Returning to Physical Activity after COVID-19

The British Medical Journal (BMJ) has just published their latest research findings with advice about returning to physical activity after COVID-19.

The BMJ have produced very clear guidance for health professionals to use when advising how to safely return to physical activity.

Before embarking on any physical activity, you should be symptom free for 7 days.

If you suffered from any of the following issues during your COVID-19 illness, you should be referred to a local specialist COVID-19 rehab service and/or have further specialist support.

  • Required hospital treatment.
  • Had cardiac symptoms during your illness. These include chest pain, palpitations, severe breathlessness and/or episodes of fainting.
  • Suffered with psychological symptoms.
  • Other symptoms, such as respiratory, digestive or rheumatological, are enduring.
COVID return to activity

Once you’ve been symptom free for 7 days and as long as you don’t need referral to a specialist COVID-19 rehab service, you should take a phased approach to returning to physical activity.

Each phase should last at least 7 days, and you should use the Borg Rating of Perceived Exertion (RPE) to guide you.

These are the recommended phases:

Phase 1: Preparation for return to exercise

  • Breathing exercises
  • Flexibility, stretching & balance exercises
  • Gentle walking

Phase 2: Low intensity activity

  • Walking
  • Light household & gardening tasks
  • Low intensity exercise such as light Yoga

Phase 3: Moderate intensity activity

  • Gradual build up of strengthening and aerobic activity with interval training and rest days

Phase 4: Build on moderate intensity activity

  • Build strengthening and aerobic activity, add functional and co-ordination skills
  • Reduce intervals for training/rest

Phase 5: Return to baseline activity levels

Be realistic with your expectations and build up gradually. It may take at least 5 or 6 weeks to build back up to your pre-COVID activity levels.

How can goPhysio help?

Our team of sports & rehabilitation therapists are expertly placed to help you return to physical activity if you’ve had COVID-19. With our 1-2-1 rehab service, you can benefit from regular 1-2-1 practical sessions to help you return to your activity levels. You can read more details here.

This service is perfect for you if:

  • You’re feeling anxious or worried about returning to activity and you may want 1-2-1 guidance and support.
  • You are not sure what you should be doing or when or how to push yourself.
  • You don’t have access to equipment or facilities, as our Strong Room is fully equipped.
  • You want a programme created for you that will help you gradually return to sort or activity, in a safe way.
  • You’d like an assessment of where you are and a plan to return you to where you want to be.

If you have any concerns or difficulties, please contact your GP or 111 service.

Reviews

What They Say​

Antonia Perez
Antonia Perez
2023-11-25
We got an appointment promptly, the appointment went smoothly. Very nice physios. 👌
Fran Helen
Fran Helen
2023-11-06
Really knowledgeable and supportive, with clear advice to help. I feel so reassured after this appointment, highly recommended, they really listened to me. Thank you.
Brenda Hinnell
Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
James Grierson
James Grierson
2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
Nuisha Russo
Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
kay luffman
kay luffman
2023-10-08
Everyone at go physio is so helpful & friendly. I have been receiving treatment for golfers elbow from Hannah Gelder, and couldn’t be happier, I wish I had gone earlier! She explains everything well, and guides you through exercises etc. very amiable and makes you feel at ease. Highly recommend
Chris Kitchen
Chris Kitchen
2023-10-07
They are a great friendly team who always manage to sort my sports injuries out. Can recommend them highly
Mark Dewey
Mark Dewey
2023-10-05
Go Physio definitely the place to go, came away feeling better and reassured and with a plan going forward.
Christine Raw
Christine Raw
2023-10-05
Very professional service and excellent treatment. Listened and gave good advice.
Kay Horton
Kay Horton
2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team