Your questions about COVID-19 and exercise - answered

I'm under quarantine and have tested positive for COVID 19, but I am asymptomatic. Should I limit my physical activity?

You should wait at least two weeks after diagnosis, before starting to exercise. Under your doctor’s advice and based on your medical history, you may be able to continue with some low-intensity physical activity, like walking.

What if I start to experience symptoms?

If you don't feel well, you should stop exercising. You can do an online symptom test on the Discovery app. Also contact your doctor about testing you for COVID 19.

I've recovered from COVID-19. Can I exercise now?

If you have had mild or moderate COVID-19 infection or you were asymptomatic, you must still take at least a two-week exercise break. When you are completely clear of symptoms, including fatigue, you can then gradually start mild exercises, like walking. Build up slowly, for two- to four weeks after recovery. If you are unsure what to do, use these guidelines.

If you have pre-existing health conditions, especially cardiac illnesses, only restart exercise when your doctor confirms you can.

If you have had gastrointestinal effects of COVID-19 like vomiting, nausea, diarrhoea or loss of appetite, wait until your fluid and calorie intake is back to normal before exercising.

If you have had musculoskeletal symptoms like joint and muscle pain, gradually return to your pre-COVID-19 workouts.

Will exercise help prevent me from getting the virus?

If you feel well and have not been infected, moderate exercise can strengthen your immune system. We know that moderate-intensity physical activity reduces inflammation in the body and therefore is associated with a healthier immune system.

However, high-intensity training - which is important in a balanced exercise plan - may suppress your immune function. This is especially relevant if you are not used to it or if you work out too often without enough recovery time.

Balance your workout programme with a combination of aerobic, strength-training and flexibility exercises. Before exercising, always take into account your personal health history, especially heart and diabetic conditions.

I'm quite healthy, but are there precautions I should take before exercising now?

Boost your immune system by eating a balanced diet and by exercising regularly. Maintain physical distancing and avoid close contact with others. You could opt to work out from home, conveniently and safely. Find classes and workouts on the Vitality Home-Workout Channel and earn points, too.

If you work out at gym, make sure you clean the equipment before and after use, don't touch your face and wash your hands for 20 seconds straight after your workout.

What if my kids are home with me?

One of the best things you can do right now is stay active, with your kids. It will improve immunity and your mental health. Find activities that you can do together on the Vitality Active Rewards for kids and teens programme which will earn them rewards, too!