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Bed Exercises for the Elderly to Boost Mobility and Well-Being

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BrightStar Care

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Mar 06, 2025

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Florida - Southwest

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Exercise is important. Physically active older adults(Opens in a new window) live longer, healthier lives and experience a better quality of life compared with sedentary seniors.

Regular exercise helps the older person you care for maintain their independence. They’ll be better able to perform daily activities and be less likely to fall. And if they do fall, they’re less likely to be seriously injured.

Physical activity helps prevent — or at least better manage — age-related conditions such as diabetes, hypertension and osteoporosis. It can improve cardiovascular health, reduce stress, anxiety and depression and support cognitive function(Opens in a new window) and emotional well-being.

However, arthritis pain and stiffness, balance and stability issues, fear of falling and other issues can make exercise difficult for older people. In addition, muscle strength declines with age. Muscle weakness can make seemingly simple tasks such as walking to the bathroom or just getting out of bed feel overwhelming.

Still, the need for exercise remains. The Centers for Disease Control and Prevention recommends at least 150 minutes a week(Opens in a new window) of moderate-intensity physical activity, or 75 minutes of vigorous activity per week.

But what if your loved one can’t stand up safely?

What Are the Benefits of Bed Exercises?

For older adults with limited mobility, bed exercises offer a practical solution. These are some of the key benefits:

Improved Circulation: Even gentle movements can enhance blood flow and reduce the risk of pressure sores.
Muscle Strength: Strengthening exercises help prevent muscle atrophy.
Flexibility: Stretching and other flexibility exercises can increase the range of motion and reduce stiffness in older adults.
Safety: For older adults who are more frail, being able to exercise in bed mitigates the risk of falling.

Common Bed Exercises for the Elderly

Most bed exercises are designed to be performed lying down. If your loved one feels able, consider adding light weights or resistance bands to the exercises. Here are some to try with the older person you care for :

Gentle Stretches

Arm Crosses: Have your loved one stand up straight, their feet shoulder width apart. Make sure they keep their back straight and hips facing forward, with their arms stretched horizontally to their sides. They then cross their arms and then bring them out and back as far as they can. Repeat this back and forth motion.
Neck Stretches: Have them lie on their back. Keeping their shoulders relaxed, they should rotate their neck toward one shoulder and hold for about 30 seconds. Repeat on the other side.
Shoulder Shrugs: Have the person sit on the bed, lift their shoulders, hold and relax. Repeat.
Knee-to-Chest Stretch: Have them lie on their back and bring one knee up to their chest, holding for 30 seconds. Then have them return to the starting position and repeat with the other leg.
Palm Stretches: Have your loved one place their palms together in a prayer position. With their palms pressed together, slowly spread their elbows apart. Hold the stretch for 10 to 30 seconds, then repeat.

Mobility: Range-of-Motion Exercises

Knee Bends: Have the person lie on their back with legs bent and feet flat on the bed. Have them slide one heel along the bed, straightening the leg as much as possible. Hold for a short time, then return to the starting position and repeat with the other leg.
Joint Rotations: Have the person make circles first with their elbows, with their wrists and ankles. Make sure they do several in each direction .
Arm Circles: Have the person lie on their back and extend their arms to the sides at shoulder height. Tell them to make small circular motions with their arms, gradually increasing the size of the circles.
Leg Circles: Have them lie on their back with their legs extended, and then tell them to lift one leg slightly off the bed, making circular motions and gradually increasing the size of the circles.

