With the end of the third wave in India, we can see a large number of people testing positive for COVID-19.
Those who have tested positive need to follow an action plan for their proper recovery, medicines help but nothing can beat physical activity on the road to recovery.
Those who tested positive, even if they are asymptomatic, need to be in isolation so that they do not contribute to the spread of the virus.
That is, they will stay at home and they will have limited options to exercise.
In this situation, it is important to focus on their recovery by using this time for yourself without distraction.
When you are on your way to recovery it is normal if you feel tired as it is quite normal and can last for 6 to 8 weeks.
Your focus should be on starting out slow and gradually lifting up as you feel comfortable with the exercise.
Following are the 6 essential exercises to recover from Covid19:
Walking is one of the easiest yet best ways to regain your strength and fitness. Set small realistic goals first. If you’re very weak, your goal may be to walk to the toilet. When you feel ready, increase the distance.
Deep breathing can help restore the function of the diaphragm and increase lung capacity. The goal is to build the ability to breathe deeply during any activity, not just while resting.
Deep breathing exercises can also reduce feelings of anxiety and stress, which are common for someone who experiences severe symptoms or who was hospitalized. These breathing exercises can also improve sleep quality.
Anyone can benefit from deep breathing techniques, but they play an especially important role in the COVID-19 recovery process. The exercise can be started during self-isolation at home and can be easily incorporated into your daily routine.
As you will be resting during your recovery phase, you will be lying or sitting for long periods of time which can tighten the muscles of your spine so doing cat cams will help you to mobilize the muscles of your spine.
Therapists suggest yoga and meditation during the recovery phase as it encourages mindfulness as well as helps you to enrich your mental health which is of utmost importance at this time. If you’ve never done yoga before, look for a beginner’s class online and try to do movements that are comfortable for you, and be sure not to do any movements that cause your heart rate to increase in an instant.
Push ups are a great upper body exercise that works your chest, shoulders, triceps and core muscles to help you build your upper body strength.
You can start with wall push ups and if you feel comfortable you can move to normal floor push ups,
Place your hands flat against the wall at shoulder height, fingers pointed upward and your feet about a foot off the wall. Keeping body straight at all times, slowly lower your body towards the wall while bending your elbows, then slowly push away from the wall until your arms are straight.
Being alone in a room, mostly sedentary, over a period of time can affect your hips in a way that will eventually lead to all kinds of joint pain, especially in the knees and lower chain. It’s important to strengthen, stretch the hips and take care of this all-important muscle group.
It is important to get approval from your doctor before doing these exercises.