The Temptation to Push Through

It’s common to have moments where you feel good for a couple of days and think, “Let me go out and do that fun thing I’ve been wanting to do.” The problem with this is you often end up overdoing it and find yourself back at square one. This is a cycle many of us know all too well.

When you start feeling a bit better after resting for a while, it’s tempting to think you can handle more activity. For instance, you might decide to go for a jog or a bike ride. During the activity, you might feel great, like you’re on top of the world. But as soon as you stop and return home, you feel terrible again. It feels like a punishment for trying to enjoy yourself.

Understanding the Science Behind Activity and Recovery

There’s actually a science to expanding your activity and rebuilding your energy foundation. You don’t have to guess your way through recovery. There are specific steps you can take to ensure you’re healing properly without overdoing it.

The Key Concept: Increase Duration Before Intensity

Instead of jumping into high-intensity activities, focus on increasing the duration of low-intensity activities. For example, rather than trying a short run, go for a longer walk. Gradually extend the time you spend on low-impact activities. This approach helps your body adjust and rebuild a solid energy baseline.

Practical Steps to Avoid Overdoing It

1. Start Small: If you’ve been bedridden or couch-bound, don’t jump into walking long distances. Start with small movements around the house, such as standing up and sitting down or walking short distances inside your home.
2. Gradually Increase Duration: As you feel more comfortable, increase the duration of your low-intensity activities. For example, instead of a 30-second run, go for a 5-10 minute walk.
3. Monitor Your Symptoms: Only increase the intensity of your activities once you can handle a longer duration without symptoms. For instance, if you can walk for 45 minutes without any symptoms, then you might be ready to introduce short bursts of higher intensity activities like a 30-second jog.
4. Avoid Drastic Changes: Keep your activity levels consistent and avoid sudden increases in intensity or duration. This helps prevent setbacks and allows your nervous system to adjust.

Understanding Adjustment Periods vs. Crashes

It’s important to differentiate between adjustment periods and crashes. An adjustment period is a minor setback where you experience some symptoms and need to rest for a few days, but you come back stronger. Crashes, on the other hand, involve a significant increase in symptoms and a more extended recovery period. By following the principles of gradual increase, you can minimize the risk of crashes.

Building a Sustainable Recovery

By increasing the duration of low-intensity activities before the intensity, you give your body a chance to adjust and recover properly. This approach helps prevent the cycle of overdoing it and crashing, allowing for a more stable and sustainable recovery.

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