It is normal to feel tired, weak or short of breath when you are recovering from COVID-19 (coronavirus). But being active can help you to recover quicker.

Don’t worry if you feel more tired and have less energy than usual. This is normal and may last for up to 6 to 8 weeks.

Take your time and set small goals.

Your aim over the next few weeks should be to increase your activities slowly. Regular exercise is good for you but keep in mind that it will take you time to get back to your normal activities.

You should:

  • Start slowly and introduce new activities gradually
  • Set yourself realistic targets each week
  • Rest when you feel tired

Getting around at home

If you have stairs in your home, climbing them may be difficult for you. If possible, try living downstairs until your energy levels improve.

Exercises if you can’t leave your home

You may be in hospital or unable to leave your home. You should still include some exercise in your daily routine.

  • Being active and avoiding long periods of bed-rest is important. It can help you to recover more quickly – both physically and mentally.
  • You can do the following exercises in your chair, at home or in hospital.

Seated march

Seated march

  • Sit tall
  • Lift your knee
  • Return to the floor
  • Repeat 20 times on each leg
  • Sit tall
  • Lift your knee
  • Return to the floor
  • Repeat 20 times on each leg

Seated leg lift

Seated leg lift

  • Sit tall
  • Lift your foot to straighten your leg
  • Hold for 3 seconds
  • Return to the floor
  • Repeat 10 times on each leg

Sit to stand

Sit to stand

  • Place hands on armrests
  • Push to standing
  • Return to the seat with control
  • Repeat 10 times

Rowing arms

Rowing arms

  • Sit tall
  • Hold arms at shoulders
  • Push arms out in front

Toe lifts

Toe lifts

  • Sit tall
  • Keep heels on the floor
  • Return to start
  • Repeat 20 times

Side legs

Side legs

  • Stand tall holding the bar
  • Lift your leg to the side
  • Keep your leg straight
  • Repeat 15 times on each leg

Your physiotherapist will tell you if you’re ready for the following advanced exercises.

Leg back

Leg back

  • Stand tall holding the bar
  • Lift your leg backwards
  • Keep your leg straight
  • Repeat 15 times on each leg

Knee raise

Knee raise

  • Stand tall holding the bar
  • Lift your knee as high as you can
  • Repeat 15 times on each leg

For more details don’t hesitate to call for as tailor made assessment and rehabilitation calendar.

To help you go forward in life, after a chaotic journey.