Staying as active as possible even if you are bedridden or in a wheelchair can improve circulation, strengthen bones, muscles and joints, stimulate appetite and boost your mood, and is crucial, especially for seniors and the disabled.

1. Fitness for Seniors - Part 2
In-Bed Moves and Exercise In
Wheelchairs for Seniors and the Disabled

2. Staying active can improve circulation, strengthen bones, muscles and
joints, stimulate appetite and boost your mood, and is crucial,
especially for seniors and the disabled.
For the elderly and people with disabilities, incorporating physical
activity into your daily life can get your blood pumping just about
anywhere.

3. In-Bed Moves for Seniors and the Disabled
If you are bedridden, this can pose as a challenge, but not a barrier.

4. Here are a few ideas to get you moving
• Lift legs straight off the bed. Flex arms and ankles.
• Lift head off the pillow and turn from side to side.
• Pull up on a bar above head (pull bars are available at medical supply
stores).
• Breathe deeply and exhale completely several times, taking in as much
air as possible each time.
• Lay flat with your legs straight, tighten your abdominal muscles and
slowly lift your legs up and down.
• Squeeze a ball or sponge.
• If you can, lay flat and clench your thigh muscles and keep them
tightened for five to 10 seconds at a time.
• Repeat each exercise, gradually increasing the repetitions.

5. Exercise In Wheelchairs
Staying as active as possible, even in a wheelchair, can improve
circulation, boost your mood and help you to think more clearly.
The benefits of exercise are immense!

6. Here are some ideas to get you started:
• Kick legs. Flex ankles and arms.
• Breathe deeply and exhale completely several times, taking in as much
air as possible each time.
• Stretch your arms straight out in front of your body, then stretch them
out to the sides and back in front of you again.
• Wheel wheelchair around the house or outside.
• Stretch your arms out to your sides as far as they can go and move
them in small circles; first clockwise, then counter-clockwise.
• Throw a ball.
• Get outside and shoot some baskets or go to the park.
• Lift weights (such as soup cans).

7. Even if you do a little activity at a time throughout the day,
research shows that it is more beneficial than if you didn't at all.

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