Fitness Anywhere Series: In-Bed Moves for Seniors and the Disabled
Staying active can improve circulation, strengthen bones, muscles and joints, stimulate appetite and boost your mood, and is crucial, especially for seniors and the disabled. If you are bedridden, this can pose as a challenge, but not a barrier.
There are so many reasons to stay active and so many different activities that just about anybody can do to get moving, even if you're bedridden. Here are a few ideas to get you moving:
- Lift legs straight off the bed. Flex arms and ankles.
- Lift head off the pillow and turn from side to side.
- Pull up on a bar above head (pull bars are available at medical supply stores).
- Breathe deeply and exhale completely several times, taking in as much air as possible each time.
- Lay flat with your legs straight, tighten your abdominal muscles and slowly lift your legs up and down.
- Squeeze a ball or sponge.
- If you can, lay flat and clench your thigh muscles and keep them tightened for five to 10 seconds at a time.
- Repeat each exercise, gradually increasing the repetitions.
What other kinds of activities can you engage in to stay fit in bed? Share them here!