8 Helpful Exercises Elderly Seniors Can Do in Bed
Regular exercise is important for seniors in order to maintain their strength and mobility as they age. However, there are many barriers that can make exercise difficult for some older adults. Illness requiring bed rest, low energy levels, or preexisting mobility issues can all play important roles in how frequently seniors are able to exercise.
Even if you’re not on bed rest, building a new habit around exercise is not always easy, especially if your mobility has decreased. Fortunately, it’s possible to exercise right in the comfort of your bed with simple yet effective movements that don’t take too much effort.
Whether you’re on bed rest or slowly working your way into a regular exercise routine, these eight easy bed exercises for seniors can help you develop healthy habits, maintain strength, and improve mobility.
- Knee Lift to Chest
- Ankle Rolls
- Straight Leg Lift
- Heel Slide
- Neck Roll
- Overhead Arm Lift
- Shoulder Shrug
- Cobra Press
Knee Lift to Chest
Begin on your back in a reclined position with your head flat on the bed or supported by a small pillow. Slowly lift one knee at a time toward your chest, feeling the stretch in your hamstrings. This exercise can help to stretch out your legs and hip flexors while stimulating multiple leg muscles, including your quads, hamstrings, and glutes.
Ankle Rolls
Poor ankle mobility can often lead to falls and injuries for older adults. Maintain your ankle strength and mobility by performing ankle rolls in bed. Simply circle your ankles one at a time at a slow pace for a few seconds in each direction.
You can also stretch the front of your calves and improve joint strength by pressing your feet forward and backward in a pedal-pressing motion.
Straight Leg Lift
If you want to improve your lower body strength as well as your hip flexor strength, practice the straight leg lift. Start in a fully reclined position, and lift each of your legs up from the bed one at a time.
Keep your knee straightened, and lift roughly six inches before putting your leg back down. To add an extra challenge, pause your leg at the top of the lift for a few seconds before placing it down.
Heel Slide
From a reclined position, slowly slide your heels back toward your bottom, and then return your leg straight.
Performing this movement one foot at a time can give you increased stability and support, but performing it with both feet at once can also strengthen your core muscles. Heel slides also work to strengthen your glutes and hamstrings, which are essential muscles for walking, sitting, and stepping up stairs.
Neck Roll
Sit up straight in bed and make your back as flat as you can, either by engaging your core muscles or propping yourself up with pillows. Move your head from one side to the other, and slowly work your way into a full circular motion.
This will work to increase your neck strength and flexibility while also helping release any tension you may have been holding in your neck and shoulders.
Overhead Arm Lift
Maintaining arm strength is essential for seniors who want to preserve their independence for as long as possible. You can easily exercise your arms from the comfort of your bed by beginning in a reclined pose with plenty of space around your head.
Lift your arms from your sides to above your head, and return them back down. Move slowly so that you can feel the muscles working and reach a fully stretched position through your shoulders.
Shoulder Shrug
Another great way to strengthen your shoulders in particular is with a simple shoulder shrug motion. Sit up straight in bed, adding extra pillows behind your back for support if needed. Lift your shoulders to your ears, lower them slowly, and repeat a few times, feeling the muscles in your shoulders start to burn slightly.
Cobra Press
The cobra press in yoga is a pose in which you start lying on your stomach and push your chest up with your hands, which are pressed to your sides. You can practice this type of movement in bed by removing your pillows and creating a fully flat surface.
Roll onto your stomach, and tuck your hands into your sides. Press slowly into your hands to lift your chest a few inches off the bed. Repeat this motion to strengthen your arms, chest, back, and glutes. If you have back problems or difficulty rolling over, this movement may be too strenuous.
Stay Healthy and Mobile With Easy Exercises in Bed
Experiment with these simply in-bed exercises, as well as any other stretches or movements that feel good, to maintain your strength and mobility. If needed, your in-home caregiver can also help you to perform these movements safely. No matter your mobility level, you can effectively protect your health with the right exercises.
If you or your family member is considering in-home care as part of a plan to age in place, contact Family Matters In-Home Care today for a free consultation. Our team is dedicated to supporting your family and helping older adults enjoy life in the comfort of their own home for as long as possible.
Some of the services offered by Family Matter In-Home Care include: Alzheimer’s & Dementia Care, Bed & Wheelchair Transfer Assistance, Companionship, Housekeeping & Meal Preparation, Personal Care, Recovery Care, and Transportation.
Serving the San Francisco Bay Area and Greater San Diego, Family Matter In-Home Care has offices throughout California.
