exercise and long covid: The 3 signs you are ready

One of the most common questions I get asked is: "When can I start exercising again after long COVID?" For those who once had a daily routine of training and exercise, it's no surprise that returning to exercise as they previously knew it, is a high priority. They miss feeling strong, athletic, and empowered—exercise is how they fill their cup.

However, in the world of long COVID and chronic illness, "exercise" can almost feel like a forbidden word. And with good reason—getting it wrong can have serious consequences. 

This article aims to clarify how to know when you are at the point where you're ready to fully rebuild your strength and fitness without risking a relapse. Broadly speaking it is at the "tail end of recovery," but that term is too subjective. So, I'll be sharing the criteria I use to determine if someone is ready to start rebuilding progressively. 

I was compelled to write this article, as I often receive applications from people eager to start my 90 Day Rebound Method, only to say not yet...

Those enquiring might think they're ready, excited by the prospect, but their strong desire to return to what they love can be clouding their judgment. This underscores how nuanced these conditions are and the ongoing mental challenges people face.

The qualifying questions applicants fill in help assess whether they're at the right stage of recovery to tolerate a progressive strength and conditioning program—even if it’s more gradual than a typical off-the-shelf plan.

Part of my job is to reign people in, because it usually takes a third party to do this. I was guilty of not being able to reign myself in for quite some time.

I need to have confidence, as do my clients, that they are ready.

And we build this confidence to exercise with long covid is through evidence.

It’s crucial to establish that you're not just physically ready, but emotionally as well. The two go hand in hand—for example, building up exercise tolerance helps reduce exercise anxiety.

So, without further ado, here are the 3 signs that you are ready to exercise again:

1. Symptoms Are Not Exacerbated by Physical Activity

You don’t need to be completely symptom-free, and what some consider "recovered" might not align with your experience.

What’s important is that physical activity doesn’t trigger post-exertional malaise (PEM) or exacerbate symptoms. You might still experience unusual tiredness at times, but it shouldn’t correlate with physical activity.

The residual symptoms I had when starting The 90 Day Rebound Method were occasional flu-like feelings and low-level facial neuralgia. Conversely, I’ve had clients who when starting simply felt de-conditioned or had mild POTS, brain fog, or headaches—but none of these symptoms were obviously worsened by exercise. However, if there is any symptom kickback, it should be mild, and short lasting.

Another indicator is recognising if the symptoms were triggered by fear rather than the exercise itself. Often this is the case, and inside the program we help you navigate fear so not to derail your goals.

2. You Are Re-Engaging in Life

Recovery is holistic and involves physical, emotional, and cognitive demands. So the question to ask yourself is: are you re-engaging in all aspects of life? Maybe not to the same degree as before, but are you heading in that direction?

Perhaps you’ve returned to work, are managing your kids without issue, doing more chores, or are attending social events like weddings or concerts. This is a good sign that your overall capacity is growing and that you’re likely able to consistently hit 2-3 strength and conditioning sessions per week.

3. You Are Confident in Your Exercise Tolerance

Confidence is essential before starting a more progressive re-conditioning program. It helps you manage the fear response because you've already gained predictability and trust in what your body can handle.

Ideally, this confidence is gained through a variety of movement modalities—walking without overthinking it, engaging in joyful movement like dancing, and following a deliberate gentle movement program like that in The Baseline Club. You might even be playing sport—I resumed playing padel tennis before resistance training. I was so happy when playing that I found it didn’t worsen my symptoms, while simultaneously helping me rebuild my tolerance and cardiovascular fitness.

Conclusion

Recovery from long COVID is a journey that demands patience and self-awareness. While the desire to return to a “normal” exercise routine is strong, listening to your body, gradually reintroducing movement, and ensuring both your physical and emotional readiness are key to avoiding relapse and making sustainable progress.

If you're unsure about where you stand, seeking guidance from a professional who understands the nuances of long COVID recovery can make all the difference in your journey back to health.

P.S. When you are ready. Here are two ways I can help you:

The Baseline Club. Affordable monthly coaching, to help you perform deliberate movement consistently and safely build back your exercise tolerance, keeping your muscles and joints healthy as you heal from long COVID or chronic illness. Learn more.

90 Day The Rebound Method. A unique full reconditioning program for those ready to train back. You'll build back better than before with rock solid foundations, recover your exercise confidence and prevent injury. Take a closer look.