For some,social distancingin 2020 has been a chance to chase bigger, faster and more intense outdoor exercise goals. Others have taken time that would normally be spent at the gym to learn how to cook sourdough bread. Even if you haven’t gotten sick,COVID-19已经改变了我们的锻炼方式。但对于那些have contracted COVID-19 and felt the symptoms, those goals may have shifted from achieving personal records to illness recovery.
We spoke with Erica Noel, a physical therapist withBanner Physical Therapyin Phoenix, AZ. She offered some advice as well as a few of the best exercises that can be done at home to help you recover.
Don’t Push It!
Before you go back to throwing Ketel bells or doing HIIT workouts, remember to speak to your doctor to see what your body is ready to take on. Noel also warned against working out when you are ill. “Even if you feel well enough to work out, if you haveCOVID-19you should be gentle with your body andabsolutelystayquarantined。“noel提醒人们用covid-19生病，轻松的灯光运动，就像走在房子周围一样，可以帮助你的清除液体lungs. If you have minor symptoms and want to work out, keep your physical exertion below 30-40% and listen to your body to know if you should just relax. Your running shoes will still be there in a few weeks and so will the sidewalk!
At-Home Exercisesfor Recovery
Once you’re on the mend, getting back to your old self may take some time. Be patient with your body and pay attention to the way it feels. Noel recommended staying below 50% of your maximum exertion and warned that even exercises that were easy before may push you physically as you recover. Try these simple exercises:
1. Go for aWalk
Even if you were a marathon runner before COVID, a few walks a day might be just what the doctor ordered. Noel recommended starting with 10- to 15-minute walks and if you are feeling good, start walking a little bit faster to get your heart rate up.
2. Get Up During Commercials
你生病的时候开始叮叮当于展示（或两个！）了吗？当您继续通过季节时，请务必在商业广告期间或至少在剧集期间移动。在房子周围做一个腿并进入几个延伸是一种慢慢恢复运动的好方法，而你在恢复开始时。
3. Leg and Toe Lifts
让你的下半身用来再次移动。站在一个台面，然后抬起并降低你的脚跟（站在你的脚趾上）15次。看看你是否可以重复这三次。此外，在一只脚上站立靠近坚固的表面练习。如果这很容易，闭上眼睛。但请务必根据需要使用双手。另一个腿部锻炼是在掌握台面时将膝盖拉向上。就像脚趾升降机一样，您可以在每条腿上重复这15次三个周期。
4. Jogging Intervals
If you’ve been on the mend for a while and you feel ready to start jogging again, Noel offered this tip for easing back into it. Start by walking for 10 minutes and then jog for one minute. Walk for another two minutes and then jog for one minute again. You can continue with these intervals until you’ve been moving for 30-40 minutes. This is a good way to see what your body is ready to do.
5. Yoga
Yoga encourages mindfulness, which is an important thing while you are recovering. Try searching for a beginner class on YouTube. As you move through the motions, pay attention to the strengths and weaknesses in your body. Be mindful of what you are ready to do and take a break if you begin to feel overly tired or out of breath.
Let’s Go!
Recovery from COVID-19 is still relatively new ground for the medical community. If after some time in recovery you are unable to perform daily tasks like showering or getting groceries, set up a visit with your doctor to see ifphysical therapy会有所帮助。如果您以前非常活跃，并且无法参加您最喜欢的运动，您也可能从物理治疗中受益。看看有什么适合你的主頁(欢迎您).
