No one has had more experience with illness and a strong motivation to exercise than me. I am a pro at how to workout when ill, and thereby enhance recovery. I have been jogging for 40 years, added ballet, hiking, biking, aerobics, yoga, pilates, and strength training after age 35 (am now age 55). Normally, I am very active. I also have spent nearly five years in bed since age 32 with lung (chest) infections. Five serious illnesses took me over a year to recover from each of them.
Drink about 5-8 bottles ( not glasses!) of water each day. Flush out toxins and increase movement of mucus and fluids in your body with increased water. Try the Dr. Neil Sinus Rinse. This inexpensive, over-the-counter treatment helps to flush irritants and virus/bacteria out of your sinuses (get it at the drugstore).
Plan an active time of day, and rest time of day. Depending on the illness and your energy level, this might be one hour up in morning and afternoon and the rest of the day resting/sleeping. As you improve, walk for exercise. Start with walking around the inside of your house, then around the outside of it. Gradually walk to the mailbox as you are able. Do this twice daily as energy allows. Walk a little further as your body allows.
If you are more tired later in the day or the next day, you walked too far. Back off and do less. Let your energy and body be your guide. Only you can tell you how far you can go. No one lives in your body but you so you are your best guide. Don't allow the exercise to make your fatigue increase, or you will extend the length of your recovery.
Stretch while you are in bed resting. Stretch you neck doing neck circles. Reach to your toes, and bring your knee to your armpit. Extend arms out to each side, and turn your shoulders so your palms are up and down. Find other lying stretches you can do in bed.
While sitting upright, roll your shoulders forward and back twenty times each. Do arm stretches above your head and also ones to pull your shoulders back.
Add yoga and/or pilates using DVD or a class in your town for direction and guidance. Start with 10-15 minutes, and work up to an hour as your energy increases.
Stretch and walk daily as much as you can without increasing your level of fatigue. Keep moving throughout your illness to keep blood flow moving, but be very gentle with yourself.
Another example of activity is to lift weights at home, sans the weights! Pretend that you are lifting weights to go through the motions and get blood moving and stretch. Add weight as you increase strength to normal.
I became ill with a lung infection in May of 2012. I was fully recovered by April of 2013. In March I was diagnosed with a lung disease, Bronchiectitis, which apparently I had since contracting pneumonia in 1989. Am still getting my strength back so that I can run again, but I walked and stretched through all of this illness.
Keep moving gently and slowly, and drink tons of water. Follow the directions of your physician and get well soon!
| current weight: 109.2