RECOVERY FROM COVID-19 -THE PHYSICAL ASPECTS

Apart from dietary measures and inclusion of protein in diet, the next important step in recovering well from Covid-19 illness is proper exercise and increasing physical endurance at a right pace.

In this article, I’m going to simplify some basic physical measures in steps of recovery.

The Five Layers of Human Movement:

• Breathe Deep
• Turn On Vestibular System
• Cross Your Body
• Build Strength
• Gain Endurance

Before we start, keep the precaution in mind.

Do NOT begin exercises, if you have a fever, shortness of breath or difficulty breathing while resting, chest pain or palpitations, etc.

STOP exercise immediately if you develop dizziness, chest discomfort, cold skin, shortness of breath more than normal, arrhythmias, extreme fatigue, etc.

And Seek medical help immediately.

Let’s begin with the recovery process.

We will basically divide our recovery into 3 phases.

PHASE 1

BREATH

1. Deep Breathing While On Your Back x 1 min. (Lie with legs bent at knees and breathe in and out through the nose).
2. Deep Breathing While on Stomach x 1 min. (Lie on your stomach and Breathe in and out through your nose.)
3. Humming or Singing x 1min

[Sit upright. With your mouth closed breathe in through your nose into your stomach and exhale while humming, making the “Hmmmmmm” sound. (Like meditating or doing bhramari in a relaxed position).]

Turn on Vestibular System

1. Eye Nods Up and Down While Sitting x 30 sec
2. Eye Nods Right and Left While Sitting x 30 sec
3. Bed Rolling With moving eyes and head, side to side x 2 min. (Lie on your back, look to the right, then rotate your head to the right and finally, roll your body to the right so that you are on your side. Do the same for the left).
4. Roll from side to side at a relaxed pace for two minutes.

Cross your body

Cross touch the knees with hands x 1 min

(After lying down, bend the right knee and touch it with your left hands and vice versa.)

Strength Building

Yawn to Smile x 1 min

Gain Endurance

Walk at a slow pace till you can speak comfortably. (The goal is to walk for five minutes without stopping). Walk 3-5 times per day.

                   PHASE 2

Breath

Breathe Deep in and out through the nose into the stomach. x 2 min
1. Deep Breathing While Sitting X 1min
2. Deep Breathing While Standing X 1min

Turn on Vestibular System

1. Head Nods: Looking Up and Down While Sitting X 30 sec
2. Head Nods: Looking Left and Right While Sitting x 30 sec 
3.  Sit, bend and stay up from a chair. Repeat. X 1 min       

Cross your body

Seated Cross-Crawl Touches ( After sitting down on a chair, raise the right leg by bending at knee and touch it with your left hands and vice versa .) X 1 min

Strength Building

1. Breathing Bicep Curls- Working in biceps muscles by lifting some light weighted objects like cans and bottles. X 1 mi
2. Raise your shoulders coordinated with breathing x 1 min (Raise up while breathing in and bring down while breathing out.)

Endurance Activities

Walk slowly. (The goal is to walk for 10 minutes without stopping.) Walk 2-3 times per day.

PHASE 3

Breathe

Deep Breathing While Standing X 1 min

Turn on Vestibular System

1. Rocking On Hands and Knees x 2 min
2. Windshield Wipers x 1 min

Cross your body

1. Bird Dog X 2 min
2. Standing Cross-Crawl Touches x 2 min. (After standing up, raise the right leg by bending at knee and touch it with your left hands and vice versa.)

Strength Building

1. Standing Heel Raise x 1min
2. Breathing Mini-Squats x 1 min
3. Wall Pushups

Endurance Activities

Walk at a slow pace and take breaks if needed. (The goal is to walk for at least 30 minutes without stopping.) Walk five times per week.

(This post is written according to information provided in an article published by John Hopkins Medicine. )