We all know that exercise is good for us and for many of us it’s a huge part of our lives, helping to keep us both physically and mentally well. When sickness strikes and we’ve been too unwell to exercise, it can be difficult to know when and how to return to it. How soon is too soon, and how much is too much? With so many being affected by coronavirus, this is going to be a common conundrum. Former general practitioner and running coach Dr. Juliet McGrattan shares her expert tips on getting back to fitness after illness.Here are a few basic questions to ask yourself and some simple steps to follow:How severe was your illness?Coronavirus seems to be affecting people very differently, from those who have had a few days with a mild fever to those who have been bed bound for over a week with shivers, aches and relentless coughing. Clearly the time needed to recover from these two situations is very different. We all bounce back from illness at different rates too depending on our age, general health and genetics. Don’t put on a brave face, be honest with yourself about how unwell you have been. The longer you have been unwell and the more serious your experience of coronavirus, then the longer it is going to take you to recover and get back to exercise. It’s important to set the right expectations for yourself.Are you really better?When you’ve been stuck in bed, the temptation to throw yourself straight back into exercise can be very strong. You might be worrying about losing your hard-earned fitness or simply long for the fresh air and the fun of your sport. However, it’s important to wait until you are really better. If you still have the high temperature characteristic of coronavirus or you’re still coughing when you’re just walking around the house, then you’re going to need to wait a bit longer. If you can’t trot comfortably up the stairs or shower without having to lie down afterwards, then you aren’t ready. Normally after a flu-like illness, being able to get easily through a normal day at work would be a good guide, but we have a new normal so you will have to use your judgment. You should have had at least 48 hours without a fever and your breathing should be back to normal. Running up the stairs shouldn’t make you cough. If you have been very unwell, it may be several weeks before you feel ready, just be patient with yourself. Is it dangerous to exercise too soon?Even though your intentions are good, it’s best to wait until you are fully better before you restart vigorous exercise. Pushing yourself too hard too soon can be counterproductive. Intense or prolonged exercise sessions can temporarily reduce your immune response so you could, in theory, end up being ill for longer. When you are ill, your pulse rate is generally a little higher than normal, particularly if you have a high temperature or are a little dehydrated. If you then push yourself with vigorous exercise, your heart rate will have to rise even higher. This can make you feel light-headed, reduce your performance and potentially put you at an increased risk of developing harmful heart rhythms.If you are unsure whether you are well enough to exercise, it’s wise to just wait a few extra days.Steps back to exerciseYou might feel as if you are starting from scratch but your fitness will return quickly once you feel better. Follow these steps to help you get back to activity safely:✔️ Make sure you are fully betterSee the advice above to ensure you're well enough to get started.✔️ Take it slowlyUse your common sense. Begin with just a short walk. See how you feel and build up gradually from there.✔️ Listen to your bodyIf you begin to feel unwell again or you felt completely wiped out by the activity you did, then just move back a step and try again with something easier when you feel able.✔️ Rest and recoverYour body has been busy healing itself from illness and when you then add exercise to the mix it’s a good idea to allow a little extra sleep and rest for your body to restore and repair itself. ✔️ Stay positivePace yourself and take things gradually. It might feel like you’re taking baby steps at first but you will be surprised at how quickly you will regain your fitness. Remember that being active will help to keep your immune system in good shape to fight off future infections.