Exercising after COVID*

Who’s tested Positive?
Who’s been exposed to Covid?
When will it happen to me?
What does it mean for my family and me?
What do I do when I get it?

These and so many questions like these are haunting our daily lives. We are seeing COVID projections and estimates and cautions every darn day again. I am on the other side of my first COVID experience and have learned a lot, and I want to share it with you.

One of the most important things has been safely returning to exercise after experiencing COVID-19. I have had a bit of time over the last 15 days to do some research, and what I have found has been interesting, intriguing, and frustrating. We are used to having answers immediately, and with this, there are few, and what is out there is very changing. Changing because we are experiencing this virus in real-time. In its time.

I have put together “Covid Return to Exercise Protocol.” I hope you will take this seriously, use it, share it, and give me feedback. The video explains more, and the protocol is attached.

You are all you got. We are here to support you in keeping YOU strong.

My Best,

Debbie

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Covid-19 Return to Exercise Protocol

Suggested Guidelines:

Move when you can, sleep when you must. Get enough rest and maintain some sense of movement daily. Motion is Lotion. But do not return to exercise until you are able to do normal activities of daily living, including work.
If you need to stop walking for a day or two or three, do so. But as soon as you begin feeling stronger, and are absent of any fever, begin to move. As you begin to feel better, GRADUALLY build your movement routine.
If you are under a physician or care provider’s supervision, get clearance for all exercise before beginning this suggested protocol.
The phases are guidelines based upon age, pre-Covid exercise level, health status, etc.
Days are defined as the days you work out.
Return to full exercise means returning to your pre-Covid exercise and strength status. So depending on the above factors, each phase may take you more or less time before you are strong enough to move to the next phase.
Each phase is designed to take you as long as you need, a minimum of TWO workout days per phase.
If you need a day of rest, take it and return to the current phase. This is not a race; this is a return to your typical exercise status.
If symptoms return at any point in this protocol, immediately stop the progression and consult your physician or care provider or stop until you feel strong enough to begin again.
The presence of red flag symptoms such as chest pain, palpitations, and severe shortness of breath or concerns about exercise intolerance warrants a review by the general practitioner and the potential for referral to a cardiologist or respiratory physician.
As noted below: The Rate of Perceived Exertion is a 1-10 Scale. 1= lying in bed, 5= a gentle walk, 10= your max effort or your sprint, 100% effort.
As noted below: Max Exertion Scale can be two things:
1. If you know your Max Heart Rate, you take a % of this to figure out your Heart Rate.
2. If you do not know this, then use the Rate of Perceived Exertion. 50% effort = 5, 75% effort = 7.5, 10 = 100% effort etc.

Debbie Serban MS, ACSM-CPT, CTRS, is your Optimal Aging Expert

Safe Return to Exercise Protocol After COVID-19

January 2022 Debbie Serban, MS, CTRS, ACSM-CPT

What we know is that exercise and movement are good for the body. We also know that through exercise, we increase our body's strength. As a part of this strength-building, we are building our immune system, the system that maintains a balance of health and fights off infection and disease. Therefore, it makes sense to continue with movement while ill. Participating in mild movement routines during an illness can help maintain strength in both our muscular and immune systems, but it is also proven to improve emotional and psychological health.

When you are ill, be patient with your body. It is fighting for you. Your body is working very hard. Therefore, extra care must be taken to balance this work. Exercise is a positive thing, AND with illness, too much of a good thing can be bad. Be smart. Usually, the more you respect your body, the faster it will continue to heal.

We know that COVID-19 is a virus that affects many systems, in particular the risk of cardiovascular, respiratory, and chronic fatigue complications. Because of this, the Return to Exercise after COVID protocol has been developed to protect these systems from damage due to COVID-19. As more data becomes available, we will revise these guidelines. At this time, experts worldwide advise strict adherence to a gradual return to an exercise program. Experts include Harvard Medical, American College of Sports Medicine, Australasian College of Sport and Exercise Physicians, The Musculoskeletal Journal, Mayo Clinic, Cleveland Clinic, British Journal of Sports Medicine, and Stanford Health Care.

Medical Disclaimer

All information, content, and materials within this protocol is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Resources:

Debbie Serban is the premier Optimal Aging Expert.

Debbie holds an MS Degree in Rehabilitation and BS Degree in Therapeutic Recreation. She also is a Certified Therapeutic Recreation Therapist and a Certified Personal Trainer through the American College of Sports Medicine. As CEO of Serban Wellness and Fitness, her team will work with individuals to age gracefully, regain quality of life, and feel good daily. Debbie and her team are passionate about helping people achieve their health goals. The key isn't about being in perfect condition but, rather, in optimal condition. Optimal aging is not about living perfectly but about living optimally.