Fatigue, weakness and breathlessness are common. The key to recovery is gradual progress, good nutrition and sensible exercise.
Start Slowly
Before structured workouts, begin with:
Gentle stretching
Short walks around the house
Light mobility work
Slow, steady breathing exercises
If symptoms worsen the next day, ease back. Recovery should feel progressive, not punishing.
Using a Home Treadmill Wisely
A treadmill offers controlled, weather-proof exercise, ideal for rebuilding stamina steadily.
Weeks 1–2
5–15 minutes walking
Flat incline
Comfortable, conversational pace
Weeks 3–4 (if symptom-free)
Extend to 20 minutes
Add short brisk intervals
Avoid rushing into running
Monitor breathlessness and next-day fatigue. Consistency matters more than intensity.
Rebuild Basic Strength
Illness reduces muscle mass quickly. Start small:
Bodyweight squats
Wall push-ups
Resistance band exercises
Two short sessions weekly is enough at first. Rest between sessions.
Nutrition for Recovery
Focus on:
Protein (eggs, fish, beans)
Wholegrains for energy
Healthy fats such as olive oil
Hydration
Small, regular meals can help if appetite is low.
Supplements: Keep It Sensible
Some people consider:
Vitamin D (especially in the UK winter)
Vitamin C and zinc
Magnesium
Omega-3
Avoid high doses and check with a GP or pharmacist if unsure.
Don’t Neglect Sleep
Quality sleep supports immune repair and muscle recovery. Keep a regular bedtime and limit late-night screen use.
When to Seek Advice
Consult a professional if you experience:
Ongoing chest pain
Severe breathlessness
Heart palpitations
Extreme fatigue lasting months
Final Thoughts
Recovery from “superflu” isn’t about pushing hard, it’s about rebuilding steadily. Gentle treadmill walking, basic strength work, balanced meals and sensible supplementation can help you regain stamina safely.
Progress may be gradual, but it will come.
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