Still experiencing fatigue, dizziness, shortness of breath, heart palpitations, headaches?

‘Exercising After COVID-19’ is a 3 Phase Practical guide – designed to help you return to exercise after having COVID-19.

You will be able to confidently reintroduce your body to exercise while aiming to prevent Long COVID, from returning too soon, going too hard OR being too scared of doing anything at all.

What we know & what we need to know about Exercising After COVID-19:

Did you know?

Returning to exercise too soon or too vigorously after having COVID-19 can result in "Long COVID"?

OR long term HEALTH issues?

Did you know?

Gradually and confidently returning to exercise is good for your immunity, DOES help with recovery, BUT there are people NOT returning to exercise out of fear?

Return to Exercise After COVID-19 with our evidence based
3 Phase Fitness Program & E-Book: because 'regular Physical Activity improves immunity'

Exercising After COVID-19 Program 



  • 3 Phase Return to Exercise Program & Educational E-Book emailed directly
  • Entry Into a Supportive Private Facebook group with Kirstyn Campbell
  • Checklist to Help Assess your Readiness to Return to Exercise
  • Top 10 Tips to keep the Mind Healthy
  • 2 'Return to Cardio' 4 Week printable programmes: Return to Walking and Return to Jogging options
  • 20 workout videos that vary in length, type and intensity giving a comprehensive exercise plan
    Including: Yoga, Sub30 Core Restore, Slow Shadow Boxing, Sub30 Cardio Restore, Low level Strength

Returning to Exercise after having COVID-19 is an important stage of your health and recovery, though it has to be done smartly.

We have the latest medical findings on COVID-19, advice and support from New Zealand Allied Health Professionals, to ensure your health and wellbeing.

Don’t just try to jump back to how you exercised before. This program will guide you through your body's need for more rest during exercise and more rest time/days in between sessions.

Those with underlying health issues are advised to seek medical advice: Clinic Exercise Physician, Physiotherapist or GP.

THIS is why I have designed this Fitness Program and E-Book for you -
Available to Download Now!

I just did the Core Restore workout this morning for some 'me time' while I have my youngest 2 at home with Covid. This was a great way to ease back into exercise after having Covid myself. I can definitely tell I've been sick, when knee get ups make me breathe hard. So grateful to have these tailored workouts and Kirstyn's help as I continue to recover.

Sarah Joseph


I'm loving the workouts and guided education tips within the exercising after Covid program. I just did the low strength workout from phase 2 and am feeling good. Kirstyn is making it easier to return to my usual fitness level despite the painful slowness caused by fatigue.

Nicole Watt


I've been doing beach walks following the walking program this week, which has been good. Definitely glad I didn't go too hard like I usually would have. Thanks for pulling me into line, I'm feeling great now and will be back at bootcamp Monday, but will keep listening to my body.

Denise Barber


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When can I start this exercise program?

Once you've been symptom free for 7 days. OR if you have long ongoing symptoms and have been medically cleared to exercise under guidance.

Is this program right for me?

YES, if you have had COVID-19, you have had mild-moderate symptoms, you used to exercise and are looking to safely return to your previous fitness and strength levels. If you are unsure if this program is for you, contact Kirstyn directly and she will personally figure this out with your unique situation.

Who is this program NOT for?

If you have serious underlying health issues (heart, lunges, hospitalised with COVID), you will need to be cleared and monitored more closely by a Clinical Exercise Physiologist or Physiotherapist for extra support, or your GP for medical guidance. If you weren't exercising prior to having COVID-19, as this program is a return to exercise. If you are unsure if this program is for you, contact Kirstyn directly and she will personally figure this out with your unique situation.

When is the best time to exercise after having COVID?

Start exercising when you feel rested. Then rest afterwards. It is good to spread out exercise doing a little at either end of the day to reduce the likelihood of fatigue. Exercise when it works in with your day, aiming not to cause stress or fatigue as work, house chores can be taxing on the body also.

Do I need to see my doctor before starting this program?

You don’t have to see a GP before returning to exercise after having COVID unless: you’ve been in hospital with COVID, if new symptoms come that you’re concerned about, if you think your heart may not be coping, if you have any concerns. Health and medical professionals well equipped with helping people exercise after illness are Clinical Exercise Physicians and Physiotherapists.

How do I access the workouts?

All of the workout videos are online. You will have access to the video links within the private Facebook group, and the E-book which is sent via email. Each link will take you to the video held in Vimeo where you can follow along.

What if symptoms come back or new symptoms start after exercise?

If (at any time) your symptoms return or new symptoms start, you are to stop exercising and rest. It is nothing to worry/ be scared about, rather to be aware of your body adapting and needing more rest. You can re commence exercising again once you are symptom free and feeling rested, or you’ve been medically cleared by a Clinical Exercise Physiologist, Physiotherapist or GP to return to exercise. You can contact Kirstyn anytime while using the program via the Facebook group or email for advice.

Why can't I just go back to doing my usual exercise after having COVID?

Even if you were symptom free or had a mild case and feel fine now - It is when you return to exercise too soon, going too hard, lifting too heavy that symptoms return or begin. This can cause Long Covid, can develop ongoing health issues, can develop Post-exertional Malaise (PME) -  the worsening of symptoms following even minor physical or mental exertion. PEM can be mitigated  activity with management (pacing yourself).