How to Safely Exercise After a Viral Cold: Tips for Recovery and Health

[Voice of Hope February 28, 2024](Editor: Li Zhi) During the cold weather, the number of cold patients increases. Upper respiratory tract viral infection can cause increased heart rate and sweating, especially after activity, and the symptoms will be more obvious. As long as your blood pressure allows, you can generally take drugs that slow down your heart rate, such as beta-blockers. In addition to drug control, patients with viral colds who experience symptoms such as palpitations, sweating, fatigue, and “brain fog” after exercise can help recover through reasonable exercise.

Requires moderate exercise

Most patients dare not exercise due to physical fatigue or fear of myocarditis caused by exercise, but this is not the case. Inactivity will aggravate fatigue. Therefore, reasonable exercise is crucial after a viral cold.

Regarding exercise methods, aerobic exercise such as walking is preferred. How to choose the exercise intensity that suits you? You can go to a professional medical institution and use the anaerobic threshold results of the submaximal cardiopulmonary exercise test to make a determination. The anaerobic threshold intensity is scientific for patients with viral colds and has the effect of regulating autonomic nervous function and improving immune status.

Take a walk (pixabay)

When cardiopulmonary exercise test evaluation is not available, a simple method can be used. The appropriate exercise intensity is “resting heart rate + 20 beats/minute”, with each exercise lasting 10 to 30 minutes and 5 to 7 times a week. Of course, in order to be safer and more effective, it is recommended that qualified patients should pass a cardiopulmonary exercise test before exercising. Note that patients with viral colds should follow the principle of gradual and gradual exercise and avoid high-intensity exercises such as playing ball, swimming, and mountain climbing.

Common health tips

In addition to walking, you can also use these recovery methods after a cold:

①Pursed-lip breathing, that is, inhaling through the nose and exhaling through the mouth. When exhaling, the mouth becomes whistle-like, and the time ratio between inhalation and exhalation is 1:2.

②Abdominal breathing method, that is, sitting upright, the abdomen bulges when inhaling and sinks when exhaling.

Meditation (online photo)

Mindfulness and meditation can also effectively improve sleep, anxiety and depression caused by colds, regulate autonomic nervous system function and improve immunity.

Of course, a reasonable diet is also very important for patients. It is recommended to consume sufficient protein (eggs, milk, yogurt, poultry, fish and shrimp, etc.), with 1.2 grams of protein per kilogram of body weight. You should also eat more fresh vegetables and fruits, preferably 500 to 750 grams, and eat carbohydrates in moderation. In addition, pay attention to the balanced intake of fluids, potassium, and sodium, and supplement trace elements (selenium, calcium, zinc, etc.).

Editor in charge: Li Zhi

This article or program was edited and produced by Voice of Hope. When reprinting, please indicate Voice of Hope and include the original title and link.

2024-02-28 10:22:12

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