Guizhou Provincial Health Care Commission tips: "Yang Kang" after the exercise does not need to rush, should be gradual

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On January 16, the Guizhou Provincial Health Commission issued tips on how long it takes to resume exercise after “Yang Kang” and other precautions that concern the general public. According to the tips, the body generally needs 1 to 2 weeks to recover after “Yang Kang”, so there is no rush to exercise. If you feel fatigue or other symptoms aggravated by a little activity, you should pay more attention to rest.

For people who have been exercising frequently and intensively before the infection, it is recommended to consult with medical professionals before resuming exercise, especially if the infection is severe or combined with serious underlying diseases, more professional evaluation may be needed before resuming exercise. For children and adolescents 12 years of age and older with moderate or severe new coronavirus infection, it is also recommended to consult a medical professional for a thorough evaluation before resuming exercise.

How to resume exercise in a gradual manner? The Guizhou Health Care Commission suggests that recovery exercise can be divided into five phases: preparation for recovery, low-intensity activities, moderate-intensity activities, moderate-intensity exercises with coordination and effective skills, and return to normal exercise, maintaining each phase for at least 7 days and returning to the previous phase if you feel difficulty.

During the recovery preparation phase, try breathing exercises, gentle walking, stretching and balance exercises. Muscles can be stretched while sitting or standing, and each stretch should be performed gently and held for 15 to 20 seconds each. The ideal state for this phase should be very relaxed, otherwise it should be paused promptly.

During the low-intensity activity phase, try walking, light housework, or gardening activities. The exercise time can be increased by 10 to 15 minutes per day. If this phase of activity feels somewhat strenuous, it should be paused.

During the moderate intensity activity phase, try activities such as brisk walking, walking up and down stairs, jogging, and resistance exercises.

During the moderate intensity exercise phase with coordination and effective skills, try exercises such as running, bicycling, swimming and dancing.

Return to the normal exercise phase, which means that you can return to the exercise or activity that you did before you contracted the new crown.

It is worth mentioning that during the return to exercise or activity, if symptoms such as chest pain, rapid heartbeat or dizziness, or difficulty in breathing when sitting still occur; unfavorable movement of one side of the face or limb; swelling of the leg may indicate thrombosis; significant shortness of breath after light activity, which does not improve after adjusting breathing or body position, etc., medical personnel should be consulted promptly.