According to WHO, after being infected with novel coronavirus, long-term hospitalization or staying at home will lead to a significant decline in muscle strength and endurance. Exercise is very important for restoring strength and endurance, but it needs to be carried out under the premise of safety and should be managed together with other symptoms of COVID-19.
If you feel tired and other symptoms get worse after a little exercise after "Yang Kang" (called "post-fatigue discomfort" in scientific terms, abbreviated as PEM), you can use the following subjective fatigue perception assessment scale as a rough guide to gradually improve your activity level.
Subjective fatigue perception assessment scale. /Image from Rehabilitation Instruction Manual
This "Rehabilitation Guidance Manual" proposes that the rehabilitation exercise after "Yang Kang" can be divided into five stages:
"Each stage lasts at least seven days to enter the next stage. If you feel difficult or your symptoms regress, you can go back to a stage. If there are any "danger signs" (such as chest pain or dizziness), stop activities immediately. Don't start exercising again until you get medical treatment from a professional. "
A
The first stage (RPE score is 0- 1)
Get ready to resume exercise
For example: controlled breathing exercises, gentle walking, stretching and balance exercises. If your RPE score exceeds 1 of any of the above activities, don't do these activities at this stage.
Muscle stretching at this stage can be done while sitting or standing. Each stretch should be gentle, and each stretch should be held for 15-20 seconds.
Stretch your right arm up, then lean slightly to the left, and you will feel the right side of your body stretched. Repeat on the other side.
Stretch your arms forward, keep them straight, cross your body and shoulder height; Press your arm against your chest with your other hand, giving you a feeling of being stretched around your shoulders. Repeat on the other side.
Sit on the edge of the chair with one leg straight forward and the heel on the ground. Put your hand on the other thigh as a support. Sit as straight as possible and bend forward slightly with your hips as the axis until you can feel a slight stretch behind your outstretched legs. Repeat on the other side.
Stand with your feet apart, lean forward against the wall and put one leg back on the ground. Bend your front legs, arch your back legs and keep your heels off the ground. You will feel a stretch in the back of your calf. Repeat on the other side.
Stand and grab something solid as support. Bend one leg backward, hold the ankle with the same hand or lift the back of the leg toward the hip until the front of the thigh feels stretched. Repeat on the other side.
B
The second stage (RPE score is 2-3)
Low intensity activity
For example: walking, light housework/gardening. If your RPE score exceeds 3 points in any of the above activities, then don't do these activities at this stage.
If you can tolerate activities with an RPE score of 2-3, you can gradually increase the daily exercise time 10- 15 minutes. Before entering the next stage, you should stay in this stage for at least seven days without "post-fatigue discomfort" (PEM).
C
The third stage (RPE score is 4-5)
Moderate intensity activity
For example: brisk walking, going up and down stairs, jogging, introducing tilt and resistance exercises. If your RPE score exceeds 5, don't do these activities at this stage.
1
Examples of strengthening arm exercises
Biceps flexion: put your arms on your sides, and hold a heavy object in each hand, such as canned food, with your palms facing up. Gently lift both lower arms (elbows bent), lift the weight to the shoulders, and then slowly put it back. You can do this exercise sitting or standing.
Push the wall training: put your hands shoulder-high on the wall, fingers up, feet about 30 cm away from the wall. Bend your elbow to make your body slowly close to the wall, and then gently push away from the wall until your arm is straight.
Raise your arms to one side: put your arms at your sides, with a heavy object in each hand and palms facing your body. Raise your arms outward to shoulder level (but not higher), and then slowly put them back.