Illness and layoff shrink capacity. Jumping back to full throttle invites tweaks. The fix: dose movement, not heroics. We’ll use a two-week ramp that respects your lungs, joints, and energy.
Week 1: Grease the Gears
- Daily 10–20 minute walks (flat), conversational pace.
- Mobility: cat–cow x 8–10, thoracic extension x 8, hip flexor stretch 2×20s/side.
- Strength: glute bridge 2×8, wall push-ups 2×8, bodyweight squats 2×8.
Week 2: Add a Little Load
- Walks 20–30 minutes; add gentle hills if energy allows.
- Strength: dumbbell rows 2×8/side, goblet squats 2×8, dead bug 2×6/side.
Green/Yellow/Red Checks
- Green: You finish sessions feeling better, sleep improves.
- Yellow: Lingering fatigue—hold volume steady.
- Red: Fever, chest pain, severe shortness of breath—stop and seek medical guidance.
Want a gentle ramp matched to your sport or job? Work with Dr. Edward Komberg for a relapse-proof plan.