You don’t need to exercise for hours at the gym to get fit and stay healthy. You can get a great workout without even leaving your mattress.
Starting your morning with a few simple exercises while you’re still in bed can jumpstart your day, reduce chronic pain, and improve your overall health.
And since your mattress is softer and less solid than the hard floor, these bed exercises can do a better job activating the support muscles that might not get as much use during traditional workouts.
Here are three exercises you can do in bed to get your day off to a healthy start. Practice them each morning before you climb off your mattress or whenever you need a break from standing or sitting.
Supine Leg Marches
To strengthen your core and leg muscles, try this on your bed:
- Lie on your back. Bend your knees, so your feet are flat on the bed.
- Keeping your legs bent, slowly lift one knee up toward your chest.
- Slowly bring that leg back down.
- Repeat with the other leg.
Continue back and forth, raising and lowering each leg — like a slow march.
To give your core a stronger workout, try these movements:
- Lie on your back with your legs straight.
- Keep your legs straight as you lift your feet off the bed.
- Hold your legs in the air for one or two deep breaths.
- Slowly lower your legs back down.
You can also do this same procedure one leg at a time instead of both simultaneously. This will engage your quad muscles more than your core muscles.
Sex With Your Partner
Sexual activity can sometimes provide just as much exercise as a treadmill, with similar effects on heart rate, blood pressure, and oxygen uptake—and it’s usually more enjoyable.
It’s a pleasant way to burn more calories, stretch your muscles, and bond with your partner.
Healthy sex life can also lead to improved sleep quality, better heart health, increased intimacy, and lower stress levels.
Other Tips For Exercising In Bed
Many other stretches and light bodyweight exercises can also be practiced from the comfort of your mattress.
When doing any exercise in bed, be aware that your bed will not be as stable as the floor. It may move around, and you might lose your balance.
Also, be mindful of your sheets and blankets. Getting tangled up in them could potentially cause you to fall or injure yourself.
If you have any underlying health conditions, talk to your doctor about specific exercises you should or shouldn’t try and ask about any other precautions you should take.