Do you ever feel like working out just isn't in the cards, especially when you're stuck in bed due to health or injury issues? There's no need to despair! Staying active and getting regular exercise is still possible – even from your own bed. That's why we've put together this guide on 6 exercises for bed bound patients who want to stay fit with minimal physical strain. From simple stretches and strength-building moves designed specifically for the confined space of your bedroom, to tips on how to keep motivation high while cooped up indoors, read on for an all-inclusive look at squeezing fitness into a supportive but stationary lifestyle.
1- warm up
Warming up is an important part of any exercise routine and there are exercises for bed bound patients designed to get their heart rate going and prepare their muscles for activity. Warming up increases flexibility by gradually lengthening the muscle, and helps to reduce the risk of injuries caused by stressful exercises.
As well as exercises such as arm circles and leg lifts, stretches that allow movements in different directions – such as chair exercises – are excellent warm-ups for bed bound patients. Warm up exercises can also help to reduce mental stress and improve blood circulation while providing a gradual transition from rest to physical activity.
2- chest exercises
Chest exercises are a great way to keep your body strong and healthy. They can help prevent back conditions, exercise your diaphragm and ribcage, which improves breathing and lung function, and even help reduce risk of cardiac events. As we age, chest exercises become increasingly important in having a full range of mobility in our arms and upper body strength.
Even if you're bed-bound due to illness or injury, exercises like wall push-ups or arm lifts can help build strength without too much strain on the joints. With exercises that engage your chest, wrists, elbows and shoulders you can prevent the onset of chronic pain while increasing mobility and flexibility in that area. Remember to always start moderate with chest exercises as they impact other parts of the body as well including your neck and spine.
3- arm and shoulder exercises
Arm and shoulder exercises can help you increase your strength, flexibility and mobility in various ways. Whether you're looking to work on upper body exercises or exercises while bed bound, there is something that can get you moving in the right direction. Arm exercises are great for improving range of motion and developing muscle mass, which can make daily life easier to manage.
Strengthening exercises for your shoulders can also improve posture, decrease the risk of injury and reduce back pain. Recent studies have even shown that regular exercises for the arms and shoulders can lead to better overall physical health. So why not incorporate these simple exercises into your exercise routine today?
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4- abdominal exercises
Abdominal exercises are an important part of any fitness plan or rehabilitation routine. Despite sometimes feeling like a mundane task, they can have tremendous benefits for the entire body. For bed bound patients, exercises that target core muscles can help reduce back pain and improve overall muscle strength and balance.
For example, exercises such as isometric exercises and hip lift exercises provide a low impact option to engage the abdominal muscles while protecting lower back health. It's important to remember that exercises should be completed with caution under the supervision of a doctor or physical therapist to ensure optimal safety and results.
5- hip and thigh exercises
Hip and thigh exercises are an essential part of any wellness routine and can help to improve overall strength and mobility. For bed bound patients, exercises like hip lifts, bridges, and modified leg circles can be used to help strengthen these areas without the need to leave their bed.
Including exercises for the hips and thighs can also help to prevent chronic pain in these regions by improving circulation and range of motion. No matter your physical ability or stage of recovery, exercises for the hips and thighs are a great way to stay healthy while respecting medical limitations.
6- leg exercises
Exercising your legs doesn't have to be a daunting process, with exercises that can fit into any lifestyle. From low impact exercises such as walking, swimming and cycling to more strenuous exercises such as running, elliptical exercises and stair climbing, there is something for everyone. For those who are bedbound, exercises such as leg lifting and flexibility exercises can help maintain muscles strength and range of motion until mobility can resume.
Controlled ankle movements like circles and scissor kicks will help develop coordination and balance while sitting exercises focusing on calf raises or quadriceps holds can also be done. Leg exercises benefit the entire body by increasing circulation, strengthening bones and improving heart rate so don’t forget to give your lower extremities some exercise!
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Conclusion
While it’s easy to let your fitness fall by the wayside when you’re feeling under the weather, it’s important to remember that staying active is key to a speedy recovery. That’s why we put together this list of 13 exercises for bed bound patients – so you can stay fit even when you’re stuck in bed. From simple stretches to light dumbbell workouts, there’s an exercise on this list for everyone. So what are you waiting for? Get up and get moving!
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 02137136090 to find a verified doctor for your disease.
Source: https://instacare.pk/blog/ultimate-guide-to-staying-fit-from-bed
