Exercise plays an essential role in helping maintain healthy muscle tissue, as well as keeping the rest of your body healthy and free of disease. However, traditional standing exercises are not always an option, especially if you have a condition where you are limited to sitting or lying down Luckily, you can still perform cardiovascular exercise from these positions by simply altering exercises to fit your specific abilities and limitations. Cardiovascular exercises include any activity that increases your heart and respiratory rate.
Seated Jumping Jacks
Jumping jacks are a common cardiovascular exercise that works the extremities while also increasing your heart rate and burning calories. Though these exercises are typically done while standing, you can use the same motion while seated by simply spreading your legs and lifting your arms above your head in the same way you would for a traditional jumping jack. Then, return your arms back to your sides and bring your feet back together. Don't drag your feet. Lift them completely off the ground as you move them apart and together to increase the resistance on your leg muscles.
Arms Circles
Arm circles can be performed in both the seated position and a lying position. While in a seated position, lift your arms out to your side creating a 90-degree angle on both sides between your arms and your body. Paint circles with your hands, keeping your arms straight. Start with small circles and slowly make them larger. Keep your arms out to your side for as long as you can. From a lying position, reach one arm out at a time towards the ceiling. Make the same circle-painting motion with your hand. Make circles with one arm for 15 to 30 seconds and then switch arms.
Leg Lifts
Leg lifts from a lying position will work the muscles of your legs and core. To perform leg lifts, place your legs together on the bed. Lift your right leg into the air as far as is comfortable and hold it there. Bring the left down until it's almost touching the bed, but not completely. Lift the leg back up and repeat 10 to 15 times. Switch legs and repeat. You can modify this exercise based on your health level by either holding the leg for a less amount of time, resting the leg back down on the bed before lifting the leg again, or using the assistance of a friend or family member to hold your leg to help remove some of the weight and reduce the resistance on the muscle as you lift.
Bed Pushup
Pushups can be modified so you can do them while lying down, even when your legs are not available for helping in the exercise. For a bed pushup, roll over onto your right side. Place your hands directly under your shoulder. Slowly push your upper body away from the bed as if you're going to push yourself into a seated position, but stop part way and lower your body back down. Repeat 10 to 15 times -- or as many times as you can -- and then roll over onto your left side and repeat.
