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Bed Rest Fitness

Keeping Fit Mentally and Physically While on Bed Rest

By Catherine Cram

Maintaining muscular strength is difficult for women on bed rest as the inactivity causes muscles to weaken. Doing some low level strengthening exercises will help prevent the development of problems associated with poor muscular strength and keep the joints and muscles functioning properly.

Build up to one set of 10 to 12 repetitions of each exercise two to three times a week. Stop any exercise that causes discomfort or pain and consult with your health care provider before continuing with the exercises. Avoid holding your breath – use your breathing by exhaling with the lift, inhaling as you lower the weight.

• While in a sitting position with hands down at sides, grasp two food cans with palms up and slowly lift toward your chest. Lower slowly to beginning position.
• Raise straight arms from your sides up to shoulder level. Only raise the cans as high as is comfortable and lower slowly.
• Grasp cans and start with hands at chest level and press out and back slowly.
• Lift one arm with elbow in line with your ear and hand behind head – bend at elbow and lift weight until your arm is straight and return to starting position.

• In either a sitting or side lying position take a deep breath and exhale slowly, bringing in your abdomen. Try and envision pulling your belly button toward your spine. Hold the contraction for 3 seconds and slowly release.
• In a comfortable sitting position with knees bent and feet resting on the bed slide one leg out as you keep your tummy tightened. Use a count of three as you extend your leg out and again as you bring it back. Work up to 10 to 20 repetitions on each leg. Remember to exhale as you extend your leg and inhale as your bring it back.

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