After testing positive (Day 0-10)

Goal: Rest & recover

It’s important that you rest for at least 10 days after you first begin to show symptoms (7 days if you’re asymptomatic). In these first 10 days, rest is going to be your best ally in your recovery. This isn’t the time to ‘sweat it out.’ Your body needs rest in order for your immune system to effectively combat the virus. If you’re feeling guilty for resting, or not exercising, it’s important to remind yourself that whilst exercise is a form of self love, so is rest. Be gentle with yourself, and know that it is okay to take a break from your regular routine whilst your body fights off the spicy cough.

Phase 1:

Goal: Prepare to return to exercise

This phase is all about preparing your body to return to exercise gently and safely. Whether you’ve spent the past 10 days watching Netflix, reading, or sleeping, your body needs time to adequately prepare for exercise in order to prevent injuries or long term complications from COVID-19.

Exercise suggestions: Rest, breathing exercises, stretching, balance, gentle, slow walking.

Suggested RPE: 0-1 (no exertion at all, extremely light).

KIC recommendations: This is a great time for gentle yoga flows. Try ‘Hip Opening Yin Flow’ with Jaimie, and ‘Keep it Mellow’ with Cecily.

Phase 2:

Goal: Introduce low-intensity activity

When you’re feeling up to it, you can start to add some low-intensity, low-impact activity. Start with 10-15 minutes, and gradually increase by adding 10 minutes each day.

Exercise suggestions: walking, gentle yoga flows, light household and gardening tasks.

Suggested RPE: 0-2.

KIC recommends: Yoga. Try ‘Sun Salutation’ with Jaimie, or ‘Hip Awakening’ with Cecily.

Progress when: You’ve completed 7 days at phase 2, and you can walk 30 minutes at a pace where you can still easily hold a conversation (RPE 3). 

Phase 3:

Goal: Moderate intensity aerobic and strength

It is recommended that you begin with intervals; for example, start with 2 intervals of 5 minutes separated by a block of recovery and add one 5 minute interval per day as tolerated.

Exercise suggestions: Pilates, bodyweight (or very light weights) strength training.

Suggested RPE: 3-6. Light to somewhat hard; you can hear your breathing but not gasping for air.

KIC recommends: Pilates. Try ‘Full Body Focus Flow’ with Mari or ‘Total Body Amp Up’ with Christina. You could also try a KIC START strength masterclass like ‘Basic Beginner Strength’ with Britt if you feel up to it.

Progress when: You’ve completed 7 days at phase 3, and you can complete a 30 minute session and feel recovered within 1 hour.

Phase 4:

Goal: Moderate intensity aerobic and strength with coordination and functional skills

This is where you can start increasing the number of days per week you are exercising, so long as you’re still recovering well and feel up to it. Remember, the key is listening to your body, and only moving your body in a way that feels comfortable.

Exercise suggestions: Light interval jogging, introduce light HIIT training, increase weights & challenge in strength training.

Suggested RPE: Continue at 3-6 as per phase 3.

KIC recommends: KICRUN 0-5km program week 1 (even if you’ve previously completed KICRUN, start light), ‘Beginner Entire Body Burn‘ HIIT with Brooke, ‘Full Body HIIT Boxing’ with Ellice.

Progress when: You’ve completed 7 days at phase 4, and when your fatigue levels are normal. 

Phase 5:

Goal: Baseline Exercise

We hope that by phase 5 you’re feeling a lot more like your usual self, and are back KIC-ing it like normal!

Exercise suggestions: Return to regular exercise routine.

Suggested RPE: 7> as tolerated, hard to very hard. 

KIC recommends: Whatever KIC workouts you loved before getting COVID, just remember to listen to your body and modify or rest wherever needed.