Exercises to help you regain power after being infected with Covid-19

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Published by Ananya on 07 May 2021

Owing to the coronavirus’s damage to the lungs and other organs, the body needs time to recover and return to its former state, and it is important that a person maintains a certain routine after recovery from coronavirus to ensure that he or she stays fit.

Some of the things that could help in regaining strength are:


Self- Awake Proning: Laying on your stomach for 30 minutes to 2 hours If the patient is on oxygen, the oxygen should not be withdrawn in this position; instead, switch the patient’s head to the left or right side and keep the oxygen on. Pillows should be placed under the head, chest, and pelvis for protection, but not the abdomen.

Pranayam: Alternate Nostril Breathing.


Incentive Spirometry : Close your lips tightly around the mouthpiece and place it in your mouth. Do not use your tongue to obstruct the mouthpiece.
To raise the indicator, inhale slowly and deeply through the mouthpiece. Attempt to raise the indicator to the target marker’s level.
Remove the mouthpiece when you can no longer inhale and hold your breath for at least 3 seconds. Exhale normally and repeat these steps once a day.
Keep track of the highest level you can achieve at any given time. This will aid healthcare providers in determining whether or not the lung function improves.


Every day, blow up a certain number of balloons to practise this basic exercise. This helps the lungs to take in oxygen during inhalation while exhaling carbon dioxide. The more oxygen you give your body during exercise, the longer you can go without getting out of breath or tired.


  • High side lying: High side lying entails lying on your side, propped up by pillows, with your knees slightly bent, and your head and neck supported.
  • Forward lean sitting: Lean forward from the waist when seated at a table, with your head and neck lying on the pillow and your arms resting on the table. You should do it without the pillows as well.
  • Forward lean sitting (no table in front): Sit on a chair and lean forward for your arms to rest on your lap or on the armrests of the chair.
  • Forward lean standing: While standing, lean forwards onto a windowsill or other stable surface.
  • Standing with back support: Lean with your back against a wall and your hands by your side. Have your feet about a foot away from the wall and slightly apart.

After doing these exercises take some time to relax. When we relax, the flow of blood through our bodies increases, giving us more energy. It aids positive thought, focus, memory, and decision making by allowing us to have a calmer and clearer mind.

These exercises will assist you in improving your physical health, reduce the feeling of being out of breath, improve your ability to think, reduce tension and elevate the mood.

Do not start doing any high intensity physical activity if you have recently recovered from the virus. Start with low intensity activity and gradually move towards more intense activities. Always start with warm-up exercises like rotating hands, wrists, ankles, neck, side bends, knee lift, etc. Then start with fitness exercises like walking, jumping on the spot, cycling. After your comfortable doing these exercises then move towards building strength. These includes bicep curls using weights, squats, knee raises,  push-ups, pull-ups. Don’t forget muscle stretching exercises after this which includes stretching of your hamstring, calf, front of thigh (Quads), side stretch, shoulder stretch. Remember your capacity to exercise will gradually increase not suddenly if you feel uneasy at any point while doing these exercises stop immediately, relax and try doing it later. Strengthening exercises will help improve muscles that have become weaker as a result of your illness.

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