Engaging in light exercise, like stationary biking or a brisk walk outdoors, can aid recovery after an illness. Olga Aleksandrova, a deputy head of therapy and a highly qualified clinician at the Atlas clinical chain, shared this perspective with socialbites.ca. She emphasizes that gentle movement supports healing and helps the body regain stamina after a period of illness.
She notes that the recovery window following an acute respiratory viral infection typically spans seven to fourteen days, though the exact timeline hinges on how severe the infection was and how the individual responds to treatment. A steady pace during this phase matters as much as the activity itself.
For those who still feel well enough to exercise after a respiratory infection, Aleksandrova advises starting softly. The recommended approach is to work at about half of the usual training load and to favor gentle stretching and exercises that rely on body weight rather than heavy resistance. This gradual reintroduction helps prevent relapse or overexertion while the body rebuilds strength.
In addition, light aerobic work on an exercise bike or an elliptical trainer can be advantageous. Such activities promote blood flow, support lung rehabilitation, and improve overall cardiovascular fitness without placing excessive strain on recovering muscles and joints.
The clinician adds that the appropriate training heart rate zone varies with age and fitness level, and it is wise to determine this with a healthcare professional during a functional assessment. Personalizing intensity ensures safety and optimizes recovery outcomes for individuals across different stages of convalescence.
If the rehabilitation period is not yet complete and fatigue persists, Aleksandrova recommends postponing gym sessions in favor of outdoor walks. Fresh air and moderate movement can bolster mood and energy while reducing the risk of overdoing it.
After an illness, the body needs time and energy to bounce back, and fatigue can predispose a person to complications. A weakened state may contribute to the development of secondary infections such as sinusitis or a prolonged cough, and in some cases it can pave the way for more serious issues like pneumonia. The emphasis remains on listening to the body and progressing gradually under professional guidance.
In initial recovery periods, it can be tempting to push ahead, but strategic pacing is essential. A balanced routine that blends rest with progressively challenging activities helps restore physical function while protecting against relapse. Small, consistent gains accumulate into meaningful improvement over days and weeks, empowering individuals to resume everyday activities with confidence.
Experts stress that consistent hydration, adequate sleep, and a nutrient-rich diet support the recovery process. When symptoms wane and energy returns, a carefully planned, step-by-step increase in activity can help maintain momentum, reduce the likelihood of setbacks, and foster long-term resilience against future illnesses.