The following is my summary of the guidelines on how to approach a return to exercise after COVID-19 infection. This information should not replace appropriate medical advice.
I will begin with my key, take-away, messages from having read through the material and will then present some material in further detail.
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Key Messages:

• Be kind to yourself in the early stages following COVID-19 diagnosis. Even if you have very minor to no symptoms, the recommendations are to prioritise rest and recovery and not to exercise during this period. Focus on nutrition, hydration and rest.
  
  
• In some circumstances it is strongly encouraged to seek medical advice prior to returning to exercise. The most notable of these are: any cardiac (heart) symptoms, moderate-severe symptoms in initial infection phase and onset of particular symptoms during activity.
  
  
• Monitor your mental health. Both the initial illness period and the recovery process can be difficult to deal with at times and if you notice yourself struggling then seek out assistance.
  
  

In the vast majority of circumstances the full return to activity should be managed slowly and may well take weeks to months to properly recover. This will require patience.

Strength training, also known as weight or resistance training, isn’t just for body builders! In fact, everyone can benefit from strength training as it helps prevent the natural loss of lean muscle mass that comes with ageing, and it is suitable for all ages and fitness levels!

The Australian Physical Activity and Fitness Guidelines list strength training as an essential part of maintaining good physical & mental health and wellbeing, with a recommended 2 sessions per week. This doesn’t always need to involve lifting weights in the gym, although helpful, it can consist of bodyweight or resistance exercises that can just as easily be completed at home. 

Injuries are an inevitable part of sport. However, a lot of the time, things can be put in place to reduce the chances of it happening. The big factor is making sure your body can deal with the demands of your sport. Give these exercises a go and you’ll give yourself a great shot at getting through this season injury free.

• Jefferson Curl/Forward Roll Down – Really simple but fantastic for strengthening your low back. Starting without any weight, slowly curl your back and think about bringing your chest towards your belt line. Once comfortable can add a light weight, or perform off a block to reach further.

​Looking to get back into sport or the gym but worried about getting injured? Here are 3 tips on returning to activity injury free after lockdown:

​This process can be mentally frustrating, especially as most of us are all raring to go! However the short-term frustration is worth the long-term gains of appropriately building your body’s capacity back up, and not letting nagging injuries surface.