3 Secrets to Exercising With Long Covid
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- Long Covid is estimated to affect over 20 million Americans. Symptoms can vary from mild to extreme fatigue and disability. As a Physical Therapist, I have clients who have Long Covid and in this video, I walk you through the 3 critical steps I take 1st before we start any type of exercise program.
To my valued TH-cam subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & I hope they help!
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Enjoy!
#longcovid #chronicfatigue
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Thank you. Covid took me out of remission from autoimmune, over two years of struggle now. I worked in cardiac rehab and that protocol was not working. Your protocol is exactly what I have found is true for me. I left my job. ADL exhaust me. Today I am going to visit friends and I have been resting all week for this day. Thank you for this. I’m going to order a heart rate monitoring watch to help me.
You are very welcome, Courtenay, wishing you a speedy recovery!
Excellent advice! I’m 10 months into my PEM battle and I’ve made great progress but still find myself crashing when overdoing a workout! It really does take PACING. Keep up the good work!
Thanks Gavin! Hope you feel better soon
This is me. Has been for over a year. I have had extensive testing by two cardiologists & a pulmonologist. No explanation for my extreme shortness of breath. I have trained at the gym consistently through this whole time but my shortness of breath and PEM just gets worse. It has only been the last few weeks that I have become aware of this issue of long Covid and exercise. It’s the only thing that makes sense. Why didn’t these doctors identify this possibility?
Not sure Robert, but I hope the video helps. Wishing you all the best!
It is a new disease and everyone is going in all sorts of different directions to try to find out what is happening to us and how to treat it. PEM is very real though. If you have chronic fatigue, muscle aches and brain fog that never goes away then it is so important to dial in diet, sleep, movement and mental health treatment so that your much smaller battery does not drain too quickly. I have been in bed most of the last 15 months. Pre Covid I was training for an Ironman and regularly running ultramarathons. It is very challenging. And there are so many theories as to what is actually happening. Just work with you doctor and pace yourself. If you continue to drain that battery you will not be able to go to the gym before too long. The last three months have been the worst so far as I have been trying to push through it and constantly draining the battery and making it worse. Now I can't even work.
That's rough dude. Hope you've been able to rest since figuring it out and are getting back to normal
Might need to include an allergist on your care team. I've gotten more relief from my allergist
I got long Covid including PEM. My resting hearth rate is 60. But even very slow walking brings up the hearth rate to 90-110. Even just going to the toilet or taking a shower increases my hearth rate to 80-90. So pacing activity to not go above 10-15 beats above resting hearth rate basically would mean I could not do much more then sitting in a chair, reading a book, etc.
My personal experience has been that if I stay between 50-65% of my maximum hearth rate (In my case 90-120 beats per minute), AND I build up duration gradually (10% every 3-5 days), I don’t experience crashes or relapses.
A very important thing to add: Be fresh before u start your physical activity and make sure to rest after your physical activity. The times I did crash or relapse , not doing this was the reason. If you just for example spend an hour doing your finances behind the laptop, although not a physical activity, energy wise you are not in the best place. Your HRV on that moment will be low (Not good) and your tolerance to physical activity will be reduced.
After physical exercise you need real rest to recover. Going behind the laptop to do some work, spending time with your children, talking to people, it all adds up to the exertion from the physical exercise. And the lack of real rest after physical activity is a big pitfall that can cause relapse. I hope anyone who reads this finds it useful.
Wish all a good recovery!
Thank you so much for sharing and I wish you a speedy recovery
Great Video thank you so much. The Oxygen blood saturation level is a new consideration for me. And of course I need the constant reminders of not over-exercising, keeping my pulse rate real low. Not sure if I could keep it below 15 beats above resting pulse rate though. The fact that I don’t, might well explain my constant, almost daily crashes, or continual state of PEM. Time for a new approach!
Hello Gill I’m glad you found the video helpful. Yes, long Covid can be very frustrating but having some parameters might be able to help with your daily crashes and hopefully get you on a more steady course. Good luck and I wish you well!
Excellent video, this physical therapist actually understands what PEM is and how best to try and manage it!!
Thanks Heidi. We still have much to learn about it but we need to start somewhere.
Thank you!!
Very welcome Aaron!
Very Informative Video..... Biiig Thank You 💝
You are very welcome Cathy!
Thank you
You are very welcome Lucia!
