To move or not to move; recovery from illness

Recovering from a virus can be a bumpy road. As our bodies fight off illness, it’s really important to give them due attention and care. Understanding how to go about your recovery, when it comes to movement, can help the healing process. 

As it’s virus season (at least here in the UK) and having recently had Covid myself and so thinking more deeply about how to look after myself to try to get back to normal, I thought I’d share some of the information I found out from my research.  

So how does a virus actually affect the body anyway?

To ‘know thy enemy’ as Sun Tzu said, helps us better understand it! 

Viruses can wreak havoc on our systems. I had the flu about 6 years ago and have never felt so ill in my life. To use the description, ‘debilitating’ was no exaggeration. I would say full recovery took at least 6 weeks and it made me realise that when people say they’ve had a ‘touch of flu’ - they likely haven’t and in fact have had a bad cold. Covid was not as bad as flu for me, but it still took me down in a way I haven’t experienced in a long time. And it varies so greatly between individuals, regardless of their condition when they contract the virus. Sadly, it can even last far far longer than recovery from the flu. If you are experiencing Long Covid, then I’m sure the suggestions here are all too familiar to you and I send you my sympathies.  

Viruses often drain our energy, leaving us feeling fatigued and weak. It’s important to be aware that fatigue is not just a side effect; it's an important signal from our bodies that they need rest, almost like a way of actually forcing us to slow down, stop and respond. When we’re ill, our immune system is working overtime to fight off the infection and that takes a lot of energy. Strenuous activity can divert energy away from this healing process, potentially making the process take longer.

Medical guidance recommends that we reduce unnecessary energy expenditure whilst we’re recovering and instead prioritise rest and gentle movement when your body allows. Quite frankly, when you’re in the immediate throws of the illness, it’s just not possible to do anything else, but as symptoms start to decrease and we’re aware that responsibilities are starting to mount up, it can be tempting to put your foot back on the gas. According to Dr. Greg Vanichkachorn at the Mayo Clinic, patients who try to return to their normal lifestyle too quickly often experience a flare up of fatigue and other symptoms that can last for hours or days, leading to a cycle of setbacks​, so it’s really important to judge our movement levels carefully. 

Knowing when to start moving again

As tempting as it may be to jump back into your regular exercise routine, doing so too soon can increase the risk of complications. Deciding when to get back to moving again after being ill can be challenging. When I was in the throes of exhaustion, the sofa was my main port of call, however, knowing that stiffness and discomfort can come from being in one position for long periods, I was sure to get up and shuffle around regularly. I also tried to alter my resting position regularly and, as I love to do, would sidle down to the ground to gently roll around and twist through my spine in the natural ground movement patterns I coach, but very slowly and mindfully. This kept my blood flowing and my joints oiled, with as minimal effort as I could to ensure I was not compromising my recovery. 

Here are some guidelines to help you decide the level of movement that’s right for your body (and it really is all about you, rather than any set number of days etc):

1. Assess symptoms

The general rule of thumb is to follow the "neck rule." If your symptoms are above the neck, such as a runny nose or mild sore throat, you may be okay to engage in light activities. If symptoms are below the neck; like fatigue, chest congestion, or fever - it’s best to wait until you feel better before resuming exercise

2. ‘Listen’ to your body. 

You may think this is an overused statement, but your body really is your best guide. Paying attention to how you feel each day and the consequences of different levels of activity will help you have agency over the decision-making process. Some days putting on a load of washing will be just about all you can do and even standing for too long to cook is a stretch.

Are you experiencing lingering fatigue, or is your battery feeling like it’s got more charge and you’re ready to try some movement?  

3. Start slow

Always start gently - like dipping a toe in the water, rather than jumping in! Start with gentle natural ground movements or light walking for short periods, and assess how your body responds, both immediately afterwards and at the end of the day. These low impact movements promote blood flow without putting extra stress on your body. Avoid high-impact or endurance exercises until you’re sure you’re fully recovered. 

4. Know when to pull back

This is a big one during the recovery process, particularly when you’re frustrated from not being able to move as you’d like. It’s this point in the process that you might push through and choose not to listen to your body. 

It’s crucial to recognise signs that you may need to slow down again or you might just be making the full recovery process longer. If you experience increased fatigue, dizziness, or a return of symptoms, it’s really important to respond with rest. Annoyingly, recovery isn’t linear; there are usually ups and downs and you just need to ask anyone who’s tried to fast forward the process and they’ll tell you they wish they hadn’t! 

The importance of patience and self-kindness

This might be the most tricky part of all! When you’re ill and feel like it’s setting you back, or you feel like you just don’t have the luxury of taking time out from a normally busy schedule, impatience can actually have the opposite effect and work against your recovery. 

Recovering from a virus is not just a physical journey; it's emotional, too. Many of us struggle with the urge to push through discomfort and return to our normal lives as quickly as possible. 

It’s also important to note that when your body is fighting a virus, the inflammation caused can make you feel low, not least because the symptoms are making you feel rubbish and you’re stuck at home, but also because the virus may affect your brain as well. So if you really don’t feel yourself, it’s so important to ensure you’re kind to yourself and that you talk about how you’re feeling with those that know you well, to help navigate through the experience. 

Acknowledge your experience

Recognise that recovery takes time and annoyingly an unpredictable amount of time as each person’s journey is unique. Comparing yourself to others can lead to frustration, so it’s better to only focus on your own progress, no matter how small.

Be gentle with yourself

Self-compassion doesn’t come naturally to all of us, but allowing yourself to rest without guilt, knowing you’re doing what your body needs, is a good thing. Taking the time you need to heal is an investment in your overall health, rather than rushing back into activities prematurely.

Tune in to your body

Each day is different, and your body's needs can change. It’s a good thing to check in with yourself regularly and track your improvements. Then respond by thinking kindly about what would be good for your body on that specific day based on your energy level and how you feel overall. Gauging this first and then making choices about your movement levels, rather than planning what you might not be able to achieve, will serve to help you avoid disappointment.  

And finally…

Recovery from viruses really is a balance between movement and rest. By tuning into our bodies and not attempting to force the healing process, we can (hopefully) set ourselves up for a more effective recovery. Remember, this journey is about finding a new normal that accommodates your body's capabilities each day and not trying to rush back to where you were before.

The recovery process can be a real leveller and it’s worth reflecting on whether some of these thoughts are also applicable to everyday life. All too often in this fast-paced modern world we can find ourselves over-committing, pushing ourselves and having high expectations of ourselves. The result can actually be part of the reason your immune system can’t fight against the onslaught of a virus, so it’s worth reminding ourselves to apply the same self-kindness every day, as we are different every day. 

NB: This blog is not intended as medical advice; rather, it’s a reflection of my reading and personal experiences. If you have specific concerns about your health or recovery process, please consult your healthcare professional.