Note: If you’re still having trouble doing basic tasks, it might be too early to start exercising. People recovering from COVID-19 may find that exercising too hard can make them very tired or feel worse. Approach exercise gradually and with caution. Talk to your healthcare provider for more advice.
Aerobic exercise (also called cardio) helps your blood flow and helps to keep your heart and lungs healthy.
Marching on the spot
Choose this exercise if you can’t walk outside or you need to sit down often when you walk.
- If you need to, hold on to a stable chair or surface for support. Have a chair nearby to rest.
- Lift your knees one at a time.
If this is easy, challenge yourself by lifting your legs higher (hip height if possible).
Step ups
Choose this exercise if you can’t walk outside or you need to sit down often when you walk.
- Use a small step such as the bottom step of a flight of stairs
- If you need to, hold on to the handrail for support. Have a chair nearby to rest.
- Step up and down.
- Change the leg you start with every 10 steps.
If this is easy, challenge yourself by:
- making the step higher or stepping faster
- holding weights as you step up and down, if your balance is steady enough
Walking
Choose walking if you can exercise outside. Use a walker or cane if you need to. Choose a route that is flat.
If walking is easy, challenge yourself by:
- walking faster or longer distances
- walking up a hill
Jogging or cycling
Choose these activities if you:
- could do them before you had COVID-19
- are ready for more of a challenge as you recover
Only jog or cycle if it’s safe for you and your healthcare provider says it’s OK.
