[With Video] Lower-limb strength training for seniors that can be done in bed
As people get older, they tend to have fewer opportunities to move, and some find it difficult to walk due to issues like lower back or knee pain.
You might be wondering, “Are there any simple exercises I can do in bed?”
In this article, we’ll introduce lower-body exercises you can do while lying in bed.
To help you maintain a healthy body for as long as possible, try incorporating them little by little.
Since some exercises may not suit everyone, if you feel pain, please switch to a different one.
- For Seniors: Strength Training You Can Do While Lying Down
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [Seated] Fun Health Exercises for Older Adults and Seniors
- [For Seniors] Exercises to Walk Again. Fall Prevention
- [For Seniors] Fun Exercises You Can Do While Seated
- [For Seniors] Recommended Easy Strength Training
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Leg and lower-back training: Fall prevention
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Walking Training: Simple, Easy-to-Do Ideas
- [For Seniors] Recommended Muscle Training Gear. Simple and Easy
[With video] Introducing lower-limb strength training for seniors that can be done in bed (11–20)
Single-leg hip raise
Single-leg glute bridge exercises are effective lower-limb strength training that you can do in bed.
Starting from a supine position with your legs crossed, keep one foot firmly planted, bend the other leg, and lift your hips.
This strengthens the glutes, thighs, and lower back muscles, which helps with walking and standing up.
It also improves balance, contributing to fall prevention.
For older adults, it can help make daily activities smoother.
Performing it slowly allows you to do it safely.
Take it easy and try to keep it up while enjoying the process.
leg swing exercise
Leg-swing exercises are easy to do while standing or sitting, so they’re highly recommended.
They’re important for strengthening the lower body and improving balance.
In particular, they help older adults prevent falls and walk more steadily, so it’s best to make them a daily habit.
In fact, just swinging your legs 10 times can cut the risk of becoming bedridden by half—more than even walking 10,000 steps.
You can do this exercise either standing or lying down, so older adults can continue without strain.
It’s a relaxing activity you can enjoy while watching TV, making it suitable for just about anyone.
In conclusion
As the years go by, many people find it easier to notice a decline in muscle strength, and some even experience joint pain when it’s severe.
This time, we’re introducing lower limb exercises that can be done in bed.
Since they all start from comfortable positions, please consider using them for training among older adults.