It is no secret that the COVID-19 pandemic has affected all of our daily routines. Some effects, such as the transition to working from home, have been beneficial as it has allowed people to spend more time with family. However, other routine changes like going to the gym have made some people less active, causing weight gain.

Exercise is a healthy habit for good cardiovascular (heart) health, weight maintenance, and prevention of chronic illnesses. The Mayo Clinic answers common questions on exercising during the COVID-19 pandemic as well as whether it’s safe to exercise after infection.* 

Should I work out during the COVID-19 pandemic?

It is important for both your physical and mental health to exercise. In general, regular exercise helps to:

• Maintain body weight
• Reduce the risk of chronic health conditions, such as diabetes and heart disease
• Boosts immune function
• Improve mood and feelings of energy
• Reduce anxiety
• Promote good sleep

From these benefits, researchers find you are likely to reduce your risk of experiencing severe COVID-19 symptoms if you were to become infected. 

Should I wear a mask if working out in a gym?

During exercise, the amount of air that moves in and out of your lungs increases. This will increase the risk of infection from the COVID-19 virus as the number of particles from coughs and sneezes increases during exercise too. 

If you have not been fully vaccinated, wearing a light cloth or surgical mask and maintaining social distance in an indoor gym are recommended. If you do not feel comfortable wearing a mask while working out, consider at-home workouts as a safer option. 

As vaccination rates change, be sure to stay up-to-date and adhere to the Centers for Disease Control and Prevention (CDC) guidelines on masks and social distancing. Following their guidance will be the safest thing to do for you and your loved ones. 

How soon can I start exercising after having COVID-19?

People with mild to moderate COVID-19 symptoms and did not require hospitalization may resume physical activity about one week after symptoms reside. Make sure to start off slow, avoid high-intensity and prolonged exercise, and gradually increase in exercise over time. 

For those who experienced severe COVID-19 and/or those experiencing lingering COVID-19 symptoms (long COVID), seek guidance from your doctor and/or medical team before starting exercise again. 

*Mayo Clinic’s Advice on Exercising After COVID-19. (2021, July 13). The Atlanta Journal-Constitution. https://www.ajc.com/pulse/mayo-clinics-advice-on-exercising-after-covid-19/ZLBDZETWJNHNHGADSTGJPEKSLA/

Much about the novel coronavirus, i.e., COVID-19, is still not fully understood. As research progresses and our knowledge of the virus increases, information can change rapidly. We strive to update all of our articles as quickly as possible, but there may occasionally be some lag between scientific developments and our revisions.