Early Warning Signs of Deconditioning

• Feeling weaker when standing or walking than you did a few days ago
• Trouble climbing stairs, rising from a chair, or walking to the bathroom
• Getting winded after short activity
• New unsteadiness, dizziness, or fear of falling
• Loss of appetite or skipping protein-rich meals
• Feeling more tired, confused, or low in mood

Ask Your Care Team

• “What is my mobility plan for today?”
• “Can I get up to a chair for meals?”
• “Is physical or occupational therapy available now?”
• “What exercises are safe for me to do in bed or sitting?”
• “Are there any lines, tubes, or monitors that can be removed so I can move more freely?”

Actions You Can Take Right Now

(Always follow your care team’s instructions for safety)

• Change positions often: Sit up in bed, dangle your legs, and stand when it’s safe.
• Sit for meals: Eating upright improves digestion, breathing, and posture muscles.
• Do in-bed exercises:
  
  • Ankle pumps, heel slides, and glute squeezes (2–3 sets of 10 each)
  • Arm raises and gentle marching in place while seated
• Walk when cleared: Even a few steps to the bathroom or hallway count.
• Stretch: Gentle neck, shoulder, and calf stretches help circulation and flexibility.
• Stay fueled: Eat protein at each meal (eggs, yogurt, chicken, beans, fish, tofu).
• Hydrate: Drink enough fluids unless restricted by your doctor.
• Engage your mind: Read, do puzzles, or talk with visitors to keep mood and motivation up — mental engagement encourages physical activity.

Fast Facts: Bed Rest & Muscle Loss

• Strength drops faster than muscle size — up to 4x faster in the first week.
• By day 5: Muscle size ↓ ~2%, but strength ↓ 8–9%.
• By day 10: Leg strength ↓ 10%.
• By day 35: Strength ↓ 21%, muscle size ↓ 12%.
• Only 79% of strength loss is from atrophy — the rest is from nerve and coordination changes.
• Older adults can lose up to 12% of leg strength in just 10 days of bed rest.