COVID-19 looks different today than it did a few years ago. Most people now experience mild symptoms and recover at home—but even after you start feeling better, you may notice fatigue or low energy that lingers. If that sounds like you, take heart: With a little patience and movement, you can help your body return to its usual pace.
Whether you’ve had COVID-19 recently or are just getting back into a fitness routine after being under the weather, it’s a good idea to ease in slowly. These simple at-home exercises can help you regain strength and get moving again—safely.
Check in with your doctor before getting active again
Even if your symptoms were mild, talk to your health care provider before starting a new workout routine—especially if you had chest pain, shortness of breath or unusual fatigue while sick. They can help you understand what your body may be ready for and when.
Start slow and listen to your body
Jumping right back into high-intensity workouts can be tempting—but your body may need more time to bounce back than you expect. Light movement is often the best place to start. Pay attention to how you feel during and after activity. It’s normal to need extra rest for a few days or even weeks.
1. Short walks
Walking is one of the easiest and safest ways to start moving again. Try a 10- to 15-minute walk once or twice a day. If you feel up to it, gradually increase your pace or distance. If you feel lightheaded, out of breath or overly tired, slow down and take a break.
2. Move during TV breaks
If you’ve been resting a lot or catching up on shows, take advantage of breaks between episodes or during commercials. Stand up, stretch or walk around the room to keep your circulation going and gently reintroduce movement into your day.
3. Try simple leg and balance exercises
Getting your lower body moving again can help improve strength and stability:
- Toe raises: While standing at a countertop, lift your heels off the ground 15 times. Try to repeat this three times.
- Balance work: Stand on one foot while holding onto a sturdy surface. Try each side for 10–20 seconds. For more challenge, close your eyes—but stay near support.
- Knee lifts: Holding onto the counter, lift one knee at a time toward your chest. Do 15 reps on each leg, up to three times.
4. Light walk/jog intervals
If you're starting to feel more like yourself and want to try light cardio, walk-jog intervals are a safe way to ease in:
- Walk for 10 minutes to warm up.
- Jog lightly for 1 minute, then walk for 2 minutes.
- Repeat this pattern for 20–30 minutes, adjusting based on how you feel.
If you feel winded or weak, pause and try again another day.
5. Gentle yoga
Yoga can help with flexibility, mindfulness and breath control. Search for beginner or recovery-friendly yoga routines online and listen to your body during each movement. If anything feels too difficult, skip it or take a break.
Know when to ask for help
If you're still feeling run-down, weak, or unable to do basic tasks like getting groceries or going for a short walk, talk to your doctor. Physical therapy may be a helpful next step—especially if you were very active before and are having a hard time returning to your normal routine.
Need support getting back on your feet?
Banner Health is here to help you recover—at your own pace. If you’re having trouble returning to daily activities or exercise, our physical therapy team can create a plan that works for you.
Check out these other related reads:
- Pilates vs. Yoga: Which One Is Right for You?
- Want to Boost Your Immune System? Take These 6 Steps
- How to Recover From the Flu: Tips for Getting Back to Full Health
Content in this article was updated on May 28, 2025.
