An Exercise Physiologist answers (more) questions about exercising post-COVID

Posted on 30 August, 2022

This week, Exercise Physiologist and owner of Capital Hydrotherapy Kirra Rankin answers more of HerCanberra readers’ questions about exercising post-COVID.

After meticulously avoiding COVID for 2 years, it finally got me. I was bed ridden for 2 weeks and took another 2 months to get my energy back. Recently, I had a fall, as my leg strength wasn’t up to the flight of stairs at work. 

Pre COVID, I was at the gym 3-4 times a week. I haven’t been back since, as I lost my job, and can’t afford a weekly membership. Do you have an exercise program to assist my leg strength and general mobility”? I bought a fitbit recently too!

– Jennie, 55 years old

Hey Jennie,

Thanks for getting in touch.  Sorry to hear you lost your job—there must be something else bigger and better out there for you!

Good on you for being motivated to move—a recent study that compared movement levels between the first and second waves of COVID found that most people reported a reduction in physical activity levels the second lockdown—due to motivation. So you’re ahead of the curve, Jennie!

Here are four exercising-after-COVID suggestions for you to contemplate. I’ve made a beginner’s leg strength program for you too.

• Great to hear you are using a wearable device to track your activity levels. Personally, walking is my favourite post-COVID medicine. However, recent studies have shown that wearing a device doesn’t guarantee you’ll exercise more, but if it makes you feel more motivated to move—then go for it!
• Make sure it’s a gradual increase of about 10% a week; so you are looking after your energy levels post COVID. Especially considering you were knocked around for 2 months after your first bout of COVID. Slow and steady wins the recovery!
• I would recommend consulting an Allied Health Professional who specialises in exercise prescription and strength and conditioning. Monitoring your progressive overload is important.

There are many effective falls prevention exercise programs to challenge your proprioception, control and gait stability. Practicing some step ups at home in a controlled environment is a great place to start.

• General body conditioning. Once you are recovering well from your increased walking, I’d recommend integrating some regular de-loading forms of exercise to compliment your walking and home program I’m about to give you.

Here are some cost-effective options:

• Online Pilates, or yoga (15-20mins is effective).
• Walking in the water at your local pool
• Hydrolates ™ (Aquatic Pilates)
• Deep Water Running with leg weights at your local pool (build that leg strength up!)
• Swimming & Cycling

Now, as requested—here is your exercising-after-COVID leg strength program for you:

Print the PDF here.

1) Lunge around the clock

2) Squat to press – single arm with dumbbell

3) Step up

4) Bridge hold with heel lift

5) Resisted crab walk

Do you have any AFTER-COVID workout requests or suggestions? Let us know!

Sharing your concerns will help others within the community. Welcome to email kirra@capitalhydrotherapy.com.au

Love, Kirra