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We know the importance of rest and recovery, but when you love fitness — or being active is part of your job — it can be hard to slow down. That’s even true when you’re recovering from a cold, a bout of allergies, or COVID. Although anxiety may tempt you to hit the gym as soon as you start feeling better, a case of COVID typically warrants a break from your typical workout regimen. However, given the ever-changing guidelines from the CDC and pervasive messaging that COVID is no longer a threat, some still decide to exercise with COVID . . . or even compete at the Olympics.
On Aug. 8, Team USA sprinter Noah Lyles revealed that he competed in the 200-meter race at the Paris Olympics despite testing positive for COVID. “My first thought was not to panic,” Lyles told NBC, recounting his reaction to the diagnosis. “I’m thinking I’ve been in worse situations. I’ve run with worse conditions, I felt.” Lyles ran the 200-meter two days after testing positive, and placed third, lying down immediately after crossing the finish line. News of his illness quickly spread, sparking many unanswered questions about working out with COVID, and COVID safety in general.
Although Lyles may have felt strong enough to run, given the potential long-term repercussions of COVID, his participation in the Games (unmasked at that) posed an immense risk to his own health, and the health of his competitors. To give you a better sense of the danger, we spoke to experts about working out with COVID, including the actual recommended amount of rest time, and expert-approved tips for easing back into your fitness routine safely.
Experts Featured in This Article:
Vivek Cherian, MD, is an internal medicine physician with nearly a decade of experience.
Cassandra Pierre, MD, MPH, MSc, is the medical director of public health programs and associate hospital epidemiologist at Boston Medical Center.
Sujana S. Chandrasekhar, MD, FACS, is an experienced otolaryngologist and surgeon, partner at ENT and Allergy Associates, LLP (ENTA), and co-host of the web-based video series “She’s on Call.”
Michael Richardson, MD, is a family medicine physician and office medical director practicing in Massachusetts.
Can I Work Out While I Have COVID?
Even if you’re asymptomatic, you should not exercise in public while you’re contagious, which, according to WebMD, can be for as long as 10 days after you first notice symptoms. If you test positive for COVID but your symptoms are mild, you may be tempted to go about your fitness routine as usual, but Vivek Cherian, MD, recommends holding off on exercise for seven to 10 days. Exercising while having an active infection could make things worse, and Dr. Cherian says this rest period gives your body a chance to fully fight off the COVID infection. If you have compromised lung function such as shortness of breath or congestion, then you should also refrain from working out until you feel better. Once you do, follow the precautions outlined below.
How Soon Can You Work Out After Having COVID-19?
The answer will largely depend on your symptoms, so make sure you discuss your plans with a doctor before diving back in. “Most providers are recommending that you wait at least a week after your symptoms have markedly improved before resuming exercise — but it can be closer to two to three weeks for those who have experienced more significant symptoms that can make just walking up the stairs difficult,” says Cassandra Pierre, MD, MPH, MSc. “These people need a longer period of rest.”
While CDC guidelines continue to evolve, they currently state that those who have tested positive for COVID should only return to their normal activities “when, for at least 24 hours, symptoms are improving overall, and if a fever was present, it has been gone without use of a fever-reducing medication.”
You should approach exercise with this same level of caution. Although you may only need to isolate for 24 hours after your symptoms are improving and your fever has abated, Dr. Pierre suggests waiting 10 days to exercise, even if you were asymptomatic or had mild symptoms and plan to work out from home. “This is because a subset of those with COVID-19 experience clinical deterioration between five and eight days after infection — you don’t want to resume exercise during this period and risk dismissing concerning COVID-related symptoms to the aftereffects of increasing your activity level,” she says.
If you’ve had a severe case of COVID-19 — especially if you developed pneumonia or suffered cardiac symptoms — you should get clearance from your doctor before you get back to working out. “They will likely have you start out very slowly and work up slowly as well,” says Sujana S. Chandrasekhar, MD, FACS. “They may have you start with the supervision of a trained physical therapist, who can spot signs of trouble before you yourself may be able to.”
Whatever your circumstances, it’s important that you be patient with your body. “Remember that this virus has an insidious course in a lot of people — even after the infection is gone,” Dr. Chandrasekhar tells PS. “Listen to your own body and don’t push beyond a reasonable level. Even elite athletes have found that it takes them a longer time to get back up to their usual exercise level. If you push too hard, you may regret it.”
How to Safely Return to Working Out
“Whether you decide to start a low-impact or high-intensity workout after recovering from COVID will be up to your previous fitness capacity and your current level of symptoms,” says Michael Richardson, MD. “If you had relatively mild symptoms, you likely can return to your old workout routine within a week or two. If you had more moderate to severe symptoms, it would be a good idea to dial back the activity and try a less strenuous routine to see how well you can handle exerting yourself. No matter what level of intensity your symptoms were, it’s important to listen to your body and not overexert yourself if you feel unwell.” Your doctor will be the best resource for a more exact timeline. Here are a few tips for working out post-COVID:
- Start Slow: Even if you feel like you could hit the ground running, Dr. Chandrasekhar recommends starting slower than you normally would. Think walking instead of running, cycling instead of intense sprints. “Get your lungs, heart, and muscles back into the groove of working out. Then increase your walking speed, then jog, then run,” she suggests. “Likewise, increase your cycling speed, then resistance, then do some hills. Get to the sprints when your body is ready.”
- Lower Your Weights: When lifting, start with lighter weights than you used before you had COVID-19 — maybe even by half, Dr. Chandrasekhar says. “Lower weights with the same number of reps will restore your tone. When you are ready, increase the weights,” she tells PS. “Do not do free weights of any consequence — like a free bench press — without a spotter. This is an important time to remember safety protocols.”
- Take Time to Rest: As you build back up, “give yourself time to rest, and stay well-hydrated,” Dr. Chandrasekhar says. Expect that you may feel more tired than usual, and make sure you’re listening to your body’s cues. “Don’t be nervous if you’ve done maybe three or four days in a row and just feel tired the next day — make that your day of rest and start up again,” Dr. Chandrasekhar says. “If you don’t feel better after that day of rest, please call your doctor and make sure you haven’t uncovered any significant health problem.”
- Pay Attention to Your Breath: Your breath says a lot about your physical state, Dr. Richardson says. “If you are becoming increasingly short of breath, with or without exercise, it will be important to speak with your primary care doctor to reassess your health and make sure you are recovering appropriately.”
- Consider a Pulse Oximeter: If you had significant respiratory symptoms while battling COVID-19, you may consider monitoring your blood oxygen saturation levels using a pulse oximeter. “Checking oxygen saturation with an at-home monitor while gently ramping up exercise can be clinically useful, and signal the need for further evaluation and treatment of low oxygen levels,” Dr. Pierre says, adding that oxygen saturation monitors may have a broader appeal for long-haulers, or anyone experiencing long-term shortness of breath post-COVID. “Having the monitors can be a great reassurance mechanism.”
The bottom line? “Start slowly, push yourself in a logical and controlled manner, stop if it’s too much, check your pulse ox, and see your doctor if you can’t recover or get back to your ideal level of activity,” Dr. Chandrasekhar says. Those steps should become as second nature as wearing a mask and washing your hands.
PS aims to give you the most accurate and up-to-date information about the coronavirus, but details and recommendations may have changed since publication. For the latest information on COVID-19, please check out resources from the WHO, the CDC, and local public health departments.
— Additional reporting by Chandler Plante
Dominique Michelle Astorino is a former PS contributor.
Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.