Exercise Program for A Person with Recovering from COVID or Moderate to Mild COPD

Correct Exercise Intensity Program for Someone Recovering from Covid or with Mild to Moderate Level Of COPD:

Weeks 1 to 3

Monday, Wednesday, Friday: 20 -30 Minute Walking
Saturday and Tuesday: 10 to 15 Min Climbing Stairs
Appropriate Active and Passive Stretching before and after aerobics session.
Thursday & Sunday: 20 -30 min Tai Chi/ Breath Work & Stretching/ Yoga

Weeks 4 to 9

Endurance, Flexibility & Balance
Monday, Tuesday & Friday: 30-minute brisk walk
Wednesday & Saturday: 20 -30 Minute cycling 5 to 9mph 
Appropriate Active and Passive Stretching before and after aerobics session.
Tuesday & Saturday: 20 -30 min Tai Chi/ Breath Work & Stretching/ Yoga

Strength and Conditioning:

Strength and Conditioning exercises are to be performed on Monday and Friday. After each session:
•          10 sec x 3 active static stretching of the main muscles involved especially the pecs, thoracic back, hamstrings, quads and hip flexors. Myofascial release or neuromuscular facilitation of large muscle groups is also indicated.
MondayWednesdayFriday
TricepsCalvesAbs/Lower Back
ShouldersHamstringsBiceps
BackQuadsPecs
MESOCYCLE SPLITS
ExerciseRepsSetsExerciseRepsSetsExerciseRepsSets
Push Ups82Standing Calf Raises82Hip Bridge82
Shoulder Press82RB Deadlifts82RB Bent Over Row82
Back Row2RB Squat82Pec Dec82
Back Extensions82Leg Curl82RB Bicep Curl82
Tricep Extensions8 -102RB Leg Press8-102RB Chest Press82
Sample Program

POST-COVID PHYSICAL REHABILITATION.

Recommended Exercise Intensity for Someone Recovering from COVID or Other Pulmonary Obstructive Conditions (COPDs)

Some people who recover from COVID-19 or other pulmonary conditions such as asthma need physical rehabilitation to help them resume normal activities after staying in the hospital, or following periods of prolonged isolation. This program can help those with decreased strength begin to move more, gradually building up their stamina.

At least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both for adults. Strength and conditioning that includes resistance training is indicated to be done twice-a-week for muscle strengthening. All these targeted at a 3.0 to 6.0 (moderate) metabolic equivalent of task according to the ACSM and CDC general physical activities Level of Intensity guidelines. More specific guidelines include: 

 Aerobic: 

40-80% of maximal effort. 1-2 sessions, 3-5 days per week. 30minutes; broken into smaller durations if necessary due to symptoms.

Strength training:  

Free weights, TheraBand’s, body weight exercises, inspiratory muscle training. 60 – 80% of maximal effort (Modified Borg 3-4 ) IMT = > 30%, or respiratory muscle training in a controlled manner. 2 to 3 days/week. 1 set of 8-12 reps; additional sets added when strength improves. 8-10 exercises, or 30- 40minutes; depending on exercise capacity and any symptom limitations.

Flexibility: 

Low to moderate; depending on capability and function. 3 or more days per week; preferably on all days that aerobic or strength exercise is performed. 30 seconds minimum for each static stretch. 

Neuromuscular;

Tai chi, yoga, breathing exercises. Low to moderate; depending on capability and function. In conjunction with other exercises on their program and taking into consideration their goals and capacity as tolerated.