Visible Health heartrate graph showing short periods of exertion but mostly light activity and REST
The Man Who Lies Down For Most Of His Gym Session
#LongCovid #Pacing #Micropacing
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Hashtag
#Micropacing
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Heartrate reaching Exertion during each activity. Reclining on the floor in between.
First visit to the #NuffieldHealth gym in 2026 - and it feels great 💪
#Pacing and indeed #Micropacing to avoid over-exertion, and my #Coospo heartrate-monitoring armband is warning me to REST when my HR reaches 130bpm 🙏
#VisibleHealth heartrate graph 👇
#LongCovid
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I have kept it on a few times. As I only shower for a couple of minutes and I lean against the wall and generally keep my arms close-in to my body I now find that this #micropacing avoids a heartrate spike! A relatively recent this - I had baths only for over a year.
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Visible Health heartrate graph showing spikes when I'm even gently active
Having to micropace in order to keep my heartrate from rising too high & for too long...
My #Coospo heartrate monitor vibrates at 130bpm and this is happening within a minute of standing upright; washing up took 4 attempts.
This dental infection is exacerbating it.
#Pacing #Micropacing #LongCovid
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Visible Health heartrate spikes on graph when doing housework, but quick return to Resting pace when reclined
This is #Micropacing to avoid #LongCovid #PEM symptoms
I've been doing this for 20 months now.
#Pacing
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KiActiv pie charts
KiActiv movement for each minute of the day so far
...I just added:
1 minute of Moderate movement arriving at the gym
1 minute of Moderate walking quickly on treadmill
1 minute VIGOROUSLY running on treadmill 🏃
1 minute walking Moderately again
Now I'm reclining on the floor 🙏
This is how I use #micropacing to get some controlled exercise.
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Reduced heartrate when repeatedly reclining on the sofa
What #micropacing for #LongCovid symptom-management can look like:
My #VisibleHealth heartrate data 👇
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Visible Health morning check-in 'Looking Stable' 5 out of 5
EliteHRV Readiness 9 out of 10. In balance
Daily check-in summaries from #VisibleHealth and #EliteHRV
This #pacing and indeed #micropacing is allowing me to live a more normal life, despite the #LongCovid dysautonomia (and who knows what else?)
It's my Tuesday off work today 🙏
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Parasympathetic Activity very high. Readiness of 2 out of 10
Piecing it all together using my third morning check-in via #EliteHRV it becomes clear 👇
My early warning system is complete 🙏
Avoiding #LongCovid #PostExertionalMalaise symptoms via #micropacing and by noticing a #ParasympatheticSwing while I still have time to act 🙏
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...And, of course, a key factor in my ability to reset and recover overnight is that I invariably sleep well.
A good night's sleep EVERY night is something I never take for granted - I've been a parent of three small children!
In this very busy week ahead, I'll keep #Micropacing to avoid #PEM
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Looking Stable 4/5
In balance 10 out of 10 Readiness
Good night's sleep. Reset 🙏
Another incredibly busy day ahead: a full teaching day (Registration group, then five 1-hour lessons) followed by an orchestral performance this evening.
I'll be #Micropacing to remain #PEM symptom-free. #LongCovid #Pacing
#VisibleHealth #EliteHRV
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Visible Health screen: 4 out of 5 - Looking Stable
EliteHRV screen - 9 out of 10 Readiness
So, this Thursday morning, I'm not only #VisibleHealth 'Stable' again, I'm also #EliteHRV 'READY' with a good balance between my Sympathetic and Parasympathetic Nervous Systems 🙏
It was challenging, but I got through this last fortnight without any #PostExertionalMalaise symptoms - by #micropacing.
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Visible Health heartrate graph
Visiting the @ashmoleanmuseum.bsky.social
Britain's first public museum
Opened in 1683
#Micropacing our visit to #Oxford in order to keep my heartrate under control, to avoid overexertion and, therefore, debilitating #LongCovid #PEM symptoms
Couldn't do this without my foldable stick-seat!
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...so I'll be #Micropacing the rest of my day.
I still FEEL absolutely fine - but that's the danger with Post-Exertional-Malaise!
And I really have done very little today!
I know what to do - and what to avoid 👍
#Pacing for #PEM-avoidance
#LongCovid
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Then, 16 months ago, I started monitoring my heartrate to avoid Exertion minute by minute.
This was my game-changer:
www.youtube.com/live/TK-z-D9...
