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Ready to get back to the gym after being struck down by Covid, RSV or the flu? He’ll want to wait at least five to seven days after recovering before packing his gym bag. You should not rush your return from a viral infection.
Editor’s note: Before starting any new exercise program, consult your doctor. Stop immediately if you feel pain.
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You’re finally keeping your New Year’s resolution to exercise regularly when you’re marginalized by Covid-19. Or maybe you’re a seasoned fitness buff training for a marathon and then have to take a break because of a nasty fight with respiratory syncytial virus or influenza.
No matter the scenario, the big question is how to safely restart your exercise regimen once you’ve recovered.
If you had a simple cold or a 24-hour stomach flu, there’s not much to worry about. But Covid, RSV and influenza are more serious illnesses that require a thoughtful approach to resuming exercise. This is because all three are viral infections, which tend to cause inflammation of the whole bodysaid Dr. RJ Turner, primary care and sports medicine physician at UTHealth Houston.
“What that inflammation can do is irritate the heart and lungs, which can ultimately affect breathing and the way the heart beats,” Turner said. “It takes time for the body to fully recover from a viral infection.”
It may take even longer than average to be ready to hit the gym if you’re an older adult or have underlying health problems, such as diabetes or high blood pressure. And if you already had heart or lung problems, it requires even more caution.
Another factor to consider is how long you have been sick and inactive. “You start to lose strength in your muscles after five to seven days of inactivity,” said Marisella Villano, a certified personal trainer and owner of Marvil Fit in Hampton Bays, New York.
In fact, your muscles may begin to atrophy. within eight hours after surgery. And being bedridden for less than two weeks can result in a 5% to 10% reduction in quadriceps muscle mass, according to a 2013 study published in the International Journal of Biochemistry and Cell Biology.
Regardless of which virus you had, wait at least five to seven days after you recover before packing your gym bag. You should also be able to do all your daily activities without excessive fatigue.
“His body, heart and lungs need to recover,” Turner said. “You don’t want to push it too soon and then have complications.”
If you had Covid accompanied by heart or lung-related symptoms, such as chest pain or difficulty breathing, the American College of Cardiology recommends consulting your doctor before resuming exercise. And if Covid caused you myocarditis, an inflammation of the heart, ACC guidelines say to refrain from exercise for three to six months.
Once you’re cleared to resume your workouts, take it slow and easy. Turner recommended calculating your maximum heart rate and keeping it below 70% to start, which is considered light exercise. To determine your maximum heart rate, first subtract your age from 220 and then calculate 70% of that figure. For example, a 40-year-old person would have a maximum heart rate of 180 beats per minute (220 minus 40). Since 70% of 180 is 126, a 40-year-old’s heart rate should initially remain below 126 beats per minute. You can use a heart rate monitor or fitness watch to track your heart rate.
Villano recommended walking at an easy pace for the first 10 days after recovery before moving on to more moderate exercise. “But don’t go back to 100% of what you did before you got sick,” he said. “Decrease your loads by at least 10% or 15%.”
At her gym, some of Villano’s clients tried to return to their workouts after a Covid attack, despite her warning. The result was always the same: Her enthusiasts and ambitions became fatigued sooner than before, as her heart rate accelerated at lower workloads than before her illness. Some got dizzy.
“I have to convince them and tell them that their profits are cumulative,” he said. “Reducing your workload does not mean you will lose all your achievements.”
As you slowly return to your normal exercise routine, pay attention to how you feel. Yes, you will likely feel some fatigue as you get back into shape. But if you feel your heart racing or beating irregularly, or if you have any chest pain, stop immediately and see your doctor.
“The most concerning thing is heart attacks and the development of cardiac arrhythmias,” Turner said.
Staying well hydrated and eating nutritious foods is also crucial, Turner said, both while you’re sick and when you return to activity. This is because his body needs energy to fight infection while he is sick and then to fuel his workouts.
If you’re feeling frustrated or depressed about how long it will take you to get back in shape, remember this: Those who are physically active less likely to get sickand if they do get an infection, it is usually less serious than for someone who is addicted to television.
“At the end of the day, the healthier we are, the better outcomes we will have if we get sick,” Turner said.
Melanie Radzicki McManus is a freelance writer specializing in hiking, travel and fitness.