COVID-19 Exercise Rehabilitation
If you feel you have had COVID-19 and are experiencing severe symptoms, please contact your GP or health provider and follow the COVID-19 guidelines for testing. We know that exercise does not directly impact the COVID-19 once you have it and you will likely be to poorly to do a lot. However, when you are starting to feel able, the physically deconditioning and psychological effects of having suffered with COVID-19, can be improved by exercise. This section is intended to provide the tools and support for you to safely start to build up what you are able to do and return to your normal levels of daily activity. The exercise programmes we have provided are designed to be followed and built upon without the presence of a Therapist. We have done what we can to include useful information and advice based on the current best evidence. With such a novel disease, we will add to the content as new research and evidence becomes available.
By reading this I understand that the information and resources within this website are for the purposes of supporting patients who have had contact with a qualified medical professional. We do not recommend that anyone undertakes a new physically demanding routine without consultation from a qualified individual or organisation. Exercising comes with an element of risk due to the increased demands on the body. This can result in more pain and discomfort such as sore and aching muscles. Heart rate and blood pressure can also increase as well as the demands and effectiveness of medications. This is generally a positive part of exercise and if performed correctly can lead to many benefits. If you have any concerns about your suitability to perform exercise and the content within this website, you should seek qualified medical advice before commencing.
How hard should I be working?
A common method to assess and monitor work level is the Rate of Perceived Exertion Scale (RPE). There are many versions of this available and for our purposes we are using a very simplified version. You should always work to a level that feels comfortable to you. Please also be aware that fatigue is not always immediate and it may take time for you to feel the effects of too much exercise. For example, you may feel fine during and immediately after, but feel very sore the next day. Care should be taken to slowly build up tolerance levels. Guidance is provided throughout the exercise plans.
The Rate or Perceived Exertion Scale (RPE)
We will be using the below scale but essentially it is a personal guide that you need to be honest with yourself to use correctly. If you feel things are too easy and do not make them harder, you will stay where you are at. If you feel things are too hard, you are less likely to continue. How often and how quickly you increase is up to you and is relative to each person. Think of this scale simply as 1/10 is the easiest and 10/10 is the hardest.
Think to yourself “how much do I feel challenged?” or “how hard does this feel?”
0-Nothing at all,
1 -Very light,
3 - Moderate,
4 - Somewhat Heavy,
5 - Heavy,
6 - Very Heavy
7-,8-,9 - Very, Very Heavy
10 - Too heavy