and simple workout guide for COVID recovered. Read it to understand if your body is ready to get back to its original workout regime or not.

workout guide for covid recovered
We all are privy to the devastation caused by COVID-19. It has affected the health and wellness quotient of the entire world. One thing that has become apparent with COVID-19 is that it doesn’t just affect the lungs and that the breathing symptoms vary from person to person. Some people may be asymptomatic while some may experience serious symptoms like intense chest pain, fatigue, etc.

A common concern for most COVID-recovered patients is whether they can go back to their normal workout routine or not. As the impact of COVID-19 is varied, the recovery also differs from person to person and cannot be generalized. This garners curiosity among people about COVID recovery and whether they can get back to normal training.

There is no simple ‘yes or no’ answer to this question. To get a proper solution, it is necessary to understand the different aspects involved.

Post-COVID condition of a person

Some people recover quickly from COVID-19 while others may take days or even weeks to fully recover.

Post-COVID conditions include a wide variety of health problems that people may experience days after getting recovered from Corona. These post-COVID conditions have been titled long COVID-19, long-haul COVID, or chronic COVID.

Some common post-covered symptoms can include fatigue, cough, chest or stomach pain, headache, sleep problems, diarrhoea, and more.
Now that we have understood the impact of the health conditions, let us see whether you are fit enough to start working out again or not.

First of all, it is important to note that there are no set rules about going back to training. However, we do suggest you train under close supervision of personal trainers or physicians and start at a very low intensity.

Recommendations for the general population who are recovering from COVID

  • Severe symptoms (Evidence of heart injury)

If you have experience with your symptoms, it is advisable to skip workouts for at least three to six months. Give your body enough time to return back to the normal condition and only then get back to your normal workout routine at a gradual pace.

COVID-19 can affect the heart severely. Patients with advanced COVID-19 can experience inflammation of the heart muscles (called myocarditis). It can also lead to the formation of a blood clot in the heart artery, thereby blocking the reach of oxygen to the heart muscle.

Therefore, if you experience symptoms like this, it is important to give your body a good amount of rest and be conservative in your approach.

  • Moderate symptoms (with hospitalization or without hospitalization)

If you experience moderate symptoms, you can start your workout routine two weeks after getting medical clearance for evaluations. Even after two weeks, start with mild to moderate exercises only. Intense exercises should be avoided even if you no longer experience severe symptoms of COVID-19.


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  • No symptoms (But tested positive)

It would be unwise to think that no symptoms mean you are not affected by COVID-19. It can simply mean that you are asymptomatic. Being asymptomatic means that you have no symptoms of COVID. This doesn’t mean you should not take things seriously.

If you don’t experience any symptoms of COVID-19 but still test positive for it, you should not work out for at least two weeks.

Keep the intensity low

Whether you have experienced mild symptoms or severe ones, it is advisable to keep the intensity low in the beginning. Don’t rush into your usual fitness routine as that can harm your body. Remember, it is important to give your body enough time to fully recover.

It is also suggested that you consult your doctor/fitness professional for a more customized workout routine.


Praveen Budhrani (INFS Faculty)

Sakshi Bhatia (SEO Analyst and Blog Manager)


  • Nyenhuis SM, Greiwe J, Zeiger JS, Nanda A, Cooke A. Exercise and fitness in the age of social distancing during the COVID-19 pandemic J Allergy Clin Immunol Pract. 2020; 8:2152–55 – PMC – PubMed

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