Katrina Kaif inspires with a post-Covid fitness routine.
It is now well known that Covid-19 not only infects the respiratory system of the body but also affects immunity and severely weakens it. As such, experts advise patients to take things extremely slowly during the recovery phase, especially when it comes to exercise routines and other strenuous tasks. Therefore, before resuming your exercise routine, it is important that you obtain permission from your doctor.
Actress Katrina Kaif recently shared how she trusted her body and gradually returned to her pre-Covid routine.
“Back! After the covid, I had to be patient with myself in terms of getting back to exercising. You have to go at your own pace and listen to your body. You have good days and then days when you feel exhausted again. Go slow, trust your body’s healing process and give yourself time, step by step, ”he captioned the post on Instagram.
Rhea Singh Anand, the co-founder of Flexnest, shares how to get going after covid.
Resume the exercise routine
Keep in mind that in health and fitness, there is no one size fits all. Each person’s recovery is different and depends on their body, immunity levels, the severity of the infection, and the various sequelae. This is the time to slow down and listen to your body. This is when you should relax and give your body time to heal and recover.
If you had mild symptoms, you can resume your exercise routine comparatively earlier than those who had a moderate to severe infection.
Anand shares an exercise regimen after Covid recovery that will help you regain your immunity, physical strength, and health.
“However, step number one is to see your doctor before embarking on your post-recovery fitness journey,” he said.
The first four weeks after you have recovered are extremely crucial and it is recommended that you take it easy. During this month, you should focus on regaining lung strength and oxygen uptake. To do this, practice basic breathing exercises like diaphragmatic breathing, blowing balloons, or using spirometers. You should focus on regaining your flexibility and mobility, and you can enjoy light stretching. In addition, you can also start walking at a comfortable pace for 10 minutes twice a day.
After a month, you can increase the intensity of the walk and also gradually increase the duration. However, throughout this time, you need to constantly monitor your heart rate and make sure it doesn’t get too high. This is the reason why HIIT workouts are not advisable and it is a strict no-no. However, now you can practice yoga and Pilates asanas with a yoga mat, foam roller, yoga blocks, and body bands to regain lost strength and strengthen muscles.
From week four to week six, you can include modified squats, lunges, planks, and push-ups in your routine. But this will not be the right time to start high-intensity cardio or HIIT programs. However, you can start to introduce light weight lifting, including butt bands and light dumbbells, and eventually increase the pace at your convenience and on your doctor’s advice.
After six to eight weeks, it is important to constantly monitor your heart rate. You can start with light weight lifting using shorter sets of weight training, and then eventually increase the weight and the number of repetitions over the weeks based on your comfort. You can use products like adjustable dumbbells and kettlebells.
She is a freelance blogger, writer, and speaker, and writes for various entertainment magazines.