Recommended Exercise Intensity for Someone Recovering from COVID or Other Pulmonary Obstructive Conditions (COPDs)
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:
40-80% of maximal effort. 1-2 sessions, 3-5 days per week. 30minutes; broken into smaller durations if necessary due to symptoms.
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.
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.
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.