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How To Return to Normal Life After Having COVID-19

October 28, 2025

3 min read

COVID-19 often becomes a difficult test, not only during the acute phase of the disease but also during the recovery period. People accustomed to a fast pace need to remember to return to previous activities gradually, gently increasing the load.

Key takeaways

COVID-19 often becomes a difficult test, not only during the acute phase of the disease but also during the recovery period.
My test was negative, what next?
What will speed up the process?

Who this is for

People exploring Coronavirus through coronavirus, covid-19 test.

Why it matters

This piece helps you get oriented quickly, then move into a collection or series if you want to keep going.

Article author

Dr. Irene

pediatrician, otolaryngologist, phoniatrician

My test was negative, what next?

COVID-19 leaves a big impact on the body, and there are often lingering effects. Therefore, once you have recovered from the disease, it is important to allow yourself to get back into shape slowly.

Using a pulse oximeter, you should periodically check your blood oxygen saturation level. Normal saturation readings are 97–98. If it falls, you should see a doctor to clarify your condition. If you do not have a pulse oximeter, you can do a simple test: count aloud on exhalation. Normally, there should be enough air to count to 30.
Cautious breathing exercises are recommended to restore lung function. With COVID-19 infection, the lungs often take the brunt of the "blow," so they are extremely vulnerable. Active breathing exercises can provoke complications, including lung tissue ruptures.
If you have to be in bed for a long time while sick with COVID-19, it is important to gradually develop the muscles, their flexibility, and circulation activity. The circulation and lymph flow in the head and neck area are especially affected. The most affordable and safe way to improve physical fitness is walking outdoors. You should discuss a set of exercises with your therapist or physical therapist when moving on to more active exercise.
The body recovers best during sleep, so after an illness, it is more important than ever to observe the regime of the day and make sure you get a good night's rest.
It is important to follow a drinking regime. Getting a sufficient amount of water improves blood circulation and lymph outflow and helps cleanse the body.
After a COVID-19 infection, you need to provide your body with the necessary nutrients without overloading your digestive system. During this period, the best choice is a balanced meal (with a predominance of fish or lean meat (if there are no allergies), vegetables, and whole-grain dishes. It is also important to limit salt, sugar, and white flour, and completely avoid preservatives and fast food.
Talk to your doctor to see if you need checkup tests after having COVID-19. These might include clinical and biochemical blood tests, a test for ferritin levels, TSH, vitamin D, and tests to check the condition of the heart. This will assess which systems and organs require special attention.

What will speed up the process?

It makes sense to take vitamin D, selenium, zinc, and B vitamins when recovering. To provide the body with vitamin C, it is best to enrich your diet with foods rich in this vitamin such as citrus fruits and vegetables.

However, do not get carried away and consume vitamins in huge doses. Too many vitamins can cause many issues like a lack of vitamins. Without prior examination, it is safe to take vitamins and minerals for no more than 3 months and in moderate doses such as zinc (5–10 mg per day), selenium (50 mcg per day), and vitamin D (15–20 mcg).

If antibacterial drugs were used for treatment, it is necessary to take probiotics and prebiotics, as the intestinal microflora not only helps to digest food, making nutrients available for assimilation but also produces some vitamins necessary for recovery.

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