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A two-to-three-week return plan after flu, a virus, a lingering cold, or time in bed. It starts with basic recovery, adds short walks in week two, then brings back the previous plan at half its former size when walking feels easy.
Give yourself two to three weeks to rebuild in a calm order after illness or time in bed.
Start with recovery basics, add alternate-day walks, then return to your previous plan when walking feels easy.
Week 1 · Every evening for 7 days
Week 2 · 10, 15, then 20 min
After Week 2 · Half size, then gradual growth
When walking feels effortless, restart your previous plan at half its former size and add one notch every few days.
Your morning-after response decides how quickly the plan moves.
Do not add movement until sleep, water, and three real meals have all been steady for three days.
Tell BodyBuddy how you feel on the morning after each walk.
If you feel worse after a walk, make the next walk shorter instead of skipping it.
Once the previous plan returns at half size, increase it by one notch every few days.
BodyBuddy will keep the steps in order and slow the return when your response calls for it.
These are the concrete practices that carry the return plan.
Week 1
Week 2
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