I got COVID back in January of 2022 and still haven't recovered. The first advice doctors gave me was to exercise. My brain fog from this was so severe I felt completely drunk 24/7. I was lucky to keep my job since my boss also was struggling with long covid and understood on a personal level what I was going through. I've learned my flair ups are triggered through light exercise with my arms. Light as in doing dishes, vacuuming, basic everyday stuff. It feels like I can't do anything on my own anymore and it sucks so hard. I've been to so many specialists and it's exhausting. It's been over 2 years now. When does it end?
The problem is the progress is not linear in any way. So you can't for example, if you been walking 1 km /day for 2 weeks then u should be able to progress to 1.1km next time even.
I've found walking to be benifical but even if the distance stays the same my body is constantly changing on an hourly basis and it may not be able to handle what it could do just fine yesterday.
You only know afterwards..... Don't ask me how I know:(
Yes very true, thanks for sharing. Hope you feel better soon!
Thanks!
Whats your advice on inflammation in the muscle (burning sensation) and nerve pain after exercise with almost no fatique?
I was out when he said don't go more then 10-15 beats per min above resting. My resting is 50bpm so even light walking gets me to 90/95 so that's unrealistic. Everyone is different and their program should be customized to them by a trained doctor. My heart doctor who specializes in long covid had me do a pulmonary/cardiology exercise test and said to not go above 105-110 bpm. This has worked wonders for me in my recovery.
Thanks so much for this video. Do you have any stretches we can do in addition to walking?
You are very welcome! Here's a link that may be helpful th-cam.com/video/-bMNk0U6QN4/w-d-xo.html Good luck, let me know if they help!
Thank you for video - I wish Drs agree with you - doing Wim Hof Breathing my Sats will
Go from 98% to 70% - on fatigue days Il have 30-40 3-4% saturation drops even 26 months on… the Drs have laughed me out of ER (a and e UK) and ridiculed me for attending
Thanks been struggling with PEM. Have you seen improvements over time?
Hello Eduardo, yes I have, but unfortunately, no 2 clients progress the same way. Taking it slow is the key, hope you feel better soon and the video helps, take care, Ed
After a mild activity I'm burned for 4-12 weeks 💀 for a year.
Has anyone had a symtom of pain in throat/burning when running?
Has anyone been on disability for any levels of long covid? I have been struggling for about three quarter's of a year as my 02 levels drop with mild exercises like walking and my oxometer starts to beep during a slight and long incline but i dont notice much change until i stop for moment when i get dizzy. This does not happen all the time but frequently enough. I use a portable oxometer. I am now getting dizziness and almost feel like fainting sometimes about half way though my time with long covid from late July to now from minor occurances at the beginning since July to feeling it almost everyday day now. I feel it most while walking especially in cold weather like it is now. I have been to my PCP and other specialist throughout this time. My recent ecocardiogram came out normal at rest during a doctor's visit. I'm on still on Eliquis for a blood clot in one leg that was descovered immedialy after my emergency visit with covid 19 in December of 2021. both my legs have severly swollen since I got out from the hospital to a rehabilitation home and got worse during that stay and right after i was dismissed. Compression stocking helps but it comes back after they are removed. They have not returned to normal since but stay compressd with the stockings.. I don't have diabetes or seriously overweight. I used to be very active immediately before covid and bike ride 25 to 50 miles every few days in all kinds of weather. I have been keeping my exercises limited now due to a concern with my lungs ability to saturate my blood propely since I can smell a rotting smell from my lungs that smells kind if like raw coffee and the a burning sensation in the chest that feels like heartburn with lower 02 saturation levels during exertion. This only happens from when I exert myself and the smell gets stronger with continued activity. Right after I feel lightheaded and mildly dizzy. This could last as long as a several hours or even a couple of days. I don't feel I can get back to work right now and trying to get help. My current living situation gets much deeper than this due to recent things that have happened in my life that i try to get back to normal. The stress from my current living seems to be a trigger to my dizziness or near sycope. It is getting a bit scary every time it comes on not knowing if it's a stroke or something else. My PCP knows all about this. I am thinking of going to an independent clinic or ER visit and see if the have any thing they could tell me. What do you think I should do?
Black seed oil
Yes, that stuff works.
Whoa. I was with you until you ragged on sugar. The brain literally runs on sugar. Goodbye.
Goodbye
I don't know if you're just trolling, but just in case you are serious... He's talking about refined sugars. Your body converts carbohydrates, from things like beans, into sugars needed for it to function. People are looking for help here. Some are dying from exercise because of COVID side effects. I wish you the life that you deserve.