From Covid to Recovery: Regaining Health and Vitality

How has it been for you, are you struggling to get back into healthy habits and lifestyle? If like many the answer is 'yes' then this article might be of value.

Before we proceed any further I think it is worthwhile to define ‘what is health’? I like to use this definition from the World Health Organisation "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." We went into the pandemic as a sick society. Having experienced the consequences, especially seeing the number of deaths relating to mainly avoidable co-morbidities (primarily chronic illness), is there potential to come out of the pandemic and do better? Or will we, as individuals, continue with the same old lifestyles leading to the same old health problems, awaiting the next pandemic?

Many of us are affected by one or more health conditions that can be successfully addressed through healthy lifestyle practices. Stress, conditions related to being over-weight, poor diet, lack of exercise, work-life imbalance. We can take action even if the path to get there is unclear or we have failed in the past. These are not insurmountable problems and with some reflection, planning and work we can take back control of our health. To make sustainable and lasting change and to live our best lives.

If you decide to change to your lifestyle and health practices please remember that if you have any underlying health conditions or haven’t, for example, exercised recently: check with your medical practitioner so that you can proceed safely.

My Covid Experience

A common enough tale. My week of Covid illness was relatively mild, I didn’t feel as sick as when down with a flu. I’m fully vaccinated and had some measure of protection but until this point in time I hadn’t been ill for the last two years. However, from the moment I 'tested clear' I still had six weeks of symptoms before feeling better. I checked with the doctor, this is fairly common. Like many others constant fatigue and brain-fog were on the top of the list of post-Covid symptoms.?I struggled to enjoy a walk let alone a jog until couple of weeks ago and brain-fog has interfered with everything. Plus a slight cough, blocked nose and sinus.

·??????How have you been affected by Covid? How long did any symptoms linger?

There is nothing like being sick to bring the realities of one’s health into sharp focus.

Catching Covid and not immediately feeling fully recovered has caused me to revisit some of the bigger health questions that I have asked of myself in the past. Given the length of time that I have been affected I am contemplating not just what I should do to improve my health but how I need to go about it. As well as some weight gain and a corresponding increase in blood pressure. These are direct and quantifiable evidence that my health has worsened since Covid struck.?

So how much did Covid affect the practices that give me my health and in many respects give me enjoyment and meaning? Where should I start? The simple answer is “massively” and by focusing on specific areas that I can control I know that my overall health (physical, mental and social) will also improve.

Item #1?Stuck at home and in recovery, I really missed the outdoors. The constant lingering fatigue post-Covid was awful. I’m now making time to have a morning walk, something that I didn’t practise before. I have already noticed that the quality of my sleep has improved.

·??????Walking is a great way to start the habit of exercising. To find the time, to make the decision to exercise, to start improving your health. It just takes that first step...

·??????Accessing nature, even in the city, has proven health benefits both for physical and mental well-being. Go with a friend and you’ve got social well-being covered too.

Item #2 Under normal circumstances running is the mainstay of my weekly health regimen. Prior to contracting Covid I was regaining my fitness after an extended overseas trip (where I had maintained running but not to the same level as back at home) then a complete stop. So now my aerobic fitness is really starting from zero. This is A GREAT RESET. However, I understand how to get moving again – safely and injury free. I understand that with that patience my fitness will return. I cannot push my body like when I was in my twenties and that’s ok. Progress is constant with consistent exercise, a proper plan and emphasis on nutrition and sleep.

·??????What aerobic exercise do you enjoy? Don’t start running if you don’t like it or haven’t been running in years. Find something that you enjoy. Walking is accessible to many, what about rowing, cycling, swimming or dancing?

Running also has a social element too. I have ‘friends’ from my neighbourhood that I know only by face and a passing ‘hello’, one I have friended Instagram. In some respect he keeps me accountable. Even though we don’t know each other we communicate online and, in this respect, membership of an online community has brought me some joy and inspiration to get back on track.

