---
title: Exercise Post-Covid Infection
description: Guidelines to return to physical activity after a Covid-19 infection.
---

[Glackin Physical Therapy Blog](https://www.glackinpt.com/blog)

# [Exercise Post-Covid Infection](https://www.glackinpt.com/blog/returning-to-exercise-post-covid-infection)

 Written by [Glackin Physiotherapy](https://www.glackinpt.com/blog/author/glackin-physiotherapy) | Jan 7, 2022, 2:00:00 PM

You're positive. Unfortunately positive isn't a good thing in this scenario. Hopefully you and your loved ones faired well with your Covid-19 infection. Are you feeling ready to get back to your regular activities? Exercise might be at the top of the list.

## Can I jump right into exercise?

There is an essential point to keep in mind as you start increasing your activity level again. Your body might be over the acute phase of the infection, but there may be some underlying irritation in the respiratory system that continues beyond the fevers, couch and shortness of breath. There are many reported cases of "long covid" symptoms that are incredibly impactful.

 *You should be asymptomatic for at least 7 days prior to return to exercise*

## Rating of Perceived Exertion (RPE)

To better understand how to progress your exercise, we need to discuss the Rating Perceived Exertion (RPE) Scale. This scale measures how hard you think an activity is. There's no right answer and it's different for everyone.

6 No exertion                                     14  
7      Extremely light                               15  Hard (heavy)  
8                                                                16  
9        Very light                                        17  Very hard  
10                                                              18  
11       Light                                               19  Extremely hard   
12                                                              20 Maximal Exertion   
13      Somewhat hard                                                    

Any abnormal shortness of breath for a given activity level, or return of symptoms including temperature, lethargy or chest pain is an indicator to stop and follow up with your physician.

## Phases of Exercise

*Minimally 7 days should be spent at each phase to allow your body to adapt*

Phase 1  
Goal: Prepare for return to exercise. Activities: Breathing exercises, stretching, balance, light walking. RPE level: 6-8

Phase 2  
Goal: Low intensity activity. Activity: walking, mild yoga, light housekeeping or yard work. Progress by 10-15 minutes per day  
RPE Level: 6-11  
Progression when you can walk for 30 minutes at an RPE of 11

Phase 3:   
Goal: Moderate intensity aerobic and strength exercise  
Activity: 2 blocks of 5 minutes of aerobic exercise with a recovery period in between. Add one block of exercise per day as tolerated

RPE Level: 12-14  
Progression when can achieve 30 minute session and feel recovered after an hour.

Phase 4:  
Goal: Return to baseline exercise. Activity: Regular exercise pattern. RPE Level: Greater than 15 as tolerated**You should only exercise if you feel recovered from the day before. Don't forget to spend a few minutes warming up and cooling down at the beginning and end of an exercise session.**

If you have any concerns at all, hold all exercise until you can be seen by your physician.

#### Physical therapy for return to exercise post covid in Brookhaven, GA and Atlanta, GA

If you are having trouble returning to exercise after covid [reach out](https://www.glackinpt.com/contact/) to our office today!

[View full post](https://www.glackinpt.com/blog/returning-to-exercise-post-covid-infection)

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