Adequate exercise is crucial to maintain fitness and keep muscles strong.
FEED YOUR MUSCLES FOR EVERYDAY STRENGTH
If you’re unlucky enough to be ill or bedridden, it’s important you try to maintain some movement. Lying in bed will likely reduce your muscle mass and fitness unnecessarily. Keeping up movement, even during a hospital stay, will help you to a faster recovery.
Try these 7 simple, gentle exercises. Start slowly and take a break when you get tired. If the exercise hurts, stop immediately. You can do these exercises several times a day, for example after each meal. You can use small dumbbells to make the exercises more challenging.
IF YOU ARE BEDRIDDEN
7-MINUTE MUSCLE TRAINING
LIFT LEGS
Move an extended leg up and back. Alternate left and right.
KNEE AND HIP BEND
Slide your foot as far as possible towards the buttock and back.
BRIDGE
Bend your knees and place your feet flat on the mattress. Raise your hips and hold the bridge for 5 seconds.
LIFT ARMS
Move your arms up and back as far as possible.
BEND ARMS
Stretch and bend your arms with your elbows at your sides.
REACH OUT
Move both arms up and back as far as possible.
MOVE ANKLES
Pull one foot towards yourself and hold for a moment. Relax and alternate left and right.
Perform each exercise in a controlled manner for 45 seconds, then rest for 15 seconds.