Monday - Friday 8:00 - 6:30
Saturday and Sunday - CLOSED

Monday - Friday 8:00 - 6:30
Saturday and Sunday - CLOSED


Recover ITC
8877 Harry Hines #100
Dallas, TX 75235

Get Relief Fast: Long-Haul COVID At-Home Recovery



A Zoom call that reaches across the globe.

These days, you can do practically anything at home. If you suffer from long-haul COVID symptoms, you can add recovery to that list.

Remember: It’s critical to meet with a trusted medical professional to design a treatment plan that works best for you. That said, there are many safe and effective ways to recover from long-haul COVID symptoms at home.

From yoga and other exercises to brain games, breathing techniques, and best diet practices, you can tackle this illness from multiple fronts and make significant progress on your journey to feeling better.

Let’s dive into some of the most impactful at-home options available to you.

Light Exercise and Stretches

We have an article dedicated to breaking down the delicate act of exercising with long-haul COVID, but for now, let’s focus on the exercises you can do on a regular basis from the comfort of your own home.

But first, an important reminder: Listen to your body, and when in doubt, don’t push it. It’s always a good idea to pace yourself—especially when you’re managing an illness like long-haul COVID.

That said, light, 10-minute walks have proven very effective as both a healthy break-time activity and a way to stay active while prioritizing recovery. Plus, as we noted in our article on brain fog, consistent walks can help alleviate some of the anxiety that often accompanies long-haul COVID.

If you’re feeling up for it, you can also try a light jog—or better yet, work your way up from repeated walks to an occasional jog. Just remember to listen to your body and stop if you start feeling unwell or short of breath.  

If you haven’t already, try yoga. No matter what your history may be with this wildly popular and effective exercise, it’s worth giving it a try for a few key reasons: Yoga boosts mindfulness, which means it can be a boon for patients experiencing brain fog. Plus, yoga can improve your energy level and your respiration—two areas that certainly need additional attention for those with long-haul COVID. Lastly, studies have shown that yoga can relieve joint pain and stiffness, both of which often plague long-haul COVID patients.

Leg and toe lifts have also proven effective for many patients, as have single-leg stances and seated knee extensions. Quick and easy tutorials for each of these exercises can be found on sites like YouTube, but be sure to run them by your health care provider before trying any new exercises.

Nutrition for Long-Haul COVID

Many patients tell us that their bout with COVID-19—or their ongoing struggle with long-haul COVID—has deprived them of many of the joys that eating usually provides. When that’s the case, it can be difficult to maintain a healthy, balanced diet.

In terms of nutrition, a healthy, balanced diet means a diet rooted in these four food groups:

  • Carbs: Examples include pasta, potatoes, and bread
  • Protein: Examples include fish, chicken, and beans
  • Dairy: Milk and yogurt, for instance
  • Fruits and vegetables: Include leafy vegetables and seasonal produce

Regularly eating high-protein meals such as grilled chicken or salmon will help stimulate muscle repair. Likewise, it’s important to try to eat as many colors of produce as possible. Consider adding spinach leaves or tomato slices to your eggs, and develop a habit of eating fruits like strawberries, bananas, and blueberries on a regular basis.

Combining multiple fruits and vegetables in smoothies (for instance, a homemade strawberry banana smoothie with spinach) can help you pack your meals with the vital nutrients needed to boost your mood, health, and overall well-being.

Brain Games and Breathing Techniques

Medicine, exercise, and the right diet are three of the key pillars to your recovery. But you have other treatment options, too—including some helpful breathing techniques that are easy to do at home.

If you’re looking for new ways to improve your respiration or to simply relax, we recommend trying pursed-lip breathing: Inhale slowly through your nose, then form an “O” shape with your lips and blow out forcefully through your mouth. To master the technique, try imagining yourself smelling a rose, then blowing out the candles on a birthday cake. For maximum effectiveness, repeat five times.

Diaphragmatic breathing, also called belly breathing, is another helpful exercise. Here’s how it works:

  1. Place your hands on your stomach.
  2. Breathe in through your nose for a count of four, then pause for a count of two.
  3. After pausing for two seconds, breathe slowly out through your mouth for six seconds.
  4. Repeat five to 10 times.

During this exercise, you should feel your stomach pushing against your hand as you inhale. As a bonus, this exercise can help improve your posture.

How We Treat Long-Haul COVID

As of today, there is no definitive cure for long-haul COVID, and there’s no one treatment for the disease. However, it is possible to treat the symptoms and their ultimate cause: inflammation.

At Recover ITC, our health care providers take a 360-degree view of your health with a comprehensive diagnostic workup and full-body evaluation. We then work with you to develop a custom treatment plan based on your unique symptoms and needs.

If you think you may be suffering from long-haul COVID, schedule an appointment with Recover ITC today. We’re ready to help you finally find relief from your inflammation symptoms and get you back to living like you’re used to.

Each patient’s treatment plan differs, but the goal remains the same: to leave with a better understanding of your health.

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