Exercises For A Bedridden Obese Person
You can get them active with the following exercises they can do in their bed. You don't need a lot of equipment and if you don't have any equipment, you can start with a resistance tube, ankle weights or canned goods. As they become stronger you can buy dumbbells or stronger resistance bands.
Do the program according to the obese friend or family member's ability to workout. If they are sore or too tired, don't push them to work out, wait a day or two and resume. The workout schedule can look like the below plans:
Plan 1 (6 days a week)
Monday: Get Strong Workout
Tuesday: Core and stretch
Wednesday: Get Strong Workout
Thursday: Core and stretch
Friday: Get Strong Workout
Saturday: Core and stretch
Sunday: Rest
Plan 2 (5 days a week)
Monday: Get Strong Workout
Tuesday: Core and stretch
Wednesday: Rest
Thursday: Get Strong Workout
Friday: Core and Stretch
Saturday: Get Strong Workout
Sunday: Rest
Plan 3 (4 days a week)
Monday: Get Strong Workout
Tuesday: Rest
Wednesday: Get Strong Workout
Thursday: Rest
Friday: Get Strong Workout
Saturday: Core and stretch
Sunday: Rest
Do two to three sets of 8 - 20 repetitions. This means you exercise each body part 8 to 20 times two or three rounds. I have several versions of the various body parts in case one exercise does not work for the exerciser.
1. Chest Press in the bed or seated chest press with resistance band
2. Straight leg sit-ups (abs) in the bed *Keep the arms straight in front of you if your core is weak.
3. Crunches (abs) in the bed
4. Side to side ( lower back)
5. Single leg press with resistance band
6. Leg lifts. *This exercise may be difficult and may need assistance with the lift or try it seated from the side of the bed. 7. Seated leg raise
8. Squats. *Start with as many as you can do even if it is only one or two times.
9. Bridges on the bed *Still perform even though your derrière might not lift off of the bed.
10. Back rows from the side of the bed or chair or in the bed with resistance bands.
11. Shoulder Press from the side of the bed or chair with weights or resistance bands
12. Lateral raises (shoulder) from the side of the bed or chair.
13. Hamstring workout while sitting or try it on your back in the bed. Equipment: glider, frisbee or paper plate
13. Hamstring workout while sitting or try it on your back in the bed. Equipment: glider, frisbee or paper plate
14. Bicep Curls with dumbbells or resistance band
15. Triceps or overhead triceps
16. Side leg raises *This exercise may be difficult and may need assistance with the lift or try bending the knee slight with the lift
17. Inner thigh squeezes with ball *Small ball needed
18. Calf raises in a chair or from the side of the bed.
Core Exercises
Straight leg sit-ups (see above)
Crunches (see above)
Side to side (see above)
Bridges (see above)
Toe touches from a seated position from a chair or from the side of the bed
Low back strengthening should be done with a high back chair
Stretches
Do as many you can or the exerciser can do and hold the position for 10 to 30 seconds.
Seated hamstring stretch or lying on back with strap
Inner thigh stretch (exercise 1) (exercise 2)
Back Stretch. *Just hold the stretch for 10 to 20 seconds
Hip stretch in a chair or lying on back
Follow me on Instagram, @thefrugalexerciser_ and also check out this post about other beginner plans, The Best Beginner Workout Routines. If you have any questions or anything to add to this workout, send me an email at sheilafit10@gmail.com
Follow me on Instagram, @thefrugalexerciser_ and also check out this post about other beginner plans, The Best Beginner Workout Routines. If you have any questions or anything to add to this workout, send me an email at sheilafit10@gmail.com
Clueless if your bedridden you think you can do this stuff. I think the best exercises would be fidgeting lay on side rock bath and forth getting faster and faster it raises your hear rate without having to lift heavy legs or lay on your back and try to tap your big toes together
ReplyDeleteSome of these are amazing. Some of these are impossible for a medically bed bound person. What got to me most though, was that it was addressed to the "loved one" and not to the bed bound person. Careful... your assumptions are showing.
ReplyDeleteI think that this is a great resource for a caregiver to help bedbound patients. As someone who uses to do caregiving and now is so out of shape/obese that I need to do exercises like this myself, I can see it from both sides.
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