Strengthening Exercises

Isometric Exercises: Have the person contract a muscle without joint movement. For example, they could press their palms together as hard as they can without moving them. Hold for a few seconds and release.
Bridge: Have them lie on their back with their knees bent and feet on the mattress, then tell them to squeeze their buttocks and lift their hips. They should hold the position for a few moments, then lower. Repeat.
Leg Extensions: Have them lie on their back and bend their knees, putting their feet flat on the bed. Have them stretch one leg and touch the bed with their heel, then return and extend the other leg.
Lower Trunk Rotation: Have them lie on their back with knees bent, then slowly bring both knees down to one side. Make sure they hold, then return to the original position and repeat on the other side.
Supine Leg Marches: Have them lie on their back with their knees bent and feet on the mattress. Tell them to lift one knee toward their chest about one or two inches, then relax the leg. Repeat with the other leg.
Arm Raises: Keeping their elbow bent at 90 degrees and core engaged, have your loved one exhale and slowly lift their arms up and out to the sides, stopping just before their elbows reach shoulder height. At the top of the movement, their palms should be facing the floor. Inhale and lower the weight (or empty-handed) with control back to the starting position.
Hand Exercises: Have them squeeze a soft ball firmly for about 15 seconds. Release. Repeat 10 to 15 times.

Balance Exercises

Most balance exercises require standing, but here’s one that can be done from the bed:

Sit and Stand: Have your loved one sit on the bed and then stand up. Then have them sit back down and repeat. If they are frail or have difficulty standing, consult your health care professional. You may want to skip this one.
Dead Bug: Have them start by laying flat on their back with their arms and legs elevated. Next, release one leg down. Simultaneously release the opposite arm down while holding the non-exercised arm and leg in position. Have them return to the starting position and exercise the opposite arm and leg.

Considerations for Doing Bed Exercises With Specific Health Conditions

Your physician or physical therapist can provide exercises tailored to the older person’s particular needs, but here are some things to keep in mind:

Arthritis: Gentle stretches and range-of-motion exercises can alleviate arthritis stiffness and pain.
Dementia: Consider guiding them through repetitive exercises that are easy to follow.
Stroke: Targeted exercises for affected limbs may improve mobility and strength.
Surgical Recovery: Talk to your health care team about exercises that support recovery without straining surgical sites.

Helping Seniors Perform Bed Exercises Safely

Ideally, a physical therapist or other health care professional will demonstrate the exercises to you or the older person. If not, ask for videos and diagrams.

Here are some suggestions for ensuring safety:

Monitor Alignment and Mechanics: Help the person maintain proper body position during exercises. Consider using pillows to support their neck or other body parts as needed.
Begin Slowly: Start with gentle movements, such as simple stretches. Gradually increase intensity.
Don’t Overdo It: Encourage the person to listen to their body. That means stopping when they feel pain and resting when they’re tired. Ask them to tell you about any discomfort or fatigue.

Create a Routine for Senior Bed Exercises

The key to increased mobility and other positive effects of exercising is to get in the habit.

It starts with setting achievable goals. Write down those goals and put them where you and the older person will notice them daily. The goals could range from minutes of exercise each day to being able to walk to get the mail or attend a grandchild’s wedding.

Set a regular time each day for exercise and try to stick to it. This helps build an exercise habit. Start slowly and gradually build a consistent exercise regimen. Review the safety tips above, and try to keep it interesting by adding new exercises to the schedule or setting the movements to music.

Tips for Caregivers When Helping Seniors Do Bed Exercises

There are many ways to help support someone in starting a bed-exercise regimen, but it begins with checking with health care professionals to make sure the exercises are safe and appropriate.

A physical therapist can customize routines and demonstrate proper techniques to prevent injuries. Schedule regular check-ups so you can make any necessary adjustments — perhaps moving from bed exercises to something more vigorous.

Once you’re on your way, here are some ways to make it a positive experience:

Be Supportive: Simply being present and demonstrating empathy can make a big difference.
Be Patient: The person you care for may become frustrated and lose either their interest or their temper. Don’t lose yours. Remind them that everyone faces setbacks.
Celebrate Success: Exercising for any number of days in a row is reason enough for a celebration. So is achieving increased intensity and duration with exercises. Just be careful not to patronize or fall into using elderspeak.
Keep It Safe: Be vigilant in watching for signs of pain, dizziness or excessive fatigue.
Adjust the Exercises: Log the person’s progress and make changes as needed.

