Long COVID fatigue is a common symptom of the novel coronavirus and can be quite debilitating. Gradual exercise is one way to start building energy and stamina, but it is important to take things slowly and build up gradually. This article will highlight key points for individuals with long COVID fatigue looking to exercise safely and effectively in order to increase their energy level.

Steps for Gradual Exercise:

1. Start slow –

When beginning any new exercise regimen, start slowly with low intensity activities such as walking or gentle stretching. Do not push yourself too hard at first; your goal is to find a level of activity that is manageable without causing pain or exhaustion.

2. Warm-up –

Before engaging in any physical activity, always warm up with some light exercises like marching in place or arm circles to get your muscles moving and warmed up.

3. Set realistic goals –

It can be tempting to set lofty goals for yourself in terms of how often you should work out or what exercises to do, but take it easy and start with a goal that is attainable so you don’t get discouraged.

4. Listen to your body –

Pay attention to how your body feels during exercise; if you experience pain or exhaustion stop and rest before continuing.

5. Break up the activities –

Don’t try to do too much at one time; break up the activity into smaller chunks throughout the day if necessary. This will help ensure that you don’t push yourself too hard and risk overexertion.

6. Monitor your progress –

Keep track of how far you’ve come and how much more energy you have over time to help motivate yourself to continue your exercise routine.

7. Mix it up –

Don’t get stuck in a rut; vary the types of activities that you do so that your body doesn’t become accustomed to one type or level of activity. This can help prevent burn out and boredom as well.

8. Get outside –

Fresh air and sunshine can provide an energizing boost, so take advantage of this whenever possible by taking walks, playing sports or simply enjoying the outdoors with friends or family members.

9. Take breaks when necessary –

If you start to feel overly tired or fatigued, take a break or reduce the level of intensity in your activity. Make sure to always listen to your body and don’t push yourself too hard.

10. Celebrate small successes –

Celebrate even the smallest accomplishments; it can be reassuring to see how far you’ve come and will help motivate you to keep going.

11. Get support –

Find an exercise buddy or join a group fitness class so that you have someone to hold you accountable and cheer you on! Having other people around who understand what you’re going through can make a big difference as well.

12. Focus on form –

When engaging in physical activity, be mindful of your form and technique so that you are doing the movements correctly. Poor form can lead to injury or pain, so take it slow and pay attention to how you’re moving.

13. Hydrate –

Staying hydrated is key when engaging in any type of exercise; dehydration can cause dizziness, fatigue and muscle cramps, all of which can make exercising more difficult.

14. Eat properly –

Fueling your body with nutritious foods will help provide energy for your workouts as well as aid in recovery afterwards.

15. Don’t overdo it –

Be sure not to push yourself too hard; if you find that you’re feeling overly tired or experiencing pain, take a break and assess how you’re feeling. Don’t be afraid to cut yourself some slack!

Exercising with long COVID fatigue doesn’t have to be overwhelming or intimidating; by taking things slowly and following these steps, you can safely and effectively increase your energy and overall well-being. With patience, consistency and a little bit of self-care, you can make progress towards better health in no time!

Conclusion:

Exercising with long COVID fatigue can be intimidating but with patience and consistency, you can safely increase your energy and overall wellbeing. Taking things slowly, setting realistic goals, listening to your body, breaking up activities, monitoring progress, mixing it up, taking breaks when needed and getting support are all great ways to ensure that you are exercising safely and effectively. Don’t forget to also focus on form, stay hydrated and eat properly to support your health. With these tips in mind, you can find ways to get active that work for you.