Long COVID: pace, don't push

This guide is different from the rest of the site. If activity makes you crash a day or two later, the advice is to do less, not more.

Know about post-exertional malaise#

Some people with long COVID get much worse 12–72 hours after physical or mental effort. If that's you, 'build up gradually' plans can backfire. Talk to your doctor before any exercise program.

Pacing#

Find a level of activity that doesn't cause a crash, and stay below it.
Break activity into small chunks with rests in between.
Track symptoms alongside minutes; the walk journal can help.
Only increase when you've been stable for a while, and in very small steps.

Our timer, used gently#

Use the 2-minute option, or skip the streakConsecutive days you've walked. Ours lives on your own device, and syncs if you sign in. entirely. Rest days are part of the plan, especially here.

Get medical advice if#

You have chest pain, a racing heart when you stand, breathlessness at rest, or symptoms that are getting worse.

Handy tools: Heart-rate zones · Realistic weight-loss timeline · Questions for your doctor

Walking for stress and mood → Questions for your doctor →

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.

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