5 Exercises to Reduce Post-COVID Brain Fog

Exercise can be a great way to improve strength and endurance after COVID-19, and it can also help reduce or eliminate post-COVID brain fog.

Samira Bouaou/The Epoch Times

Almost all illnesses can have a downstream effect on cognition. Though it doesn’t have muscles and doesn’t move, the brain accounts for 20 percent of your body’s energy consumption, so when your body gets weak, your brain can suffer.

COVID-19 has been associated with cognitive deficits known as “brain fog.” Symptoms can include slower information processing, forgetfulness, an inability to find the right words, memory issues, and mental confusion.

A 2022 study published in the journal Cell found that even a mild SARS-CoV-2 respiratory infection can result in persistent inflammatory changes in the brain and the dysregulation of neural cells important to healthy cognitive function.

While more severe neurological complications may be difficult to reverse therapeutically, the fatigue associated with sickness or injury can often improve with exercise.

Exercises for Post-COVID Brain Fog

The following exercises can improve your strength and endurance following a severe bout of COVID-19 and may help reduce or eliminate post-COVID brain fog.

It’s essential to approach these exercises carefully to avoid the potential risk of overexertion following a COVID-19 episode that has resulted in long-COVID syndrome coupled with post-exertional fatigue.

If you find it difficult to recover after exercise or any degree of activity leaves you feeling exhausted, please consult your physician for advice on how to proceed.

1. Walking Jacks

Walking jacks are a simple modification to traditional jumping jacks with similar benefits but without jumping.

They allow better postural control, are easier on your joints, and are more suitable after an illness than higher-intensity jumping jacks.

Samira Bouaou/The Epoch Times

• Step 1: Stand with your feet shoulder-width apart and your arms down at your sides.
• Step 2: Step to the right with your right foot while lifting your arms over your head.
• Step 3: Bring your right foot back to the starting position while lowering your arms back down.
• Step 4: Repeat the same pattern with your left foot.

Performing this exercise on both sides is considered one repetition.

Try to perform three sets of 30 repetitions or do this exercise for two to three minutes.

2. Touch Floor/Touch Sky

This is an excellent cardiovascular exercise that is straightforward and easy to control.

Samira Bouaou/The Epoch Times

• Step 1: Stand tall, keeping your back straight. Place your feet together and find your center of gravity.
• Step 2: Hold your arms straight down by your sides, then slowly lift your arms above your head. To stand as upright as possible, push your hips forward, pull your shoulders back, and avoid rounding your back.
• Step 3: Hold this pose for three seconds.
• Step 4: Slowly lower your arms while bending your hips and reach to touch the floor or as far as possible. Avoid rounding your back and keep your head down. Bend your knees slightly to take pressure off your back and hamstrings.
• Step 5: Try to perform three sets of at least 15 repetitions each, if possible.

3. Leg Lifts

Leg lifts are one of the rare exercises that provide both muscular strengthening and cardiovascular conditioning. They target the muscles that make up your core. A strong core can help you stand straighter and provide greater stability.

The leg lift is like a high-stepping march, which may seem easy at first but can become quite challenging with repetition.

Samira Bouaou/The Epoch Times

• Step 1: Stand with your feet side-by-side and your arms by your sides. If your balance is unsteady, stand near a wall, chair, or countertop for support.
• Step 2: With your back straight and your gaze straightforward, bend your right knee 90 degrees and lift your leg until your knee reaches the level of your stomach. You can raise your opposite arm for balance.
• Step 3: The leg lift is a slow march, so once you raise your leg to the correct height, you can lower it back down and lift your other leg. I recommend taking at least one second to move through the leg lifts. Tighten your stomach and core muscles while you march. You can squeeze your glutes for maximum benefit; remember to breathe.

Each leg lift is counted as one repetition. Try to do three sets in total. Each set should be either 50 leg lifts or three to five minutes of continuous exercise.

4. Wide-Based Squats

Unlike the standard squat, wide-based squats add an extra layer of difficulty and can provide excellent cardiovascular conditioning and muscular strengthening.

Wide-based squats can be challenging at first but will become easier with consistent practice.

Like many other squat exercises, the wide-based squat can be performed while watching TV.

Samira Bouaou/The Epoch Times

• Step 1: Clasp your hands together and straighten your back, standing with your legs at least shoulder-width apart.
• Step 2: Slowly move into a squatting position with your legs at a 90-degree angle (if you can). Be sure not to crouch beyond 90 degrees to protect your joints. Hold your core and stomach muscles tight.
• Step 3: Hold your squat for at least one second. The goal is to carefully move into and hold your position to strengthen your muscles and activate your core.
• Step 4: Slowly stand back up and rest for about one second.

This should be a slow, controlled movement with no bouncing to protect your joints and ensure maximum benefit.

I recommend doing about 12 squats per set and three sets, if possible. Feel free to adjust according to your ability.

If you’re up for it, you may want to add weight. Any weight can work, whether using dumbbells, bottled water, or even large soup cans.

5. Step-Ups

Step-ups help strengthen the quadriceps and gluteal muscles. They also provide a fantastic cardiovascular challenge.

Though you may find these challenging initially, I encourage you to stick with them, as they'll become easier with practice.

Samira Bouaou/The Epoch Times

• Step 1: Stand in front of stairs, a step stool, a bench, or any other stable step.
• Step 2: Place your right leg on the step and push yourself up as though you’re going to climb another step. The foot on the box never moves and always stays down.
• Step 3: Immediately bring your left foot up next to your right. Step down with your left foot first and then your right foot. Keep your back straight and your core tense.

Stepping all the way up and then back down counts as one repetition.

Complete three sets of 10 repetitions per leg, if possible. Adjust the number of sets and repetitions as needed.

*If you have health or mobility issues that may present problems, consult your physician before commencing exercise activity.