Pacing

Heavy-day pacing

When stiffness or fatigue dominates—shorten, soften, and plan rest-aware movement.

Heavy days happen

Poor sleep, travel, stress, or weather can make joints feel thick. Pushing a long walk anyway often extends the heavy streak; pacing shortens it for many adults.

Menu for heavy days

5-min indoor march instead of 20-min loop
Gentle ROM snacks only—skip strength
Extra water and earlier bedtime
Split chores across two days

Instead of…	Try…
Skipping all movement	5-min walk + shoulder rolls
Hero long hike	Flat 8-min loop
Deep stretch marathon	One hip + one shoulder snack

Reflection, not triage

Planning tool only—persistent worsening over weeks deserves standard clinical evaluation. Acute severe injury uses local emergency services.

PT partnership

Bring heavy-day log to physical therapy—flare pacing is personalized; this page offers general education.