Covid Guide:
When can children and teens return to activity and sports after COVID-19?
If your child has already gone back to physical activity on their own, and has no symptoms, that's fine. They can continue as usual.
Children and teens have had mild COVID if they had:
less than 4 days of a feverless than 1 week of muscle aches, chills and significant tiredness (lethargy)
When should they return to activity and sport?
when they've completed isolationwhen their symptoms are gonewhen they can do normal daily activities - like showering, getting dressed, walking around the house
How quickly should they return to active play and sport?
if your child is under 12 years, they can do any activities and sport they feel like doing - be guided by themif your child is older than 12 years, consider a gradual return to physical activity and sportSee below - gradual return to physical activity and sport
For children and teens who've had moderate COVID
If your child has already gone back to physical activity on their own, and has no symptoms, that's fine. They can continue as usual.
Children and teens have had moderate COVID if they had:
4 days or more of a fever1 week or more of muscle aches, chills and significant tiredness (lethargy) a hospital stay because of COVID-19
When should they return to activity and sport?
when they've completed isolationwhen it's 10 days after their last symptomswhen they can do normal daily activities - like showering, getting dressed, walking around the housewhen they've checked in with their family doctor
How quickly should they return to active play and sport?
consider a gradual return to physical activity and sport
See below - gradual return to physical activity and sport
For children and teens who've had severe COVID
Children and teens have had severe COVID if they:
needed intensive care treatment orwere diagnosed with multisystem inflammatory syndrome in children (MIS-C)
Read about multisystem inflammatory syndrome in children (MIS-C)
When should they return to activity and sport?
The paediatricians or specialists caring for your child in hospital should give clear instructions about when your child can return to physical activity and sport. Your child may need a specialist outpatient appointment to check they are well enough to return to activity and sport.
Gradual return to physical activity and sport
The following is a guide for children and teens who:
have had a mild illness and are over 12 have had moderate illness
A return to activity will be different for different children. It's best it happens over at least a 7 day period. It may take longer for some children. Talk to your coach, physio or family doctor for more guidance.
Stage 1 (2 days minimum)
15 minutes or less - light activity (walking, jogging, stationary bike) - intensity no greater than 70% of maximum heart rate. NO resistance training.
Stage 2 (1 day minimum)
30 minutes or less - add simple movement activities (such as running drills) - intensity no greater than 80% of maximum heart rate.
Stage 3 (1 day minimum)
45 minutes or less - progress to more complex training - intensity no greater than 80% maximum heart rate. May add light resistance training.
Stage 4 (2 days minimum)
60 minutes - normal training activity - intensity no greater than 80% maximum heart rate.
Stage 5
Return to full activity/participation (contests/competitions).
When should children and teens pause a return to activity and sport?
If your child gets any of the following during exercise, stop the exercise immediately and seek medical help:
- chest pain
- shortness of breath
- feeling an unusually fast heart beat
- fainting during exercise
If your child is struggling with a return to activity and sport, it's important to seek specific advice about the best way for your child to do this. This might be through your doctor, a physio or the coach.
AcknowledgementsAdapted for New Zealand from the American Academy of Pediatrics: COVID-19 interim guidance: Return to sports and physical activity. [Version updated 24/03/2022]