We know that regular physical exercise is capable of transforming the body, bringing a series of benefits for health and well-being. This is also one of the reasons why the practice of physical activity can become an ally for patients who have already had COVID-19 and still have some type of sequel, such as mental confusion, muscle pain, numbness or tingling in some part of the body. , shortness of breath, insomnia and dizziness.
With regard to tingling, for example, medical protocols suggest physical exercises, accompanied by good hydration and supplementation based on vitamin complexes. It is necessary, however, that physical exercises are compatible in each case, so that they are only beneficial, without producing the opposite effect. So what would be the ideal physical exercises for those who already had COVID-19?
“For people who have had COVID-19 and want to get back to exercising, training should only be adapted according to the sequel that the person reports”, explains Rodrigo Sangion, CEO of Le Cinq Gym, a gym in São Paulo that is launching a physical activity protocol for people who had the disease and still suffer sequelae.
“A person who is frequently dizzy, for example, should choose a training modality that does not make him lie down. For a person who has shortness of breath, HIIT training (where the heart rate is high) is not the most suitable; a person who has pain in the body must reduce the load on the bodybuilding ”, he reveals. Check out a list of activities indicated for each type of sequel:
What not to do: physical exercises or modalities that require great stability or displacement. For example: fights in general, dance classes, circuits of training and advancement (exercise for legs and glutes, very common in weight training).
What can be done: weight training (with some exercise exceptions, like the one mentioned above) and moderate cardiorespiratory activities. Indoor bike classes and walking on the treadmill are allowed, as long as your hands are supported.
Muscle pain, numbness or tingling
What not to do: weight training with high loads, aiming to increase muscle mass or any other high-intensity physical activity, such as fighting, or asking for jumps.
What can be done: weight training with low or moderate loads, stretching, cardiorespiratory activities without overload (including indoor bike classes, as long as there is not much resistance on the pedals) or that challenge mobility as training circuits (also with light loads or moderated).
Shortness of breathe
What not to do: physical activities that raise the heart rate above 70% of the maximum effort capacity. For example, any training based on high-intensity interval training, known as HIIT, is prohibited.
What can be done: moderate physical activities (which do not raise the heart rate above 70% of the maximum effort capacity).
What not to do: intense and long-lasting physical activities (more than an hour of running, for example), especially if performed close to sleep (less than two hours before bedtime).
What can be done: physical exercises that help you relax, like yoga or even low intensity running, for about half an hour, for example.
Dizziness in general or when standing up
What not to do: any activity or physical exercise lying down or on the ground. In bodybuilding or out of it, like yoga and sit-ups. Exercises that require displacement, such as running or conventional biking, are also not recommended.
What can be done: physical activities or exercises in a vertical position (standing) or sitting, that are not of high intensity or in displacement. Example: indoor bike.
For those who live in São Paulo, the protocol created by Les Cinq Gym was developed created together with the technical team of the academy, under the advice of Henry Dina, assistant physician at Hospital Israelita Albert Einstein and Clínica David Uip, in São Paulo. All training sessions are designed individually for patients and specific to each situation presented.
“Upon returning to the academy, the student fills out a form in which he replies if he had covid-19. If the answer is positive, he must indicate which sequelae the disease has left. Based on these data, training will be developed, which takes into account the restrictions and recommendations related to the sequelae presented ”, reveals Guilherme Moscardi, technical coordinator at Les Cinq Gym.