How do I get back to open water swimming with long Covid?

GP and triathlete Dr Hussain Al-Zubaidi has advice for balancing rest and movement when living with long Covid

“Unfortunately, I’ve got long COVID with constant headaches and low energy. I used to swim in the sea every day. I’ve tried since I’ve been ill, but as much as I love to swim, my headaches really increase afterwards and take a couple of days to settle. And that’s without even putting my head under. I know I need to keep resting, but I so want to be back swimming.”
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You’re not alone, long COVID often causes post-exertional symptoms like headaches and extreme fatigue, even after light activity. Recovery requires a careful balance of rest and gentle movement guided by your body’s response to gentle movement.

Physical activity can help restore energy by improving cell function and strengthening the heart, lungs, and muscles. Focus on consistency over intensity: a super short, gentle swim once a week is better than pushing too much or taking long breaks. This allows your body time to adapt but avoids putting too much stress on to early.

Make sure to eat and hydrate before and after your swim to support energy levels and recovery. And most importantly, listen to your body. If symptoms worsen after swimming, scale back even further and although it may become micro swims, this is still progress and allows you to hopefully one day get back to swimming for longer periods. Some patient groups highlight that movement can deteriorate their symptoms regardless of amount or intensity.

Dr Hussain Al-Zubaidi is a GP with an extended role in lifestyle medicine. He leads the Royal College of GP’s lifestyle and physical activity team; heads the UK’s first NHS-based fitness club; is a TV doctor on This Morning and GMB and sits on the advisory board for Swim England. When not working, Hussain is a keen triathlete. Read Dr Hussain’s advice in each issue of Outdoor Swimmer.