After illness, the body becomes weak and muscles lose strength. Starting physical activity slowly and gradually is very important to regain energy without causing fatigue or relapse. Jumping directly into heavy work can delay recovery.
Why Start Physical Activity Slowly?
Gradual movement helps to:
- Improve blood circulation
- Strengthen weak muscles
- Increase stamina step by step
- Reduce stiffness and body pain
- Improve mood and confidence
Slow activity wakes the body up without stress.
Begin with Light Activities
Start only when fever and major symptoms are gone.
Best first activities:
- Slow walking at home or outside (10–15 minutes)
- Gentle stretching
- Simple household movement
- Light breathing exercises
Stop immediately if you feel dizziness or extreme tiredness.
Add Gentle Exercises
After a few days, you can include:
- Simple yoga asanas
- Neck, shoulder, and leg rotations
- Deep breathing (Pranayama)
- Sitting or lying stretches
These exercises improve flexibility and lung capacity.
Increase Time & Intensity Slowly
- Increase walking time gradually (5 minutes every few days)
- Do not exercise daily at first—take rest days
- Listen to your body’s signals
Recovery is faster when activity and rest are balanced.
Avoid Heavy Exercise Initially
Avoid:
- Running
- Heavy gym workouts
- Lifting weights
- Long travel or standing for hours
Overexertion can bring weakness back.
Mental Benefits of Light Activity
Gentle movement:
- Improves mood
- Reduces anxiety
- Builds confidence
- Makes you feel active again
A positive mind supports physical healing.
When to Stop & Consult a Doctor
Stop exercise and seek advice if you experience:
- Breathlessness
- Chest pain
- Extreme weakness
- Dizziness or nausea
Safety comes first.