What Are The COVID 19 Exercise Recommendations | Loaded Health
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What Are The COVID 19 Exercise Recommendations

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Can exercise help in COVID 19? If “YES”. What are the COVID 19 exercise recommendations? Or What type of exercises will be beneficial as far as COVID 19 is concerned? 

In my last article, I discussed in detail the nutritional recommendations for COVID 19. This article will cover all the questions you might be having in your mind regarding Coronavirus exercise recommendations.

Questions like How COVID 19 exercise helps in your recovery or prevention? Why exercise is needed in this pandemic etc. Please follow the text below.

Importance of Exercise 

Exercise can be defined as any movement through which your muscles are engaged in some sort of work by consuming calories. Exercise includes any physical activity from running, skipping, walking, jogging, and so on.

You often hear the phrase that “Movement is a nature’s blessing”. Exercise is a type of movement which is recommended for your well-being and is non-negotiable when it comes to your own health and fitness.

Without a doubt, there are endless benefits of exercise on your general physical and mental health. Studies suggest that exercise helps you live longer and another one states that it will help you in reducing stress. What else is needed in this pandemic of COVID 19?

Exercise and COVID 19

As I have discussed earlier that good health and well being leads to stronger immunity.  That immunity does not only help you fight against COVID 19 but many other diseases as well. Exercise also tends to boost your immunity level like nutrition and hence helps in the prevention of COVID 19, recovery from COVID 19 as well as reducing the chances of getting it complicated.

During COVID 19 pandemic there is limited access to everything and in these circumstances finding exercise motivation is hard. Due to lock down all the places like gyms parks and other fitness facilities are not available which makes it harder to stay on track. But trust me in this pandemic regular exercise, not something ‘you want to’ but instead ‘you should do’.

Center for Disease Control and Prevention (CDC) states that 5% of people that suffer from COVID 19 end up having complications and severity of the disease. CDC also states that with many other complications the main reason why COVID 19 patients end up on a ventilator is ARDS (acute respiratory distress syndrome). This complication is most likely the main cause of death in COVID 19 patients as well.

Studies suggest that regular good amounts of exercise can prevent ARDS and also lowers the severity of it. That is why during COVID 19 everybody must exercise at least 5 days a week.

  • Lung strengthening as for prevention from COVID 19.
  • Lung recovery after and during COVID 19 infection.
  • Strengthening all muscle groups in your body.
  • Prevent blood clots to form.
  • Release stress.
  • Keeps you active.

COVID 19 Exercise Rules and Recommendations

Unlike nutrition which is the same for everyone whether they are going through Coronavirus or just need to boost their immunity, COVID 19 exercise is not the same. Its great for inreasing lung capacity. As far as COVID 19 exercise is concerned there are different and separate recommendations for the separate group of people.

For example, COVID 19 exercise recommendations are divided into 3 groups and I am discussing each in details below:

  • Firstly, people who are not having COVID 19 and they want to get prevented.
  • Secondly, people who are having COVID 19 at present.
  • Lastly, people who have successfully recovered from COVID 19.


For prevention of Coronavirus through exercise. You can do almost any exercise of your liking. The goal is to receive an adequate amount of physical activity to keep your lungs and muscles strong as well as boosting immunity. For this purpose, the type of exercise that is advised is aerobic exercise. Some of the easy options are mentioned below:

  • A brisk walk, spinning, dancing, running, climbing stairs, etc.
  • You can also do weights if you like to or any other physical activity you like.

How Much?

CDC recommends 150 minutes of activity per week with moderate-intensity. That’s roughly about a half-hour of exercise, 5 days/week.


This is the category for which rest is advisable rather than a physical activity especially if you are having symptoms. If you are asymptomatic you can go for gentle exercises only like a light walk. If tolerated you can slowly increase your intensity and duration. Also, breathing exercises are recommended which I will discuss in the next article.

Please Note: 

  • Fever
  • Difficulty in breathing
  • Fast heartbeat
  • Fast breathing
  • Low Blood Pressure
  • Dizziness
  • Chest pain
  • Unable to eat properly
  • Or any other symptom


If you have successfully recovered from COVID 19 and if you didn’t face any complications during your disease period. Then you can start gentle exercise like a light walk after 2 3 days of your recovery and gradually increase your intensity to full.

Once your activity levels are gradually increased, you can also add weight training sessions and moderate to high-intensity training sessions to your exercise routine.

But if you have gone through the complications during COVID 19 disease, heart issues for example. Then COVID 19 exercise recommendations are to take rest at least 3-4 weeks before starting and coming back to any exercise routine.

During and After COVID 19 Exercise Restrictions

COVID 19 exercise forms for you. You can include them as per your tolerance and precautions I mentioned above:

  • Low Pace Walking
  • Light Jog
  • Yoga
  • Breathing Exercises
  • Stretching

Also, use your pulse oximeter during exercise so you can keep an eye on the saturation level. Caution not to drop it below 90%.

Wrapping it up, Exercise is a must in this pandemic. Even if you are otherwise healthy you should exercise to keep your lungs strong. If you had the disease or you are going through it COVID 19 exercise recommendations vary. Individuals who are symptoms free and have not had any complications should go for light exercise first then gradually increase to full. But, in either way engage yourself in some kind of physical activity daily.

Stay healthy, active, safe, and blessed. Comment below and discuss any queries you have regarding this topic.


Dr. Riffat Humayun

I am a doctor by profession. Working as healthcare worker since 2015. With that also working as an experienced freelance writer, blogger, SEO expert, and content creator + strategist for a few years now. Position at loadedhealth.com - Author, content strategist, senior editor, SEO expert

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