Exercise is important. Physically active older adults live longer, healthier lives and experience a better quality of life compared with sedentary seniors.
Regular exercise helps the older person you care for maintain their independence. They’ll be better able to perform daily activities and be less likely to fall. And if they do fall, they’re less likely to be seriously injured.
Physical activity helps prevent — or at least better manage — age-related conditions such as diabetes, hypertension and osteoporosis. It can improve cardiovascular health, reduce stress, anxiety and depression and support cognitive function and emotional well-being.
However, arthritis pain and stiffness, balance and stability issues, fear of falling and other issues can make exercise difficult for older people. In addition, muscle strength declines with age. Muscle weakness can make seemingly simple tasks such as walking to the bathroom or just getting out of bed feel overwhelming.
Still, the need for exercise remains. The Centers for Disease Control and Prevention recommends at least 150 minutes a week of moderate-intensity physical activity, or 75 minutes of vigorous activity per week.
But what if your loved one can’t stand up safely?
What Are the Benefits of Bed Exercises?
For older adults with limited mobility, bed exercises offer a practical solution. These are some of the key benefits:
- Improved Circulation: Even gentle movements can enhance blood flow and reduce the risk of pressure sores.
- Muscle Strength: Strengthening exercises help prevent muscle atrophy.
- Flexibility: Stretching and other flexibility exercises can increase the range of motion and reduce stiffness in older adults.
- Safety: For older adults who are more frail, being able to exercise in bed mitigates the risk of falling.
Common Bed Exercises for the Elderly
Most bed exercises are designed to be performed lying down. If your loved one feels able, consider adding light weights or resistance bands to the exercises. Here are some to try with the older person you care for :
Gentle Stretches
- Arm Crosses: Have your loved one stand up straight, their feet shoulder width apart. Make sure they keep their back straight and hips facing forward, with their arms stretched horizontally to their sides. They then cross their arms and then bring them out and back as far as they can. Repeat this back and forth motion.
- Neck Stretches: Have them lie on their back. Keeping their shoulders relaxed, they should rotate their neck toward one shoulder and hold for about 30 seconds. Repeat on the other side.
- Shoulder Shrugs: Have the person sit on the bed, lift their shoulders, hold and relax. Repeat.
- Knee-to-Chest Stretch: Have them lie on their back and bring one knee up to their chest, holding for 30 seconds. Then have them return to the starting position and repeat with the other leg.
- Palm Stretches: Have your loved one place their palms together in a prayer position. With their palms pressed together, slowly spread their elbows apart. Hold the stretch for 10 to 30 seconds, then repeat.
Mobility: Range-of-Motion Exercises
- Knee Bends: Have the person lie on their back with legs bent and feet flat on the bed. Have them slide one heel along the bed, straightening the leg as much as possible. Hold for a short time, then return to the starting position and repeat with the other leg.
- Joint Rotations: Have the person make circles first with their elbows, with their wrists and ankles. Make sure they do several in each direction .
- Arm Circles: Have the person lie on their back and extend their arms to the sides at shoulder height. Tell them to make small circular motions with their arms, gradually increasing the size of the circles.
- Leg Circles: Have them lie on their back with their legs extended, and then tell them to lift one leg slightly off the bed, making circular motions and gradually increasing the size of the circles.
Strengthening Exercises
- Isometric Exercises: Have the person contract a muscle without joint movement. For example, they could press their palms together as hard as they can without moving them. Hold for a few seconds and release.
- Bridge: Have them lie on their back with their knees bent and feet on the mattress, then tell them to squeeze their buttocks and lift their hips. They should hold the position for a few moments, then lower. Repeat.
- Leg Extensions: Have them lie on their back and bend their knees, putting their feet flat on the bed. Have them stretch one leg and touch the bed with their heel, then return and extend the other leg.
- Lower Trunk Rotation: Have them lie on their back with knees bent, then slowly bring both knees down to one side. Make sure they hold, then return to the original position and repeat on the other side.
- Supine Leg Marches: Have them lie on their back with their knees bent and feet on the mattress. Tell them to lift one knee toward their chest about one or two inches, then relax the leg. Repeat with the other leg.
