Exercises for People with Limited Mobility: Part 2 of 2

Breathing

One of the key elements of any exercise program is to learn proper breathing techniques. Breathing, by itself, is a good exercise because it is both therapeutic and relaxing. The most important thing to remember is not to hold your breath while exercising. This puts an added strain on the heart, and could even cause you to faint. Breathe in or blow out in rhythm with every exercise activity.

Here is an outline of an appropriate graduated exercise program:

Stage One: Starting to Move (bed exercises)

Stage One are simple range-of-motion exercises requiring little strain. Even if you are very ill, you will probably be able to do some or all of these. All of these exercises are done lying on your back in bed. They consist of arm, elbow, and leg lifts, bends and stretches, as well as wrist and ankle rotations. Breathing, trunk and back pulls and rotations are included.

Stage Two: Increasing Physical Activity (sitting exercises)

You are ready for Stage Two when you can spend part of the day out of bed sitting in a chair and when you can do 10 to 20 repetitions of Stage One exercises with ease. Since some Stage Two exercises use a 3-pound weight for added resistance, you should also feel able to manipulate this extra weight—and to increase it as you get stronger.

As in Stage One, try to exercise twice a day. Start with three to five repetitions of each exercise and work up to 10 to 20 repetitions. Remember, if your muscles become tired or painful, stop and rest. Omit exercises that seem too difficult, or do them without weights. Repeat only one or two of a series if you are tired.

Exercise safely: attach equipment securely and have someone present to assist you if possible.

Stage Three: Up and Around (Walking Exercises)

Once you start spending the whole day out of bed, walking around the house, and resuming some of your normal daily activities, you are ready for Stage Three exercises. These are vigorous and so it is recommended that you watch your vital signs as you do them. Take your pulse when you begin and after you finish; it should return to its original rate within five minutes of finishing the exercise.

Try to exercise four to five times a week; and in the same way as with Stage One and Two, begin with three to five repetitions of each activity, and work up to ten or more repetitions.

Read Exercises for People with Limited Mobility: Part 1 of 2

Posted in Exercises & Positioning for the Bedridden, How to Care for Someone at Home, Limited Mobility Exercises, Nursing Homes, Senior Fitness, Supportive Homecare