·??????Whatever sport or activity you do there is likely a local club or community that you can join, either physically or online. Searches on Facebook or Instagram often yield fast results.

Item #3 I find strength training hard in a way that running isn’t. I feel that I've always had to work harder at strength. The science is clear though: strength training is vital - especially for healthy aging. Sarcopenia, age related muscle loss, commences as one enters the thirties and beyond. But I don’t enjoy indoor gyms filled with complex-looking machines and sweaty bodies. Some people love the structure and equipment that a gym provides, which is fine. The training that I enjoy is movement based, it combines strength, mobility and flexibility. It can be done at home or in the park. This type of exercise provides me with practical benefits beyond push-pull movements that many (but not all) weight routines utilise: getting items from deep within our storeroom (on my knees), playing with the kids (twisting, turning, lifting) or scrambling up and over objects when we go for a hike.

·??????Whatever your level of strength, even if starting from zero, there are many ways to improve. Don’t like the gym, perhaps a neighbourhood park has a ‘fitness corner’? Pilates, calisthenics, yoga, animal flows, resistance bands for home use.

·?????Choose something fun, experiment and by all means engage a qualified instructor who can guide you along the way.

Item #4?I enjoy the socialising and opportunities that a market place provides. A market visit creates a connection with people and food that the supermarket does not, conversations with stall-holders and suppliers. Market socialising is fun, there always an opportunity to learn about food, culture and the chance to get a great deal. Plus to try out different seasonal and local ingredients that perhaps the supermarkets might not have.

We also have our own social lives to rebuild with friends and family. Yes, things are back to normal for most but how has your social life been affected? For some Covid has allowed us to discard toxic relationships, for others we lost touch with dear old friends or associates. Perhaps not our closest friends but the myriad of others that gave us pleasure in their own unique way.

·??????Social well-being is vitally important and an often-underestimated component of our health. What is it that you like in people whose company that you enjoy or admire?

·?????Spend time with friends that support you.??Be a good Listener. Find a community of people with similar interests and meet them.

The Journey Ahead

My experience and journey to health is different from that of anyone else. Some people love the gym, don’t enjoy the market place and dislike being outdoors. That’s OK.

Everyone has their own unique set of personal circumstances, values, likes and dislikes, even the physical environment affects us differently.

If you live in Singapore or Santa Monica we might well have the same health goals (less stress, lose weight, get fit, sleep better, lead a more rewarding life...) but our personal motivations to change and the path needed to achieve our goals are often very different. I know that my experience and journey to health is different from that of anyone else. Everyone has their own unique set of personal circumstances, values, circumstances, likes and dislikes.

I recognise that my Covid recovery journey is focused on the physical with elements of social and mental well-being included. For others the focus might be very different. Over time I expect that this will change as I change and the circumstances around me change.

Key tools that I use to plan and succeed at my own health goals are self-reflection, visioning and journaling. I have made best progress in my health when I have made time to think about my health and used a journal to collate and organise my thoughts. Before even thinking about what steps do I need to take (making a plan) I ask myself what will good health allow me to do? Where am I now compared to where I want to be? These are important questions to ask before getting into the details of goal setting. When working with our clients we spend a significant amount to time to understand the ‘why’ before getting into the specifics of the ‘how’. We need to ensure that our health goals and the steps to achieve them align with our vision, values, likes and dislikes. Otherwise we risk failure and can find ourselves trapped in a cycle of stop-start behaviours and yo-yoing health.???

Falling sick with Covid has been a setback in my health journey but setbacks happen. With reflection, planning and action setbacks can be overcome. I know that within a couple of months of consistent healthy practices I will make improvement and within a couple more months I’ll be fully recovered: back to pre-Covid health. As I proceed to create and implement own health plans I hope that this article has been of some value to you. If you would like to explore any of these issues and explore what might be an appropriate path for you to achieve your own health goals please reach out.

Stay Healthy

Alastair

www.thewholehealthpractice.com

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