Putting together the right exercise routine for an elderly person may take time. By building a support system and engaging the person you care for on a regular basis, you can make it work.

BrightStar Care® Supports Senior Exercise Routines

BrightStar Care caregivers are creative, dedicated, supportive and careful when it comes to supporting a bed exercise routine for seniors. Whether you're looking for in-home care services or assisted living for your loved one or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call (866) 618-7827 to learn more about how BrightStar Care offers A Higher Standard®.

Bed Exercises for the Elderly to Boost Mobility and Well-Being

To view the original version of this article visit www.brightstarcare.com/about-brightstar-care/resources/bed-exercises-elderly/
Seniors Blue Book was not involved in the creation of this content.

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BrightStar Care of Naples & Ft. Myers

Non-Medical 2545 Northbrooke Plaza Drive, Naples, Florida, 34119

BrightStar Care is a leading in-home care agency that has been serving Lee and Collier counties since 2006. With a wealth of experience spanning 18 years, we have become a trusted name in providing compassionate and professional care to individuals within the comfort of their own homes. At BrightStar Care, we offer a wide range of services to meet the diverse needs of our clients, including both Medical and Non-Medical Care. Our non-medical care, also referred to as non-skilled care, includes assistance with IADLs such as transportation, meal preparation, medication reminders light housekeeping, laundry and ADLs such as assistance with personal care needs, transferring, and feeding. Our medical care, also referred to as skilled care, services encompass more complex medical needs with care being provided by an LPN or RN. Some of the Skilled services we offer include case management, medication management, medication administration and teaching, wound care and wound vac, disease education and monitoring, IV treatments and line maintenance, catheter and ostomy care, home safety evaluation and much more. In addition to non-skilled and skilled care, BrightStar Care takes pride in offering physical therapy (PT) and occupational therapy (OT) services. Our team of licensed therapists collaborates closely with clients to develop personalized treatment plans, aiding in the restoration of independence, improvement of mobility, and enhancement of overall quality of life. Another aspect that sets BrightStar Care apart is our medical staffing services. We understand the significance of having qualified and reliable healthcare professionals in various settings, such as hospitals, clinics, and long-term care facilities. Through our medical staffing solutions, we provide healthcare organizations with certified nursing assistants, skilled nurses, therapists, and other healthcare professionals on either a temporary or permanent basis. As an organization, we hold the prestigious Joint Commission Accreditation, which represents the gold standard in healthcare. This accreditation validates our commitment to delivering the highest standard of in-home care through quality and safety. Our dedication to providing top-notch care is further exemplified by our rigorous care team member selection and training processes. We carefully choose and train our care team members to ensure they possess the necessary skills, knowledge, and compassion to provide exceptional care to our clients. Furthermore, our thorough screening process, including background checks, drug testing, and reference verifications, instills peace of mind in our clients. Additionally, all our care team members undergo extensive hands-on training with our Director of Nursing, which includes comprehensive skills review, disease-specific training programs, as well as Dementia Live and our own Alzheimer's training called Bright Connections. What truly distinguishes us, however, is our genuine commitment to providing personalized care tailored to the unique needs of our clients. Our Rns create a comprehensive personalized plan of cares for each client. We believe in cultivating meaningful relationships with our clients and their families, creating a warm and supportive environment that promotes overall well-being which is why we created our own program called Purposeful Engagements.In recognition of our efforts to provide peace of mind to clients and their families, BrightStar Care has received numerous awards, including the Home Care Pulse awards for Provider of Choice, Employer of Choice, and Leader in Excellence. When it comes to in-home care, BrightStar Care is the agency of choice for those seeking exceptional care, compassion, and support. Our mission is to enhance the lives of our clients, enabling them to live comfortably and independently in their own homes through delivering a higher standard of in home care and providing peace of mind. Having proudly served Lee and Collier counties for over 18 years, we are excited to continue delivering exceptional in-home care services to our community.