- Arm Raises: Keeping their elbow bent at 90 degrees and core engaged, have your loved one exhale and slowly lift their arms up and out to the sides, stopping just before their elbows reach shoulder height. At the top of the movement, their palms should be facing the floor. Inhale and lower the weight (or empty-handed) with control back to the starting position.
- Hand Exercises: Have them squeeze a soft ball firmly for about 15 seconds. Release. Repeat 10 to 15 times.
Balance Exercises
Most balance exercises require standing, but here’s one that can be done from the bed:
- Sit and Stand: Have your loved one sit on the bed and then stand up. Then have them sit back down and repeat. If they are frail or have difficulty standing, consult your health care professional. You may want to skip this one.
- Dead Bug: Have them start by laying flat on their back with their arms and legs elevated. Next, release one leg down. Simultaneously release the opposite arm down while holding the non-exercised arm and leg in position. Have them return to the starting position and exercise the opposite arm and leg.
Considerations for Doing Bed Exercises With Specific Health Conditions
Your physician or physical therapist can provide exercises tailored to the older person’s particular needs, but here are some things to keep in mind:
- Arthritis: Gentle stretches and range-of-motion exercises can alleviate arthritis stiffness and pain.
- Dementia: Consider guiding them through repetitive exercises that are easy to follow.
- Stroke: Targeted exercises for affected limbs may improve mobility and strength.
- Surgical Recovery: Talk to your health care team about exercises that support recovery without straining surgical sites.
Helping Seniors Perform Bed Exercises Safely
Ideally, a physical therapist or other health care professional will demonstrate the exercises to you or the older person. If not, ask for videos and diagrams.
Here are some suggestions for ensuring safety:
- Monitor Alignment and Mechanics: Help the person maintain proper body position during exercises. Consider using pillows to support their neck or other body parts as needed.
- Begin Slowly: Start with gentle movements, such as simple stretches. Gradually increase intensity.
- Don’t Overdo It: Encourage the person to listen to their body. That means stopping when they feel pain and resting when they’re tired. Ask them to tell you about any discomfort or fatigue.
Create a Routine for Senior Bed Exercises
The key to increased mobility and other positive effects of exercising is to get in the habit.
It starts with setting achievable goals. Write down those goals and put them where you and the older person will notice them daily. The goals could range from minutes of exercise each day to being able to walk to get the mail or attend a grandchild’s wedding.
Set a regular time each day for exercise and try to stick to it. This helps build an exercise habit. Start slowly and gradually build a consistent exercise regimen. Review the safety tips above, and try to keep it interesting by adding new exercises to the schedule or setting the movements to music.
Tips for Caregivers When Helping Seniors Do Bed Exercises
There are many ways to help support someone in starting a bed-exercise regimen, but it begins with checking with health care professionals to make sure the exercises are safe and appropriate.
A physical therapist can customize routines and demonstrate proper techniques to prevent injuries. Schedule regular check-ups so you can make any necessary adjustments — perhaps moving from bed exercises to something more vigorous.
Once you’re on your way, here are some ways to make it a positive experience:
- Be Supportive: Simply being present and demonstrating empathy can make a big difference.
- Be Patient: The person you care for may become frustrated and lose either their interest or their temper. Don’t lose yours. Remind them that everyone faces setbacks.
- Celebrate Success: Exercising for any number of days in a row is reason enough for a celebration. So is achieving increased intensity and duration with exercises. Just be careful not to patronize or fall into using elderspeak.
- Keep It Safe: Be vigilant in watching for signs of pain, dizziness or excessive fatigue.
- Adjust the Exercises: Log the person’s progress and make changes as needed.
Putting together the right exercise routine for an elderly person may take time. By building a support system and engaging the person you care for on a regular basis, you can make it work.
BrightStar Care® Supports Senior Exercise Routines
BrightStar Care caregivers are creative, dedicated, supportive and careful when it comes to supporting a bed exercise routine for seniors. Whether you're looking for in-home care services or assisted living for your loved one or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call (866) 618-7827 to learn more about how BrightStar Care offers A Higher Standard®.