Losing strength in hospital

Being in hospital can make you feel weak and less fit, which can make things harder when you go home. Just as soon as you feel up to it, try to move a little — even sitting in a chair or walking to the toilet helps. The hospital staff can offer great advice and support, and will help you stay as active and safe as possible.

Most effective types of movement for maintaining your strength while being in hospital

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Cardio

Energetic movement doesn’t have to mean doing exercise or anything strenuous, it simply means moving your body a bit more than usual.

Find an energetic way to move

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Strength

Strength movement helps build and support the muscles your body needs to stay active and independent. It can make everyday tasks like getting out of bed or walking to the toilet or shower feel easier over time.

You don’t need to stand or lift heavy weights to build your strength, you can start with simple exercises while sitting in a chair or lying in bed.

Find a way to move that builds strength

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Balance

Balance movements help you stay steady on your feet and reduce the risk of tripping or falling. The good news is that balance can often improve quickly with a bit of regular practice.

Find ways to move that improve balance

Health & Safety

I have a drip/catheter attached to me

A drip, catheter, or other medical equipment can make things more challenging, but they don’t have to stop you from being active.

There are simple ways to adapt. Speak with the healthcare team on your ward, they may be able to provide a wheeled stand for your drip or a leg bag for your catheter, which can make it much easier and safer to move around.

I’m worried that if I try to exercise I will fall

It’s natural to feel concerned about falling, but staying inactive can actually increase your risk of falls.

Gentle physical activity that improves your strength and balance is one of the best ways to help prevent them.

Have a chat with the healthcare team on your ward. They can advise on safe ways to move in your current circumstances.

You might need a little extra support, such as help from staff, walking aids, or balance exercises that are right for your current ability.

You can learn more about how moving more helps with falls here.

Will I hurt myself if I exercise?

It’s a common concern, but research shows that physical activity during a hospital stay does not cause harm when done safely.

In fact, staying inactive is one of the main reasons people lose strength, balance, and independence in hospital.

I am already in pain, won’t being active make it worse?

It’s understandable to worry that being active might make your pain worse. But in most cases, gentle movement actually helps you feel less pain over time. Find out more about how moving more helps pain here.

Common challenges and how to overcome them

"I don’t know where to start!"

Try not to remain still for really long periods. Even simple actions, like sitting up to eat your meals, or standing and stretching every now and then, can make a big difference.

Try these simple exercises:

As you start to feel stronger, you could try walking around the ward, or shifting your weight from side to side while you’re standing up. You could even climb a few stairs when you’re ready!

And always talk to your healthcare team on your ward. They can guide you on what kind of movement is safe and suitable for you.

"I don’t know where to start!"

"I can’t get comfortable if I move to a chair, I’m only comfortable in bed"

That’s ok. There’s a whole bunch of things you can do while in bed too.

Just as soon as you feel ready try to:

Sit in a chair for meals rather than staying in bed.
Break up long periods of sitting or lying down with short bursts of movement.
Sit out of bed regularly throughout the day — even for short periods. “Little and often” helps improve your strength and stamina over time.

Every step or stretch helps support your independence, wellbeing, and recovery. The healthcare team will help guide and support you in staying active safely.

"I can’t get comfortable if I move to a chair, I’m only comfortable in bed"

"I am getting mixed messages from staff about what I can do in hospital"

Your safety and wellbeing is top priority for staff.

We understand that you may have concerns about moving while in hospital, but there is good evidence which shows that if you can move more, even a little, it can shorten your stay in hospital and reduce your risk of complications.

You could try the bed-based or chair-based exercises if staff are sometimes too busy to help you walk.

"I am getting mixed messages from staff about what I can do in hospital"

"I need assistance to walk and don’t want to bother staff on the ward"

You are absolutely not a bother. If you need help, please just ask.

Keeping you safe, supported, and moving is part of your care, and staff are happy to help.

"I need assistance to walk and don’t want to bother staff on the ward"

"I already feel tired and you want me to do more…"

It’s completely understandable to feel tired, weak, or overwhelmed after coming into hospital. Recovery can take time, and it’s normal to wonder if you’ll ever feel like yourself again.

But gentle activity within your own limits can actually help you feel better, regain strength, and take positive steps toward getting back to your usual routine. Staying active during your hospital stay increases your chances of returning to the things you enjoyed and managed before coming in.

It’s all about balance. Listen to your body, rest when you need to, and move when you feel able.

Start slowly and gradually build up. Even small actions like sitting out of bed or doing a few simple movements in a chair or in bed can make a real difference over time.

You’re not alone in this. The staff are here to support and encourage you in finding the right pace for your recovery

"I already feel tired and you want me to do more…"

"Is there a time when I shouldn’t be physically active?"

In most cases, it’s safe and helpful to do some form of movement, even when you’re not feeling your best. Completely avoiding activity is rarely necessary.

However, it’s important to listen to your body and know when to pause. Stop the activity and speak to a healthcare professional straight away if you:

Feel dizzy or light-headed
Have chest pain
Become very short of breath

Always talk with the healthcare team on your ward. They can help you find the right type and amount of activity that’s safe for you. Even gentle movement done carefully and with guidance can support your recovery and wellbeing.

"Is there a time when I shouldn’t be physically active?"

"I don’t want to walk around the hospital by myself"

Why not have a go at some of our chair based exercises?

Or our standing exercises instead?

"I don’t want to walk around the hospital by myself"

"I don’t have the motivation to increase my physical activity"

It’s completely normal to feel low on motivation, especially when you’re not feeling your best.

Getting started can be the hardest part, but small steps can lead to big changes.

Try having a chat with our Motivational ChatBot who will be able to give you all sorts of hints and tips.

"I don’t have the motivation to increase my physical activity"

"I already feel tired enough, I don’t think I can do any more"

It’s completely understandable to feel tired, weak, or overwhelmed after coming into hospital. Recovery can take time, and it’s normal to wonder if you’ll ever feel like yourself again.

But gentle activity within your own limits will actually help you feel better and give you more energy.

Find out more about how moving more helps with fatigue.

"I already feel tired enough, I don’t think I can do any more"

"Will moving more damage my health?"

In most cases, it’s safe, and helpful, to do some form of movement, even when you’re not feeling your best.

However, it’s important to listen to your body and know when to pause. Stop the activity and speak to a healthcare professional straight away if you:

Feel dizzy or light-headed
Have chest pain
Become very short of breath

"Will moving more damage my health?"

"I have never done any exercise before — is it too late?"

It’s never too late to start moving more, no matter your age or experience.

In fact, people who are the least active often see the biggest benefits from even small amounts of movement.

If you’re not sure where to start, you can find a way to move that might suit you here.

"I have never done any exercise before — is it too late?"

"What should I do when I get home?"

Once you’re home from hospital, continuing to build up your activity levels will help you recover and regain confidence in your day-to-day life. Have a look at our activities pages to find something you might enjoy.

Walking
Chair-based exercise
Bed-based exercises

And remember, many everyday tasks count as physical activity too. Things like gardening, housework, and walking to the shops all make a difference.

"What should I do when I get home?"

Brought to you by experts in exercise medicine

This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.