Workouts in Bed
When you are living in an assisted living facility, it is not always possible to get up and go to the workout room or even go for a walk.
On days when you are bedridden, such as following an illness or procedure, you should still try to move your body as much as possible.
These workouts are going to help you do that.
Leg Lifts
If you are bedridden, it is really important that you move as much of your body as you can.
Unless you just had surgery on your legs, ankles, or feet, you should try some leg lifts.
This will get your circulation going and at least give you some movement until you are able to get out of bed. Plus, leg lifts not only work on your leg muscles, but can also engage your abs and lower back as well. You can lift your legs one at a time either bent or straight while lying on your back, or you can do side leg lifts when laying on your side.
These are simple exercises you can do while watching TV, so it really is a good way to keep moving while you are in bed.
Palm Stretch
The next exercise can be done in bed and is something you can do even after surgery or with a severe illness.
The palm stretch is going to help to stretch out and move your hands, wrists, and arms, which also improves your circulation.
Gradually moving and stretching different body parts is vital to handling bed rest and possibly one day getting out of bed without too much pain or immobility.
A palm stretch is done by opening your palm and stretching out your fingers, then trying to touch your palm with each finger, one at a time. That is all that is needed.
Bed Yoga
Yoga is a recommended exercise for seniors in an assisted living facility, because it is something you can do alone or in a group, and many communities even offer classes.
However, you can also do it right in your own bed with some simple moves.
There is the happy baby pose, which might have a silly name, but can be effective. You just lay on your back and bend your knees, then hold onto your feet as you do so.
Try to hold it for 5-10 breaths.
If you can handle it, pulling your knees to your chest and holding it is another good yoga pose to do in bed.