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Raising your arms with the eventual aim of lifting them above your head. Doing this two or three times a day and gradually increasing the number of arm raises. Dangling your legs over the side of the bed or sofa every couple of hours, starting with five seconds and gradually increasing the length of time.
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Using the bathroom unaided.
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Each time you go to the bathroom: spending a few seconds sitting on the side of the bed, then, when you can, standing upright for one or two seconds. Gradually increase the length of these sitting and standing sessions.
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Getting out of bed and sitting in a chair for increasing lengths of time. Gradually increase walking time by starting with two paces away from the bed and two paces back. Over time this can be gradually increased and then timed in seconds. As you improve you can take your walk around the house.
Remember
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that if you have been used to lying flat for most of the time,
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when you start raising your head above your heart, which is deconditioned, you can expect to experience dizziness, palpitations, nausea and fatigue.
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when you start sitting or standing, the muscles of posture including those of the head, neck, shoulders, mid and lower back are deconditioed, consequently, you can expect to experience generalized muscle aches and tiredness.
As you increase the length of time that you sit up, the heart and the muscles will become stronger and fitter and these symptoms will start to subside. Remember, to avoid overwhelming symptoms
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start at a level that is right for you and build up gradually.
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Pace the above activities over the day with rest periods between each session.
Walking This is a gentle way of gradually building up fitness. Some patients may chose to do a graduated walk once or twice each day. This can be the first step for those who have been house bound. Some may wish to take a partner until feeling sufficiently confident. Try to walk at a normal speed. Balance can be lost when walking very slowly.
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