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Exercise shouldn't stop just because you're a senior -- but it doesn't have to be as intense as a high-impact aerobics class or running session to be beneficial. You can perform daily exercises from the comfort of your own bed to maintain circulation and improve flexibility. Always check with your doctor before starting a new exercise regimen to ensure you are in good enough health to begin.
Flex and Point
The flex-and-point exercise works the tibialis anterior muscle located at your shin or the front of your lower leg. Perform this exercise while lying on your back. Point your right foot, then flex your left foot at the same time. Slowly alternate pointing and flexing your toes to feel the stretch on the front of your legs and your calf muscles. You also can point and flex your toes at the same time, as a variation.
Leg lifts involve working your quadriceps or the front of your thighs. Lie on your back with your right leg extended and your left foot flat on the bed for support. Slowly lift your right leg off the ground, focusing on using your thigh to lift your leg. You do not have to lift your leg too high off the bed -- just a 3 to 6 inches will do. Return your foot to your starting position and repeat the exercise five to 10 times as you are able. Repeat the exercise to work your left leg.
Side Leg Lifts
Side leg lifts help to strengthen your leg and hip muscles. Lie on your back with your feet flexed and less than shoulder-width apart. You can place your hands under your buttocks for support and stability. Slowly spread your legs out to make a Y shape. Hold this position for one to two seconds, then bring your legs in to return to your starting position. Repeat this exercise five to 10 times and as desired throughout the day.
Reverse leg lifts work the back of your legs or your hamstring muscles. Lie on your stomach with your head supported in your hands, knees touching the bed. Slowly lift your right leg, bringing it toward your buttocks. Only lift to a height as you are able -- do not lift your heels to the point of pain. Lower your leg toward the bed and repeat five to 10 times. Switch legs to work your opposite leg.