@binitakane.bsky.social and her guest Robin McNelis spoke about what had worked for him; allowing Robert to improve his daily function #Micropacing
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Looking Stable
10 out of 10 for Readiness
Pacing without impediment during the school holidays 🙂
#LongCovid #PEM-avoidance via #MicroPacing
#VisibleHealth 👇 #EliteHRV 👇
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93% Very High Readiness for today
The Hat-Trick!
#KubiosHRV today 👇
#MicroPacing to avoid #LongCovid #PEM
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Heartrate graph from Visible Health
Carefully #micropacing to reduce my risk of triggering #PEM
#LongCovid #Pacing and monitoring with #VisibleHealth heartrate monitor and separate #Coospo heartrate monitor to alert me to heartrate spikes (>130bpm)
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Visible Health app says 'Looking Stable'. Heartrate variability is high. Resting heartrate low.
Kubios app 90% Readiness
EliteHRV app says that my body is well balanced between parasympathetic and sympathetic nervous systems
One. Of. Those. Days.
#VisibleHealth HRV morning check: Trending upwards and body is Stable
#KubiosHRV check: Very high Readiness for the day ahead (90%) and trending upwards
#EliteHRV check: 10 out of 10 for Readiness 🙏
#Micropacing to avoid #LongCovid #PEM symptoms
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Looking Stable
Readiness 9 out of 10
High Readiness - 76%
It's Friday morning
My body is Stable due to careful #micropacing -HT #Visible_health
Fridays are always my easiest work-day, in terms of pacing - again HT to Visible Health
My other HRV apps ( #EliteHRV and #KubiosHRV) suggest that I've got High Readiness for the day ahead...
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More #micropacing
bsky.app/profile/benk...
Avoiding #LongCovid #PEM symptoms 🙏
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40 minutes of ironing over a period of 90 minutes.
That's #micropacing to avoid #LongCovid #PostExertionalMalaise symptoms 🙏
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Visible Health app shows heartrate dropping straight back down to Resting pace as soon as I stop exerting.
Back in Balance 🙂
And #Micropacing to keep things that way!
#Pacing to avoid overexertion and to keep those #LongCovid #PEM #MuscleWeakness #MuscleAches and #Fatigue symptoms at bay!
Visible Health app. shows heartrate dropping straight back down to Resting pace as soon as I stop exerting.
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Morning Stability 4/5 - Looking Stable
64% Readiness - Normal
Body seems to be back in balance, after 5 DAYS of instability.
The #VisibleHealth app. says I'm 'Looking Stable'
& the #KubiosHRV app. connected to my separate #Coospofitness armband suggests 64% 'Readiness' for today
I'll keep #Micropacing to avoid #LongCovid #PEM 🙏
It's my weekly day off work.
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See how important it is that I was #Micropacing earlier today? 👇
The unforeseen can elevate my heartrate for a long time afterwards.
Just sitting on the train, eating a sandwich, and my heartrate is up at 120 b.p.m. ('Exertion'.)
bsky.app/profile/benk...
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See how important it is that I was #Micropacing earlier today? 👇
The unforeseen can elevate my heartrate for a long time afterwards.
Just sitting on the train, eating a sandwich, and my heartrate is up at 120 b.p.m. ('Exertion'.)
bsky.app/profile/benk...
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Hanging out washing - Resting - Hanging out more - Resting - Hanging out the final clothing
#Micropacing to avoid #LongCovid #PostExertionalMalaise
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Heartrate graph. HR low apart from shaving and breakfast. Taking breaks for a few mins between activities - reclining on bed.
What #Micropacing can look like
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Pacepoints summary: 8 out of 27 - 5.2 beholind my PaceSetter for today and therefore 'likely to stay within budget'
A full morning of lessons (teaching Year 8, Year 12 & Year 10).
Then I ate lunch.
Thought I should check my PacePoints Pacemaker...
Looking good! More than 5 #PacePoints behind my Pacesetter - I've been pacing well 🙏
#LongCovid #Micropacing to avoid #PostExertionalMalaise
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Exertion graph showing high exertion on treadmill
Pie charts from KiActiv showing time in each Intensity Zone
My #KiActiv smartwatch shows that 5 minutes of my time on the treadmill involved 'vigorous' exercise, but I've recovered much faster today 🙏
Grateful for my improved health following the #NuffieldHealth #LongCovid Rehabilitation Programme. Combined with careful #micropacing.
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