It’s not necessary to spend hours in the gym to stay fit and healthy. You can work out without ever leaving your bed.
You can improve your health and start your day with some simple exercises you can do while still in bed. This will reduce chronic pain.
Since your mattress is less firm and more supple than a hard floor, bed exercises are able to activate the muscles of support that may not be used as much during traditional exercises.
Three exercises that you can do while in bed will help to start your day healthy. You can do them every morning before getting up from your bed or anytime you want to take a break.
Supine leg marches
Try this to strengthen your leg and core muscles:
- Lean backwards. Your feet should be flat on the mattress.
- Lift one knee slowly toward your chest while keeping your legs bent.
- Bring your leg slowly back down.
- Repeat the same with the other leg.
Move back and forth while raising and lowering your legs, like you are marching slowly.
Leg Lifts
Try these exercises to strengthen your core:
- Lay on your back and straighten your legs.
- Lift your feet straight up off the bed.
- Take a deep breath and hold your legs up in the air.
- Slowly lower your legs back down.
- Repeat.
This same technique can be done with one leg instead of both at once. This will activate your quad muscles rather than your core muscles.
Sex with Your Partner
Sexual activity can provide as much exercise as running on a treadmill. It has similar effects on blood pressure, heart rate and oxygen intake -and is usually more fun.
This is a great way to get your muscles stretched, burn calories and have a good time with your partner.
A healthy sex life can lead to better sleep, improved heart health , increased intimacy and reduced stress.
Tips for Exercise in Bed
You can perform many other stretches, and bodyweight exercises from the comfort of your bed.
Be aware that the bed is not as stable as a floor when you are exercising in bed. You may lose your balance if it moves around.
Be mindful of your blankets and sheets. You could fall or hurt yourself if you get tangled in your sheets and blankets.
Talk to your doctor if you have any health conditions and ask what exercises you should do or not. Also, inquire about other precautions that you need to take.
