After contracting COVID-19, we can speed up our return to full health. It is worth betting on movement and taking advantage of the programme prepared by the National Health Fund "8 weeks to recovery after COVID-19". Through the programme we will learn about expert recommendations and sets of exercises that we can do ourselves. After just a few training sessions we will feel the first signs of improvement.
Movement improves lung capacity
Cardiologist and specialist in the treatment of complications after COVID-19, Dr. n. med. Michal Chudzik, indicates that common complications following coronavirus infection include shortness of breath and decreased physical performance. Lifestyle and especially physical activity are of great importance in offsetting the effects of infection. Getting back into shape before the illness is not only about learning to breathe, but also about gradually rebuilding the body's strength. Well-dosed exercise strengthens the respiratory and circulatory systems, increases immunity, improves mental state and sleep quality.
The respiratory system must be relieved
Reduced lung capacity is one of the complications following coronavirus. Agnieszka Wojcik, PhD in physical culture at the Academy of Physical Education in Warsaw, reminds us that people accompanied by a strong cough during the infection may also have an overstretched chest and tightened respiratory muscles.
- Observing such a man when he breathes, we see that his chest does not open in all planes. His breathing is very shallow. There is more abdominal work and the chest does not actually move. There are also spasms or stabs in the diaphragm and the rib arch - explains Agnieszka Wójcik.
Prolonged coughing causes the chest to be inhaled and suspended in this position. This in turn can cause migraine headaches and dizziness, tinnitus, neck pain, numbness in the hands. We simply feel that we are not at full strength.
Getting back in shape in 8 weeks with the NFZ programme
What can be done to get back into shape after illness? Experts stress that it is a good idea to start by gradually introducing physical activity, preferably in the fresh air, which promotes better lung ventilation.
You can also exercise at home. This is encouraged by the National Health Fund which, together with experts - a doctor, trainers, physiotherapists, a dietician and a psychologist - has prepared an 8-week training programme. It is a special set of exercises that will help you recover faster after COVID-19. The workouts are not difficult, so everyone can do them at home by themselves. All you need is a TV set or laptop connected to the Internet and a link to the site akademia.nfz.gov.pl. You can also exercise using your smartphone. Each workout ends with practical tips from experts, including a doctor and nutritionist.
8 weeks to recovery from COVID-19
- Before you start training, answer 7 simple questions from the of the PARQ questionnaire.
- If you answer all the questions "NO", you can safely start your training programme.
- If at least one answer is yes - "YES', contact your GP to determine the risks of undertaking physical activity. Don't worry - there are extremely few contraindications to exercise.
- Start by watching the introductory video.
- Exercise with us - for your health!
Videos and programme information material "8 weeks to recovery after COVID-19" can be found at NFZ Academy.