It is normal for us to lose some muscle mass as we age. In fact, the average person can expect to lose3 to 8 percent of muscle mass per decadeafter 30 years!
Luckily there isthings you can doto slow the loss of muscle mass and maintain as much strength as possible over a lifetime. These include lifestyle interventions such asEat plenty of protein and get regular exercise. These procedures are particularly important for older people who are bedridden or sedentary due to long hospital stays or chronic conditions such as stroke.
If your loved one is bedridden due to injury or illness, it's important to help them remain as mobile as possible to minimize the risk of deconditioning. One easy way to do this is to help them do both passive and active exercises in bed. Read on to learn why bed exercises are important for inactive or bedridden seniors and which bed exercises are best done daily.
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have in mind:
Before you start a new exercise, we strongly recommend that you follow the advice ofNational Institute on Agingand consult your doctor.
Table of contents
Benefits of bed exercise for seniors
The best bed exercises for seniors
Leg strengthening exercises in bed
Exercises for turning in bed
stretching exercises in bed
Core strengthening exercises in bed
Resistance band exercises in bed
Diploma
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Benefits of bed exercise for seniors
Did you know that bed rest increases the risk of a complex process known as physical deconditioning? Physical deterioration is associated with poorer health outcomes andrising healthcare costs.
The effects of deconditioning can kick in faster than you think. Studies show that being completely bedridden can lead to such a high loss of muscle strength1 to 3 percentper day! Rapid loss of strength can rob an older person of their independence and also increase the demands on their caregivers. In addition, bedridden older people are also at higher risk of other diseases.complicationssuch as pressure sores, poor circulation, reduced bone density, pain, reduced joint mobility, incontinence and even depression.
Bed exercisesmay not be intense enoughto completely avoid the deconditioning caused by being bedridden, but they can help. Bed exercises offer an easy way for inactive seniors to get active in bed and do something good for their physical and mental well-being. Bed exercises are also generally well tolerated, easy to perform, and require little or no equipment.
Helping your elderly loved one with their bedside exercises can also be a great way to connect and give them that toohealing power of touch.
The best bed exercises for seniors
the next bedExercises are some of the best options for seniors.who are bedridden. If your loved one is under medical supervision, talk to your doctor before beginning these exercises to ensure you choose the right exercises for your needs. A physical therapist can also help create a customized home exercise program for your loved one and show you how you can help.
Here are some additional tips to keep in mind before you get started:
- Aim to do these exercises at least 10 times per session and at least one to three sessions per day or as much as you can tolerate.
- Do not hold your breath during these exercises.
- To help a loved one with these exercises, hold your limbs with your hands near the joints.
- Move the joints as much as they can comfortably. Don't squeeze a joint until it hurts.
Leg strengthening exercises in bed
1. Hamstring Games
Hamstring Games: Lie on your back with one leg bent and your foot on the mattress. Without moving your leg, push your heel into the mattress. Hold for 5 seconds and then relax.
2.Quad-Sets
Quad-Sets: Lie on your back with your legs stretched out. Without moving your leg, tighten your thigh muscles and press the backs of your knees into the mattress. Hold for 5 seconds and then relax.
3. StdIP hijacking
Hüftabduktion: Lie on your back with your legs stretched out. Move one leg to the side as far as possible without bending to the side. Keep your toes and knees pointing towards the ceiling.
4.straight leg raise
straight leg raise: Lie on your back with one leg bent and your foot on the mattress. Tighten your abs and raise your other leg about 6 to 8 inches above the mattress and then lower it.
Exercises for turning in bed
1. Bridge
Ponte: Lie on your back with your knees bent and your feet flat on the mattress. Tighten your abs, squeeze your glutes, and raise your hips in the air until they are straight or as high as possible. Then go down.
2.lower trunk rotation
lower trunk rotation: Lie on your back with your knees bent and your feet flat on the mattress. Keeping your back straight, slowly lower your knees to the right toward the mattress as far as you can. Then bring your knees up and to the left.
stretching exercises in bed
1. Knees to chest
knees on the chest: Lie on your back with your legs stretched out. Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch. Hold for 20 to 30 seconds and repeat on the other side.
2. Anklet
ankle pumps: Lie on your back with your legs stretched out. Point your toes toward your head as much as possible. Then point your toes as far away from you as possible. A rescuer can also push your toes toward your head and hold them for 20 to 30 seconds.
3.Overhead shoulder curl
Overhead shoulder curl: Lie on your back with your legs stretched out. Put your hands together or hold a light object (such as a can or towel) with both hands. Tighten your abs and raise your hands above your head as high as possible. Try to keep your elbows straight and your back flat on the mattress. Then slowly lower your hands.
4. Wrist stretch
stretch the wrist: Lie on your back. With one hand, gently press the other hand down, bringing the palm closer to the forearm. Hold for 20 to 30 seconds. To extend the wrist in the opposite direction, gently push the opposite hand up and bring the back of your hand closer to your forearm. Hold the position for 20 to 30 seconds and then relax.
5. Stretching the neck
Neck Stretch: Lie on your back. Slowly bring your right ear toward your right shoulder until you feel a stretch in the left side of your neck. For an extra stretch, you can gently hold the left side of your head with your right hand. Hold the position for 20 to 30 seconds and then relax. Repeat on the other side.
Core strengthening exercises in bed
1.later pthin elf
Pelvic tilt backwards: Lie on your back with your knees bent and your feet flat on the mattress. Slowly press your lower back into the mattress. Hold for 5 seconds and then relax.
2nd gear in supine position
back walk: Lie on your back with your knees bent and your feet flat on the mattress. Tighten your abdominal muscles and raise one knee to your chest. Slowly lower your foot onto the mat and repeat on the other side.
3. Gluteales Spiel
glute game: Lie on your back with your legs stretched out. Tighten the glutes. Hold for 5 seconds and then relax.
Resistance band exercises in bed
1.Bandtrenner
Bandtrenner: Lie on your back with your legs stretched out. Hold a resistance band with your hands shoulder-width apart, palms down. Tighten your abs and gently squeeze your shoulder blades while opening your hands.
2.diagonal shoulder flexion
diagonal shoulder flexion- Lie on your back and hold one end of a resistance band in each hand. Put your hands on your right hip. Raise your left hand up and over your left shoulder, moving in a diagonal line. Try to keep your elbow straight. Then go down. To switch sides, simply place your hands on your left hip and lift with your right hand.
3.Shellfish
Shellfish: Lie on your side with your knees bent. Place a resistance band around your lower legs. Tighten your abs and spread your knees. Keep your feet together and your hips stacked on top of each other. You can also do this on your back with your knees bent and your feet flat on the mattress.
Diploma
Even active older adults will experience some loss of muscle mass as a natural part of aging. But older people who are bedridden due to illness or injury are at even greater risk of decreased strength and other consequences of deconditioning.
Bed exercises are simple, effective movements that can reduce the risk of deconditioning and help a bedridden elderly person avoid the physical and emotional consequences of inactivity. These exercises can be done alone or with the help of a caregiver. If any of the exercises hurt, stop and talk to a doctor or physical therapist who can help you change the movement or find alternative solutions.
The best thing to remember is that consistency is key. The more regularly a bedridden senior does these exercises, the more benefit they will derive. Therefore, choose at least a few that can be done every day. Over time, these exercises can help people feel and move better. Stick with them and make them a part of your daily routine!
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