Ah, the mountains—crisp air, breathtaking views, and snowy landscapes that could grace the front of a postcard. For many, a winter getaway in the mountains is a dream come true. But for those living with a mild Long COVID, the idea of tackling a high-altitude, cold-weather retreat might feel daunting. The thin air, freezing temperatures, and physical demands can make even the simplest activities feel like scaling Everest.
So, is it possible to enjoy the snowy peaks while living with Long COVID? Absolutely! With some planning, realistic expectations, and a commitment to listening to your body, you can soak in the magic of the mountains without overexerting yourself.
High Altitude and Long COVID: Challenges to Consider
The mountains are beautiful but present unique challenges if you’re managing Long COVID symptoms like fatigue, shortness of breath, or autonomic dysfunction.
At higher altitudes, the air contains less oxygen. This can exacerbate symptoms such as dizziness, breathlessness, and brain fog, especially if your energy levels are already low. Add in the cold, which forces your body to work harder to stay warm, and you’ve got a recipe for faster energy depletion. For those with conditions like POTS (Postural Orthostatic Tachycardia Syndrome), the combination of altitude and cold can make your heart work overtime. So you need to approach the mountains with a little extra care.
Adventures Tailored to Long COVID
If your energy levels allow for some gentle activity, there are plenty of ways to enjoy the mountains without pushing your limits.
- Short Walks in the Snow: A slow stroll through snowy woods or around a flat path can be magical. Bring a lightweight walking pole for balance and go at your own pace.
- Sleigh Rides: Hop onto a cosy sleigh and let the horses do the work while you soak in the winter scenery.
- Cable Car Rides: Many mountain resorts have gondolas or cable cars that whisk you to stunning viewpoints with zero effort.
- Relaxing Cabin Days: There’s no shame in skipping outdoor activities entirely. Curl up with a hot drink by the fire, enjoy the view, and embrace the slower pace.
Practical Tips for Long COVID in the Snow
To make the most of your mountain retreat, keep these practical tips in mind:
- Plan Rest Days: Even light activities can drain your energy more quickly at altitude. Schedule in downtime and don’t hesitate to skip plans if you’re feeling off.
- Stay Warm: Invest in thermal layers, insulated jackets, and waterproof boots. Hand warmers and a cosy blanket can be great for breaks outdoors.
- Hydrate: High altitude and cold weather can dehydrate you faster, so keep sipping water or warm herbal teas throughout the day.
- Monitor Your Body: If you use a smartwatch or pulse oximeter, keep an eye on your heart rate and oxygen levels. Listen to your body and rest if anything feels off.
- Pace Yourself: Break activities into small chunks and don’t feel pressured to keep up with others. Your health comes first.
What to Avoid
Some activities might be too much for your current energy budget. It’s okay to say no to:
- High-Intensity Sports: Skiing, snowboarding, and ice climbing require significant energy and coordination. Save these for when you’re feeling stronger.
- Altitude Overload: If you’re prone to breathlessness, aim to stay below 2,500 metres (8,200 feet) to minimise symptoms.
- Long, Strenuous Walks: Even on flat terrain, overdoing it can trigger post-exertional malaise (PEM). Stick to short, manageable outings.
Finding Joy in Winter’s Beauty
Despite the physical challenges, snowy mountains can offer incredible benefits for mental health. The serene landscapes, crisp air, and peaceful stillness can help lift your mood and ease stress. Even if you’re not hitting the slopes, simply being surrounded by nature can feel restorative.
Final Thoughts: Enjoy Winter at Your Own Pace
Long COVID may change how you approach mountain holidays, but it doesn’t mean you have to miss out. Whether you’re enjoying a gentle walk, riding a cable car to a breathtaking viewpoint, or simply unwinding by a roaring fire, there are plenty of ways to embrace the magic of the season.
Remember, the best adventure is one that leaves you feeling enriched—not depleted. Wrap up warm, take it slow, and let the mountains show you their magic—gently.
Long Covid Journey 