Having structure in my recovery routine helps me stay grounded

After a challenging period of illness that included shingles, diverticulitis, and a respiratory infection, I found myself profoundly weakened. My muscles had softened, my breath felt shallow, and even the smallest tasks left me winded. I knew I needed to start moving again, but I also recognized that I couldn’t return to my old routine all at once.

Recovery, especially with chronic obstructive pulmonary disease, isn’t about a quick rebound; it’s about rebuilding — gently, intentionally, and with respect for my body’s new limits.

I began by structuring my week around two simple goals: consistency and flexibility. I wanted to move every day, but I also needed to honor my fatigue, inflammation, and the unpredictable nature of healing. I set up a weekly schedule that combined strength training, aerobic exercise, and restorative exercises to improve my breathing, rebuild muscle, and help me return to everyday life.

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On Mondays, I focus on upper-body strength training. Using light weights, resistance bands, and short sets helps me reawaken dormant muscles. In the evening, I take a gentle walk or cycle indoors — just enough to elevate my heart rate without overexerting myself. Tuesdays are dedicated to stretching or chair yoga in the morning, followed by light aerobic movement in the evening. These days feel like recovery in motion.

By midweek, I’m ready to work on my lower body strength. Exercises like squats, step-ups, and standing leg lifts help rebuild the stability I lost during my illness. That evening, I might dance in the kitchen or take a longer walk, depending on how I feel.

Thursdays mirror Tuesdays, with gentle stretching in the morning, followed by breath-paced movement in the evening. These days allow me to stay active without overloading my system.

Fridays are reserved for core work and inspiratory muscle training. I use a handheld device to strengthen my diaphragm and focus on improving my posture and breath control. In the evening, I might opt to climb a few stairs or go for a walk with intention, which reminds me that I am making progress.

Saturdays are more flexible; I might engage in balance exercises or restorative yoga in the morning, and if I have the energy, take a nature walk later. If not, I simply rest.

Sundays are quieter. I start with breath work or guided relaxation to reconnect with my body without strain. In the evening, I might take a reflective walk or sit outside and listen to the sounds around me. These pauses are just as important as the movement, reminding me that healing is not just physical; it’s emotional, too.

This routine isn’t rigid. On some days, I swap activities or shorten sessions, and occasionally, I skip the evening walk to rest instead. However, having a structure helps me stay grounded and gives me a sense of progress, even when the gains are small.

What I’ve learned is that recovery isn’t about returning to the person I was before my illness. It’s about becoming someone new — someone who moves with care, breathes with intention, and honors the quiet wisdom of the body. This routine has helped me find my footing again, and I hope it can help others do the same.

Note: COPD News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of COPD News Today or its parent company, Bionews, and are intended to spark discussion about issues pertaining to chronic obstructive pulmonary disease.