In the Hospital

Sit up in a chair for all meals,   – if safe improves digestion, breathing, and posture.

Walk in the hallway at least 2–3 times/day with assistance.

Do in-bed or chair exercises:

• Ankle pumps, heel slides, quad sets, glute squeezes (2–3 sets of 10)

• Seated marching, arm raises, or light resistance band work

Request PT/OT early

don’t wait for discharge planning to start.

Ask to remove unnecessary lines or alarms that limit movement.

Wear supportive shoes and comfortable clothing to make moving safer and easier.

Break up long sitting or lying periods with small position changes every 1–2

hours.

Nutrition & Hydration

Eat 25–30g of protein at each meal (meat, dairy, eggs, beans, tofu, protein

shakes).

Pair movement with protein  —   muscles use protein more efficiently after

Stay hydrated unless your doctor restricts fluids.

If appetite is low:

• Ask about essential amino acid supplements.

• Try high-protein snacks like yogurt, cottage cheese, peanut butter, or nuts.

For Families & Caregivers

Ask daily: “What’s the walking or activity goal today?”

Encourage upright posture for meals and daily routines like brushing hair or teeth.

Join or guide safe walks/exercises in-room or in the hallway.

Bring familiar items (music, photos, favorite blanket) to boost mood and

participation.

Track progress: Note steps, minutes out of bed, or exercises completed celebrate small wins.

Watch for warning signs: new confusion, dizziness, extreme fatigue alert staff immediately.

Fast Facts: Preventing Bed Rest Muscle Loss

The biggest decline happens in the first 5–10 days act early.

Even 5 minutes upright several times/day helps preserve balance and leg

strength.

PT/OT started within 48 hours of admission improves outcomes.

Combining movement + protein is more effective than either alone.

24-Hour Deconditioning Prevention Plan

Your first day of illness or hospitalization matters most here’s how to make it count.

Hour 0–4:

Ask your care team: “What movement is safe for me today?”

Sit in a chair for 20–30 minutes, if cleared.

Eat a protein-rich snack or meal.

Hour 4–8:

Do light in-bed exercises: ankle pumps, arm raises, seated marches.

Reposition yourself at least every 1–2 hours.

Hour 8–12:

Take a short assisted walk or stand at bedside for a few minutes.Repeat in-bed or chair exercises.

Hour 12–24:

Have another protein-rich meal or shake.

Take one more short walk or exercise round.

Prepare for a full night’s rest to support recovery but avoid lying in one position all day.