Staying active is important for people of all ages to maintain strength, flexibility, and overall health. It’s just as important for seniors to stay active. But that doesn’t mean you need to put in grueling hours at the gym. In fact, you don’t even need to leave your bed, which is great news if you have mobility or balance issues. The gentle exercises to do in bed listed below can help reduce stiffness and improve circulation, and might even boost your mood, since we know physical movement affects our mental well-being.
In-Bed Exercises for the Elderly
Seniors (or anyone with mobility or balance issues) can do the following exercises in bed. They also serve as great couch exercises for seniors and can be done while watching TV or talking to your family.
Ankle Circles
This exercise is helpful for improving ankle mobility and circulation, while also providing a gentle stretch to the calf, ankle, and foot. To do ankle circles:
- Lie on your back with legs extended.
- Slowly rotate your right ankle clockwise 10 times, then counterclockwise 10 times.
- Do the same thing with your left ankle.
Knee Lifts
These bed leg exercises will strengthen your leg and abdominal muscles. They also help improve and maintain hip flexibility. Knee lifts in bed are straightforward to do:
- Lie on your back with both of your knees bent and your feet flat on the mattress.
- Slowly lift one knee toward your chest, then hold it for a couple of seconds.
- Lower your leg back down until your foot is resting flat on the mattress again.
- Repeat with your other leg and continue going back and forth as many times as is comfortable.
Leg Extensions
For more challenging leg exercises lying down, try a few leg extensions. These bed mobility exercises are good for strengthening core and thigh muscles.
- Lie on your back with one leg fully extended and the other bent with your foot flat on the mattress.
- Tighten your thigh muscles and slowly lift your extended leg toward the ceiling.
- Hold for a count of three.
- Lower your leg and repeat with the other leg. Repeat the cycle as many times as is comfortable.
Shoulder Shrugs
It’s common for the shoulders to feel tight and achy, especially if we’re in the same position for a long period of time, which is why shoulder shrugs are good exercises for bedridden patients. Shoulder shrugs relieve tension and stiffness in the shoulders, while also strengthening shoulder muscles. These are also good sofa exercises for seniors. To do shoulder shrugs:
- Lie on your back with your arms relaxed at your sides.
- Slowly shrug your shoulders toward your ears, which should make you feel a nice, gentle stretch.
- Hold for a count of three.
- Release your shoulders back to their usual position. Repeat this exercise ten times.
Neck Rolls
Just as shoulder stiffness is a result of having to stay in one position for too long, the neck can also get stiff and achy with time. Neck rolls are perfect for relieving neck tension and increasing neck mobility. To do neck rolls:
- Lie on your back with your head resting comfortably on a pillow.
- Gently, slowly roll your head to the left.
- Roll your head back so you’re looking straight up.
- Gently roll your head to the right.
- Return to center and repeat several times on each side.
Safety Tips for Doing Bed Exercises
Exercises you can do on your bed or sofa are among the safest options for staying active. There are still some safety tips to keep in mind.
- Check with your doctor before starting any exercise program, even if you plan to do exercises while lying in bed.
- If you experience any pain or discomfort, stop and consult with your doctor or nurse.
- Start slowly. You can always do more bed exercises as you gain strength and mobility.
- Always be aware of the edge of the bed to reduce the risk of falling.
- Move any blankets, sheets, cords, or other loose items that can get tangled around your limbs.
Stay Active and Stay Safe with Help from Homewatch CareGivers
A professional, compassionate caregiver from Homewatch CareGivers® can keep you company while you exercise or help with any other tasks around the house. Or, if you prefer virtual care options, consider our Homewatch Connect™ service, which includes monitoring, reminders, and even virtual visits with your medical providers. Want to learn more? Contact us today or call 888-404-5191 to learn more about how we can help.
