NASA astronauts begin an intensive recovery program to regain strength, balance, and endurance after nearly a year in microgravity.

Back to Earth, but not back to normal yet

After spending 286 days aboard the International Space Station (ISS), NASA astronauts Sunita Williams and Butch Wilmore are now on Earth—but their mission isn’t over. The pair, who returned on March 18, 2025, via SpaceX’s Crew-9 capsule, will spend the next 45 days in a carefully designed rehabilitation program at NASA’s Johnson Space Center in Houston.

The rehab process is vital for helping them recover from the physical toll of living in microgravity for nearly 10 months—far longer than their originally planned eight-day mission aboard Boeing’s Starliner spacecraft. Their bodies now face the challenge of adapting back to Earth’s gravity, and NASA’s Astronaut Strength, Conditioning, and Rehabilitation (ASCR) team will guide them through every step.

What happens during the 45-day rehab?

Day 1: Health checks and gentle movement

The recovery begins immediately after landing. Medical teams conduct detailed health evaluations to assess bone density, muscle mass, cardiovascular function, and balance. Because microgravity weakens muscles and bones, Williams and Wilmore will start with gentle mobility exercises on the very first day to reactivate their muscles and ease them back into Earth’s gravitational pull.

Week 1–2: Relearning to walk and balance

With basic movement re-established, the astronauts focus on walking therapy and balance exercises. In space, the body loses its sense of balance and coordination—walking on Earth feels strange and difficult. Daily sessions help them regain proprioception, which is the body’s awareness of movement and position. Cardio workouts also begin, strengthening their hearts and legs, which have become weak without gravity’s resistance.

Phase Two: Building strength and endurance

Week 3–4: Resistance and cardiovascular training

By the third week, the focus shifts to rebuilding strength and endurance. Williams and Wilmore engage in resistance training, hydrotherapy, and full-body workouts aimed at reversing muscle atrophy and restoring bone density. Their routines are customized based on their health data, pre-flight fitness, and mission roles.

Sunita Williams—who has logged over 62 hours of spacewalking—may undergo specific therapies to address the added strain from her extravehicular activities.

Phase Three: Preparing for life back on Earth

Week 5–6: Functional Recovery and Real-World Readiness

The final phase simulates daily life tasks to ensure they’re physically ready for normal activities. This includes lifting, bending, walking stairs, and other everyday motions. NASA’s team works on restoring full functionality, so astronauts can live independently without restrictions.

Nutrition is also key. Their diet is carefully planned to rebuild muscle and bone while supporting metabolic recovery after months in space.

Why it matters: Protecting astronaut health for future missions

The 45-day rehabilitation program isn’t just about recovery—it’s about preparing astronauts for future missions. For Williams, who has now spent 608 days in space across three flights, this rehab is a step toward reuniting with her family—and possibly preparing for the next frontier.

NASA’s meticulous recovery process ensures that astronauts not only survive long-duration missions but return stronger, healthier, and ready for what’s next. Their journey home isn’t over yet, but NASA’s proven program ensures they’ll be ready for life back on Earth—and maybe even beyond.

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