During a hospital stay you can spend more time in bed or in a chair than normal. This causes your muscles to get weaker and make you feel like you have less energy. This is a normal process caused by being less active, but it is something which can be improved with movement. Movement should be as abilities and condition allows, it can mean as little as moving more often and sitting for shorter spells. Speak to a member of staff if you are unsure or need support.
Benefits of Moving in Hospital
It is important to improve muscle strength so you can return to your normal life. Being able to do your hobbies and interests is good for both your physical and mental recovery. These are things you can work up to as you become stronger and less tired. But you should recognise if you are becoming over-tired. You can read more about how to manage fatigue and save your energy in our Fatigue Management Page.
Stay Active at Home
Here are some examples of how you can be more active at home:
Move Regularly
Sitting still for long periods of time is not good for our bodies. Move your arms and legs regularly to stop them becoming stiff and sore. Stand up and move at least once every hour to help with balance and circulation.
Basic Seated Exercises
If you are struggling or unable to stand you can try some seated exercises.
You can also follow this Physiotherapy-led seated exercise class:
Basic Standing Exercises
If you are able to stand, why not try this exercise routine below:
Work on strength and balance
Work on Strength and Balance
Assess your strength and balance and work at a level that is appropriate for you using the tools on NHS Inform
Beyond the basics
NHS Fitness Studio has a library of instructor-led home exercise classes including aerobic exercise, yoga and pilates.
Exercise tolerance
Exercise Intensity
When you are recovering from illness you may find you are more breathless than normal. Remember to take breaks as you need them and gradually increase the number of times you do each exercise/activity as you feel able. There are some tips on coping with breathlessness <link to breathing easier section>
The Talk Test is a simple way to measure how hard you are exercising. In general, if you’re doing moderate intensity activity, you can talk but not sing during the activity.
When to Stop Exercising
You should stop exercising and rest if you experience any of the following:
• Chest pain
• Increase in chest tightness
• Dizziness or feeling faint
• Much more breathless than you experienced the last time you did this exercise
If symptoms continue for more than 2-3 minutes, contact your GP.
Exercise programmes
After a period of illness or injury when you are starting to get back to normal life and would like to continue to improve your fitness there are a number of schemes available in the Glasgow and Clyde area.
Vitality Classes – Specially designed for people living with a range of medical conditions, and are ideal if you are finding that a lack of strength and/or poor balance is starting to impact on your daily life.
Call: 0141 232 1860
Live Active Referral Scheme – Qualified Live Active Advisors will chat to you to discuss benefits and set activity goals that are suitable for you in relation to your medical conditions (if any) and taking into account the current Scottish Government guidelines around Coronavirus (Covid-19).
Call: 0141 232 1860
Live Active Advisors are able to support you at a time and in a way that suits you best (e.g. phone call, texts, emails or video calls or face to face) depending on the latest Scottish Government guidelines. All Advisors follow the latest guidelines to ensure that the physical activity goals set are safe, effective and following the latest safety measures. They are there on hand to help support, motivate and advise so that a regular physical activity routine is established.
Call: 0141 232 1860
Ask your GP or Physiotherapist about a referral or follow the link above for more information.
If you are a health professional and never referred into Live Active before then please email liveactive@ggc.scot.nhs.uk to chat through the referral process and scheme in more detail.
Walking programmes
Walking is a great way to increase your general fitness and help your mood. The websites below will give you information on how to get started and keep motivated.
NHS England Active 10 – Free Active 10 walking tracker app shows how much brisk walking you’re doing and helps you do more.
Paths for all – Paths for All is a Scottish charity which aims to increase the number of people walking every day in Scotland to improve well-being and prevent ill health. See the website for free, gentle, volunteer led health walks that are available for everyone. Walks usually last up to 1 hour and there are over 75 walks taking place each week.
Call: 0141 232 1860 to discuss walking options near you.
National guidance
National guidelines are published by the Chief Medical Officers in the UK on the amount and type of physical activity people should be doing to improve their health.
Infographic Showing the Adult & Older Adult Physical Activity Guidelines for Health
You can find further guidance here for those with a disability, under 18’s and during pregnancy.
Further resources
NHSGGC Neurorehabilitation Unit has videos of seated exercise classes suitable for those with a physical disability, all lead by NHS GG&C Physiotherapists
The Chartered Society of Physiotherapy hosts a webpage for Patients & Public
NHS Exercise Site offers physical activity guidelines for adults aged 19 to 64.
NHS Inform Prevention Falls has information and advice on reducing the risk of falls at home
Later Life Training produce 3 daily ‘movement snacks’ on Facebook (search Make Movement your Mission). Movement snacks are short sessions to integrate into your day. Videos are saved on their Youtube channel for you to access whenever you wish.
Information produced by NHSGGC Physiotherapist, NHSGGC Active Wards Group, NHSGGC Health Improvement Team, NHS Inform, NHS England, Moving Medicine, Paths for All, UK Chief Medical Officers, Later Life Training.