Here is an introduction to strength training that older adults can do while lying down.
I believe many care facilities incorporate exercise and physical activity.
Exercises done lying down are safe for older adults and make it easier to move their bodies.
We’ve gathered simple exercises that can be done on a mat or futon.
You can even train while lying down with exercises that build leg strength and stimulate the muscles around the lower back to help relieve back pain.
As we age, our physical strength declines and everyday movements become slower.
For example, if there’s something on the floor and you can’t avoid it, you might fall and suffer an injury or fracture, which could lead to being bedridden and hospitalized.
Why not try building strength at a comfortable pace for older adults with exercises you can do while lying down?
- [With Video] Lower-limb strength training for seniors that can be done in bed
- [For Seniors] Easy and Fun Core Training
- For seniors: Leg-strengthening exercises you can do without overexertion.
- [For Seniors] Exercises to Walk Again. Fall Prevention
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Leg and lower-back training: Fall prevention
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- [For Seniors] Simple Recreational Activities You Can Enjoy While Seated
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- Back-strengthening exercises for seniors: easy routines suitable for women
- [For Seniors] DIY Hand Rehabilitation Tools to Strengthen Fingertips: A Collection of Handmade Ideas
- [For Seniors] Recommended Muscle Training Gear. Simple and Easy
[For Seniors] Do-It-Lying-Down! Strength Training (1–10)
Lower body and abdominal training
The ideal is to keep your back straight and walk briskly even as you get older.
According to one study, when researchers examined seniors’ walking speed and their survival rate ten years later, they found that those who walked faster tended to live longer.
The muscles you need for walking—thighs, glutes, and abdominals—are essential.
With the simple exercises you can do in bed—leg raises, hip raises, and ab crunches—let’s start building a body that will keep you walking energetically into the future.
Even though it’s strength training, the key is to take it slow and avoid overexertion.
Full-body stretch
You can even do full-body stretches while lying down, which also help prevent injuries! Lie on your back, relax your whole body, and get ready.
Clasp your hands and reach them overhead to stretch your entire body.
Be sure not to hold your breath while stretching.
Point your toes downward, pull them upward, or turn them outward to stretch your whole legs.
Pulling your knees toward your chest will stretch your glutes, and if you bend your legs, support the back of your head with your hands, and look toward your belly button, it also works your abs! Try incorporating one of these each day before bed or in other low-stress moments of your routine.
Recommended! Ab workout
Many people probably think you need hardcore training to work your abs.
But in fact, you can effectively stimulate them even while lying down! Lie on your back with a pillow slightly elevating your head, bend your knees, and get into position.
Then simply lift your head as if peeking at your belly button and slowly lower it back down, repeating the movement.
You can also bend one leg and extend the other, then raise and lower the extended leg—this will also engage your abs well.
Start with about 10 reps and gradually increase the number within a comfortable range.
Improve hunched posture too! Ab workout
This is an abdominal workout you can do while lying down that is effective for rounded shoulders and lower back pain, concerns many older adults have.
Lie on your back, open your legs like a frog, and lift your hips off the floor.
From there, raise your legs further until your pelvis is upright, then clap the soles of your feet together.
If you have room to spare, twist your body to the side and do the same movement diagonally upward to also stimulate the muscles around your waistline.
Even just lifting your legs requires core strength! Start with a small number of reps and don’t overdo it.
Leg strength training
As we get older, pain in the hip and knee joints can develop and interfere with daily life.
Movements like standing up, sitting down, and going up and down stairs use the muscles in the thighs, calves, and below the knees.
In addition, strengthening the gluteal muscles improves posture and can help alleviate lower back and knee pain.
To help prevent becoming bedridden, let’s start building leg strength.
This exercise can be done while lying down on a mat or futon, so it’s recommended for older adults as well.
Stretching while lying down
As we age, our muscles weaken and our bodies become less flexible, which can interfere with daily activities like walking.
By stretching, you can lengthen your muscles and joints and move your body more smoothly.
The stretches introduced here can be done on your bed when you wake up in the morning or before going to sleep after a bath, so try starting gently without overexerting yourself.
After a bath, your body is warm, blood flow is improved, and your muscles relax more easily, making stretching even more effective.
It’s also recommended to stretch while breathing slowly and deeply.
It’s similar to yoga.
Back pain improvement exercises
As we get older, phrases like “my knees hurt” and “my back hurts” tend to become standard refrains.
Causes of back pain include cartilage wear due to aging and hormonal influences, but the biggest factor is said to be lifestyle habits, such as the way we sit.
Poor posture maintained over a long period can gradually deform the joints and eventually lead to pain.
To help maintain good posture, let’s energize our daily lives by strengthening the core with this exercise, training the muscles from the back to the hip joints and the abdominal muscles.