About this course
In this course of videos, we’ll be guiding you through some exercises to help build your physical strength while recovering from Long COVID.
These exercises, and the breathing techniques from our breathlessness videos, will help you to manage your breathlessness. By moving your body, you can make your muscles stronger, and your muscles will start to use oxygen more efficiently. This will then make your breathlessness easier to manage.
These exercises shouldn’t be used in place of any medicines that you’ve been prescribed or any exercises that your physiotherapist has given you, if you have one. However, you may find that some of these exercises are similar to some your physio may have given you.
Think about how to fit these exercises into your day. It might be useful to plan these for when you’ll have the time to do them and when you think you’ll have the energy.
Don’t do too much too soon
Some people with Long COVID find they feel very tired for a few days after doing exercise and are unable to do their usual everyday activities. If this happens, this is a sign that you have done too much. You should slow down and rest more. If you feel able to try out any exercises, make sure you build up slowly, listen to your body and work at a level that is right for you.
Important safety message
Please watch this short safety message before you begin the Movement modules
Hello. My name's Nikki and I'm a respiratory physiotherapist.
I also experienced COVID and Long COVID last year.
Many people present with Long COVID and some people were very active before they caught it and some people not so much.
Regardless of how active they were, many people are presenting with very similar problems and it's really important that you allow your body time to rest and recover.
Pushing yourself to do too much, too soon will not help your recovery – in fact it can really set you back.
If you push your body too much, you might feel a lot worse afterwards, and this can last for several days.
This is called post-exertional malaise, and it means that doing exercise makes you feel very unwell.
If you’ve noticed that you are getting periods of being very unwell, it’s worth keeping an activity and symptom diary. You might notice a link.
For example, if you’ve been for a walk, you may notice that you feel very unwell the next day. If this happens, slow down. Take more rest, and don’t push yourself to move more. This is really important.
By working out the right level for you, you can manage your energy and help your recovery.
Long COVID activity tracker
It can be useful to plan out and record your activity. Download our activity tracker, to help you think about how you are feeling and how your activity has affected your energy levels.
By recording your activity, you’ll be able to link your current energy levels to things you’ve done in the past.
This will help you plan any physical activity you might want to do around the rest of your daily tasks.
Download our Long COVID activity tracker (PDF, 262kb)
We’ve developed this information with funding from Garfield Weston Foundation. The Foundation had no influence on the information, which was developed in line with our usual Asthma + Lung UK information production process.
We’ve developed this information with funding from Garfield Weston Foundation. The Foundation had no influence on the information, which was developed in line with our usual Asthma + Lung UK information production process.