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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 return in order and notice when the pace is too fast.
Move forward only when the current step feels steady.
Week 1 · Daily for 7 days
Week 2 · Alternate days for 7 days
After Week 2 · Start once walks feel easy
Restart your previous plan at half its usual size, then add one small notch every few days.
BodyBuddy follows your recovery signals instead of asking you to push through.
Do not add movement until sleep, water, and three real meals have been steady for three days.
The morning after each walk, tell BodyBuddy whether you feel better, the same, or worse.
If you feel worse after a walk, make the next walk shorter rather than skipping it.
When walks feel like nothing, restart your old plan at half size and grow it one notch every few days.
These are the practices that carry the first two weeks.
Week 1
Week 2
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