Though the holidays are merry, they can also be stressful. Celebrations and gatherings can also bring us into contact with more people than usual. These two elements can create a recipe for getting sick.
Although much ado has been made of certain recent viruses, I assure you from a medical standpoint that even more pedestrian seasonal colds and flu bugs have always been a significant challenge this time of year. Every year, influenza infects millions of people and kills thousands. Millions are left with a slow recovery from viral infections that seem to hang on forever.
In the early days of a bad flu or cold, we generally don’t have any choice but to lie on the couch full of coughs, sneezes, and resentment. While rest is needed, I’ve noticed that many people often overstay their visit on the couch. While activity versus sedentary recovery is a developing science, I have witnessed many patients recover well under activity, and I am a firm believer that a careful return to activity can help people recover better than sedentary rest alone.
The following exercises have a long, proven history of being effective for my patients. However, you may wish to check with your medical provider to see if they are right for you.
6 Exercises for Cold and Flu Recovery
1. Long-Stride Walking
Walking by itself is a wonderful, low-impact activity that is generally the one movement we retain through viral sicknesses because we still need to get up and head to the bathroom occasionally—and it’s the first movement we do more of as we feel better. Walking is also excellent because you can scale the activity to how you feel at a particular time.Step 1: Begin with a 5-minute walk at moderate speed. Over the next few days, increase the pace in 5-minute increments until you reach 30 minutes.
Even before you’re feeling 100 percent, long-stride walking should be within your grasp.
Step 2: Take slower steps in strides twice as long as normal. Over a few days, increase in 5-minute increments until you reach 30 minutes.
2. Seated or Standing Overhead Reach
Overhead reaching is a great compound movement that involves many of the muscles of your upper body, provides a subtle yet effective workout, and can be performed sitting or standing.Practice Tip: Start sitting, but move to standing if you can tolerate doing so.
Step 1: Sit upright at the edge of a chair, with your feet side by side and your palms resting on your legs.
Step 2: Lift your arms slowly up overhead and then add a stretch by reaching up as high as possible.
Step 3: Hold this stretch for 2 to 3 seconds before slowly lowering your hands back down to the starting position.
Step 4: Reaching overhead and placing your hands back on your legs counts as 1 repetition. Try to perform 3 sets of 20 repetitions, feeling free to modify sets and repetitions as you see fit.
Ceridwen Hunter/The Epoch Times
3. Standing March
The standing march is a nice way to increase the intensity of exercises without resorting to fast walking, which many people are averse to when recovering from the flu.Step 1: Stand with your feet approximately hip-width apart and your arms by your sides.
Step 2: Lift your right foot off the ground and bring your leg up until your hip and knee joints are at 90 degrees of flexion (thigh parallel to the ground).
Step 3: Return your foot to the ground immediately and repeat on the other side.
Step 4: Lifting one leg up and then placing it back down on the ground counts as 1 repetition. Try to perform 3 sets of 40 repetitions.
Take It Up a Notch: To modify this exercise, pause when your leg reaches its highest elevation and hold for 1 to 2 seconds before returning your foot to the ground. The modification also refocuses movements from just the legs to other muscle sets.
Ceridwen Hunter/The Epoch Times
Ceridwen Hunter/The Epoch Times
4. Bridge
Bridge is one of the most accessible exercises available to you when you have the flu because you can perform it without even having to get off the couch you’ve been lying around and feeling miserable on. However, bridge is most effectively performed on the floor.Step 1: Lie on a firm, supportive surface. Bend your knees and bring your feet up until they are flat. Place your hands palm down with your arms to your sides.
Step 2: Press down through your feet and lift your hips off the floor until your entire trunk is straight without letting your back sag or arch. Move slowly, taking at least 1 second to complete the movement.
Step 3: Once up, hold for 3 seconds before slowly lowering back down. Rest for 2 to 3 seconds, then rise back up for another repetition.
Step 4: Rising and lowering back down counts as 1 repetition. Try to complete 6 repetitions per set and complete 3 total sets.
Ceridwen Hunter/The Epoch Times
5. Seated Low-Back Stretches
Note: You may feel stiffness and pain during the first set, but these symptoms will likely ease as your body warms up during the later sets.Two of the most notable aspects of a bad flu or cold bug are stiffness and achiness. Seated low-back stretches are great for gently stretching your back to alleviate some of that tightness and provide trunk mobility to help decrease the aches.
Step 1: Sit all the way back on a chair. Place your hands on your thighs, right at the hip folds.
Step 2: Keeping your back straight, slowly slide your hands down your legs until they reach the top of your feet, or move as far as you comfortably can.
Step 3: Hold the position for 3 seconds. Then, keeping your back straight, slide your hands back up to the starting position.
Step 4: Sliding down and back up counts as 1 repetition. Try to perform 3 sets of 12 repetitions, resting approximately 2 minutes between sets.
Ceridwen Hunter/The Epoch Times
6. Horizontal Chest Openers/Breathing
This exercise continues the theme of eliminating pain and stiffness in your upper body while incorporating breathing techniques to help clear congestion.Note: This breathing exercise can provoke coughing in some people, but it can actually help you get the crud out. Some people naturally have small inhalation volumes, which can make their regular coughs somewhat ineffective. This exercise can aid in creating a productive cough.
Step 1: While sitting or standing, cross your arms in front of you with straight elbows while maintaining an upright posture. Exhale all of your air.
Step 2: Slowly sweep your arms out to the sides while maintaining an upright posture, inhaling as much air as possible. When your arms move as far back as they can, push your chest forward slightly and hold for 2 to 3 seconds to maximize the movement. If you get the urge to cough, try to resist it as much as you can until Step 3, understanding that it’s okay if you can’t.
Step 3: Slowly sweep your arms toward the starting position while exhaling. It’s okay to start coughing here if you need to.
Step 4: Sweeping your arms both ways counts as 1 repetition. Try to perform 3 sets of 12 repetitions or whatever your body can handle without stress.
Ceridwen Hunter/The Epoch Times
The road to recovery from a bad cold or flu can be long. These exercises can help you regain your mojo and get you back to feeling great again.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
