Here I sit, in the guest room of our house, far away from my family to avoid exposing them to COVID-19. What was a wonderful family vacation in Costa Rica last week has turned out to be the likely cause of my current predicament.
At home test
This sucker took about 10 seconds to show a positive result this morning
On day 3 of testing positive, I am feeling much better than I did on day 1, but still not quite right. In fact, I feel well enough that if I weren’t a potential risk to infect others, I would have gotten up this morning, gone for a run, and headed to work.
I just want to get back to it!!
Since I am feeling better, I start thinking about getting back to exercise, which for me is a little bit of swimming, a little bit of biking, some resistance training, all to make sure I can prioritize running (stay tuned for more posts on my goals for running the Marine Corps Marathon on October 30, 2022). And I think to myself, well shoot, I could go outside and go for a run and stay really far away from people to avoid exposing them. Or I could pull my dumbbells into the room with me and figure something out (it’s a pretty small space taken up mostly by the bed).
So I do a little research, and the OCD athlete in me is feeling very torn. I really, really want to work out. Really bad. But there are some significant risks if I get going too soon. Here’s what I have read:
According to The American College of Sports Medicine, individuals under the age of 50, who had an asymptomatic infection or mild respiratory symptoms that resolve within seven days and would like to resume recreational exercise are considered low risk. This group can follow a gradual return to exercise without further evaluation.
Doesn’t sound too bad, for those chomping at the bit to get moving again. But, if you keep reading this same article, and then take a look at this article from The Journal of the American Medical Association, it is really recommended that you wait to return to exercise for at least 10 days after your positive COVID test.
Infographic
After 10 days, it is recommended to follow this infographic supplied by the British Journal of Sports Medicine.
My biggest fear is the least tangible thing…
if I get moving too soon, and over tax my body, I could affect the goals I have set for finishing the Marine Corps Marathon with a PR.
SO… what do I do?!? Once my isolation is up, I am thinking about getting started with some basic warm-ups, and then getting out for walks in the neighborhood. After a few days of that, start adding in more body weight work, and maybe shoot for a little run/walk situation.
What is that old adage?
I need to see the forest for the trees? Being a little more conservative in the short term will set me up better in the long run. No pun intended!
What is the take away for the many who are seeing those positive COVID-19 tests? TAKE IT EASY! Even if you are asymptomatic or have mild symptoms.
Family selfie on our last day in Costa Rica
The next 2 weeks are nothing compared to the potential months-long issues you may struggle with if you don’t allow your body the time to recover.
References:
Dermot Phelan, MD, PhD1; Jonathan H. Kim, MD, MSc2; Eugene H. Chung, MD, MSc3 A Game Plan for the Resumption of Sport and Exercise After Coronavirus Disease 2019 (COVID-19) Infectio JAMA Cardiol. 2020;5(10):1085-1086. doi:10.1001/jamacardio.2020.2136
Meredith N. Turner, M.D. Safe Return to Physical Activity After COVID-19 Dec 20, 2021
Elliott, N., Martin, R., Heron, N., Elliott, J., Grimstead, D., & Biswas, A. (2020). Infographic. Graduated return to play guidance following COVID-19 infection. British Journal of Sports Medicine, 54(19), 1174–1175.