Back After a Break
A gentle return to movement after illness, injury or a long break. Step by step.
For people returning to movement after illness, injury or a long break. It starts with a ten-minute walk; each morning you ask yourself how you feel, and you only increase when your body is ready.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 8:00Check in on how you feel1 min · Mind · Every day
When you get up, ask yourself how you feel after yesterday: better, the same or worse. If worse, stay at the same level as yesterday today, or rest.
Caution. Do your symptoms get worse 12 to 48 hours after exertion? If so, stay with the shortest version without increasing, and talk to a doctor (NICE NG206). After surgery, a fracture or heart disease, let your doctor or physical therapist set the pace of your return, and stop if you have chest pain, a pounding heart or shortness of breath.
One missed day. According to the UCL study, missing once did not meaningfully affect habit formation (UCL 2009).
Late morning
- 10:00Walk for 10 minutes10 min · Movement · Mon, Wed, Fri, Sat
When you have a free moment in the morning, go for a walk at a calm pace. 10 minutes in the first week, then at most 1 to 2 minutes more each week.
A practical rule. Increasing by no more than 10 to 20% a week is a common practical rule, not a study finding.
Evening
- 17:00Light strength work for 10 minutes10 min · Movement · Mon, Thu
When it is Monday or Thursday, slowly do sit-to-stands from a chair, calf raises with a hand on the backrest and wall push-ups, 5 to 8 times each. You can also do it all seated: knee lifts and leg extensions.
Twice a week. WHO recommends strength work on at least 2 days a week, even light (WHO 2020).
Night
- 22:30Go to bed on time7 h · Sleep · Every day
When it is 22:30, start getting ready for bed so you get at least 7 hours of sleep. Shift the time to match your alarm.
How much sleep. Adults need at least 7 hours of sleep (AASM/SRS 2015).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Light strength work on at least 2 days a week follows the WHO recommendations, even in its gentlest form.
The go-to-bed-on-time task protects the recommended 7 hours of sleep or more.
The opening question about feeling worse after exertion is part of the program because NICE does not recommend graded increases in activity for ME/CFS.
The return happens in small steps, and a missed day is fine, because missing once did not meaningfully affect habit formation.