New Year, New You? The challenge of balancing movement and recovery with Long Covid
By Fiona Atkins
The New Year can be a time of change and reflection, and often a renewed interest in being active and adopting a healthy lifestyle. The benefits of movement and exercise on mental health are becoming increasingly known; the charity Mind (www.mind.org.uk) states that physical activity can help with managing stress, improving sleep, improving your mood and managing symptoms of depression and anxiety, amongst many other benefits. However, if like me you have a chronic illness such as Long Covid or ME/ CFS this can be a cause of frustration and resentment.
The symptoms of Long Covid include fatigue, brain fog, shortness of breath and PEM (post exertional malaise). Fatigue is not just feeling tired, or needing an early night. It is exhaustion that is not relived by any amount of rest. Persistent fatigue is incredibly debilitating, and if you were previously accustomed to having an active lifestyle the idea of engaging in exercise can be both daunting and a reminder of how your body and physical abilities have changed. Navigating these symptoms along with the associated impact on your emotional wellbeing can be tricky. Movement and exercise is important for your physical and mental wellbeing, but the balance with long Covid is using an approach that avoids exacerbating existing symptoms, and promotes recovery. Due to this, it is not about peak fitness or ‘going for the burn’, it is about a personalised and appropriate plan to maintain mobility, reduce deconditioning and include plenty of rest to support overall recovery.
With long covid, the body can become stuck in a ‘fight or flight’ response, perceiving even a small amount of exertion as a threat. It is important to start slowly and concentrate on low impact activities such as walking, yoga, stretching or tai chi. After nearly 2 years of feeling fatigued and frustrated by being unable to carry out my usual level of activity, I started attending a yoga class. Being able to attend a class, even if I do not try all of the poses has been a game changer physically and mentally. I had spent a lot of time thinking about what I could not do, and what I was missing out on, and not enough time on what I could do. Mindfulness and meditation has been my friend; taking time out to reset and recharge and be truly in the moment.
As much as I miss swimming and paddle boarding, being by the water is still my happy place. Making adaptations such as driving to the water to have a short walk, taking a flask of tea and a book to sit by the river, or going to the beach to watch the sunset have meant that I can still immerse myself in an environment that brings me joy and get out of the house to do something positive. This has been key to managing my mental health during this time and enabling me to take part in enjoyable activities at my pace. Keeping your body moving in any way is so important, even just some gentle stretches are beneficial. Finding a supportive class or an online app that is tailored to your needs and allows you to be involved but not over do it is a great step in the right direction.
If you are unsure how to proceed, speaking to your GP or a fatigue clinic can help you to gain some guidance and support in making a start and ensuring that you are working with your symptoms and not against them. Speaking to a medical professional before starting any new exercise regime is recommended.
Living with a chronic illness can be frustrating and isolating. Self compassion and a shift in mindset is key. Being the ‘winner’ or matching up to an idealised version of what you ‘should’ be doing does not represent your value. Your resilience and capacity to adapt to this new normal, and the meaningful ways that you can take care of yourself are what matters. Instead of focussing on what you can’t do, think about what you can do. Every small step, a breathing exercise, a yoga pose or sitting outside in nature is a win. Allowing yourself to acknowledge the emotional strain of not being able to do what you used to do and adjusting to a new normal. Even grieving for what you have lost and the recovery process, and the strength you need to get through it. Allowing this self compassion will enable you to work with your body with kindness and respect rather than frustration and resentment. Be gentle with yourself and know that you are not alone on this journey.
