Khaberni - As you age, bone density begins to decline gradually, and the body loses muscles at a faster rate than its ability to compensate, increasing the difficulty of performing daily tasks such as climbing stairs or carrying objects, and at the same time raising the risk of balance disorders and fall accidents and the serious health complications accompanying them.
In this context, spine and orthopedic surgeon Dr. Gbolaahan Okubadejo emphasizes the importance of maintaining regular physical activity after the age of 65, for its pivotal role in supporting overall health and enhancing independence.
Explaining to the website "Eat This," Dr. Okubadejo notes that traditional exercises may pose a challenge for seniors, especially those that require getting down to the ground or getting up from it, but reassures that staying active does not require strenuous effort, as simple exercises practiced on the bed can make a noticeable difference in improving movement and posture, and reducing pain.
He adds that bed exercises are suitable for age-related physical changes and effectively help strengthen the muscles of the legs, buttocks, and trunk, without needing high levels of balance or flexibility, and that the mattress provides greater comfort for the joints, encouraging continuity and reducing the likelihood of stopping due to pain.
Supporting this view, a study published by the "European Journal of Muscle Sciences" in 2023, showed that implementing a comprehensive exercise program while lying on the bed led to a noticeable improvement in the quality of life of the elderly participants, along with decreased pain levels and muscle atrophy risks associated with aging.
The study also confirmed that bed exercises represent a practical and safe option, not only easy to apply, but also providing a sustainable solution that supports long-term commitment to physical activity.
7 safe exercises on the bed
These exercises can be performed in the morning or before bedtime and are particularly suitable for those with limited mobility or balance issues.
Note: It is advised to start with a few repetitions and gradually increase them according to ability, and consult a doctor or physiotherapist before adopting a new exercise program.
Bed-Walking
This exercise helps to activate blood circulation and strengthen the leg muscles without putting much pressure on the knees or the back.
• Lie on your back with your legs extended.
• Alternately raise your knees towards your chest, mimicking a bicycling or slow air-walking motion.
• Continue for 20 to 30 seconds depending on your ability, and repeat the exercise several times.
Glute Bridge Exercise
This exercise enhances the strength of the abdominal, lower back, and buttock muscles, aiding in getting up from the bed or chair and maintaining an upright posture while walking.
• Lie on your back with your knees bent and your feet on the bed.
• Place your arms at your sides with your palms facing down, pressing on the mattress.
• Press with your heels to slowly lift your hips off the bed until your body forms a straight line from your shoulders to your knees.
• Hold this position for a few seconds, then slowly return to the starting position, and repeat the exercise several times.
Dead Bug Exercise
Harvard Health magazine notes that this exercise is one of the safest and most effective core-strengthening exercises for seniors, as it supports spinal stability without excessive strain.
• Lie on your back with your arms raised upwards, and your knees bent at a 90-degree angle.
• Lower your right arm with your left leg slowly towards the bed, keeping your back stuck to the mattress.
• Return to the starting position, then repeat the motion alternately with your left arm and right leg.
Seated Balance Exercise on the Edge of the Bed
This exercise contributes to improved muscle control and stability and is beneficial for those who struggle with sitting or standing without support.
• Sit upright on the edge of the bed with your legs outstretched and leveled either on the floor or on the bed based on the height.
• Raise one leg slightly off the ground with the knee slightly bent.
• Hold this position for 10 seconds or more, maintaining a straight back, and you can use your hands for support if necessary.
• Repeat the exercise with the other leg, and try to alternate between sides 5 to 10 times.
Heel Slide
This exercise supports knee flexibility and reduces joint stiffness, especially for those who spend a long time sitting or lying down.
• Lie on your back with your legs extended.
• Bend one knee while keeping the foot on the bed.
• Slide the heel slowly towards your buttocks, then extend the leg back in a sliding motion.
• Alternate between legs and repeat several times.
Ankle Pumping
Cleveland Clinic physical therapist Michelle Hudson says that ankle pumping helps improve circulation, especially for those who have limited mobility or spend prolonged periods in bed.
• Lie on your back or sit with your legs extended.
• Move your toes up and down, as if pressing on a gas pedal and then lifting your foot off it.
• You can repeat the movement for several minutes throughout the day, especially after long periods of sitting or lying down.
Straight Leg Raise Exercise
This exercise strengthens the hip and knee muscles and improves joint flexibility, facilitating daily activities such as climbing stairs and dressing.
• Lie on your back with one leg bent at a 90-degree angle and the foot on the mattress, keeping the other leg straight.
• Gently tense the thigh muscles, then raise the straight leg slightly off the bed for just a few centimeters.
• Hold the leg position for a moment, then slowly lower it back to the bed, and alternate between legs.
Safety Tips While Performing Exercises
1. Maintain proper posture to avoid strain or muscle injury.
2. Stop immediately if you experience sharp pain, dizziness, or difficulty breathing.
3. Use pillows for back support or between the knees if necessary.
4. Ensure the bed provides adequate support, and avoid excessively soft mattresses that may make it difficult to maintain balance.
5. Consult a doctor or physiotherapist before starting any new exercise program, especially for those recovering from surgery or suffering from chronic diseases.
The Role of Caregivers in Encouraging Seniors
Physical therapist Melissa Burns for the "American Association of Retired Persons" (AARP) website indicates that support from caregivers plays an important role in the safety and continuance of seniors in practicing exercises, through:
• Providing encouragement and gentle follow-up without pressure.
• Assisting in achieving correct and comfortable positions.
• Monitoring the exercises and the frequency of their performance, especially for those with memory weakness or concentration difficulties.
She explains that involving family members or caregivers in the daily exercise routine can transform it into a joint activity, less daunting and more enjoyable.
Why are bed exercises important after 65?
Committing to simple bed exercises contributes to a range of health benefits, the most notable of which are:
• Improving blood circulation and reducing the feeling of heaviness in the legs.
• Maintaining muscle strength and limiting their atrophy, which reduces the risk of falls and helps in performing daily tasks more independently.
• Enhancing mood and sleep quality, especially as movement becomes easier and less painful.
• Helping prevent some chronic diseases or mitigating their complications, such as high blood pressure and diabetes, within an integrated healthy lifestyle.
• Supporting cognitive health by encouraging the brain and body to work together in coordinated movements, enhancing focus and attention.
Ultimately, these exercises aim not only to build strong muscles but also to maintain independence and the ability to perform daily life activities with greater confidence and comfort, even after the age of 65 and beyond.
