I recently checked out a new feature on Strava that measures “fitness” for all activities (it previously only measured fitness for cycling activities where you used a power meter). The graph is fascinating. Since March when I was released from the hospital and finally started on the road to recovery, my fitness has improved 933%.
It hasn’t been a linear journey. And if you look at the graph for my “all time” fitness, you can see that I still have a long way to go to get back into shape. But it feels good to know I can put in a hard effort and not be completely destroyed the next day. That I can look at a mountain and decide to climb it. That when I wake up in the morning and think about what I want to do with my day, I can get out of bed and go do it. Fitness is something that I no longer take for granted.
So what have I been doing to get back in shape? Climbing mountains. Lots of them.
I’ve also been following a pretty strict program of physical therapy exercises and stretches. If you want the full program, see below. I do these exercises almost every day. I also continue to go to physical therapy once a week.
- Knee to chest stretch
- Piriformis stretch
- Hip Flexor stretch (I do the 3rd one)
- Quadricep stretch
- Child’s pose
- Down dog
- Dead bug
- High plank
- Side plank
- Fire hydrant
- Skater (I couldn’t find a video, but put band around knees and “skate” straight leg at a 45 degree angle backwards)
- Squat with band
- Reverse Lunge
- Forward hops (2nd exercise in video)
- Lateral hops (1st exercise in video)
- Tele lunges