Exercise has benefits at any age. It keeps muscle mass intact, keeps blood circulating more strongly and strengthens the lungs, according to Mary Ann Wilson, host of "Sit and Be Fit," an exercise program aimed at seniors. Senior citizens who are bedridden due to disease or balance problems can do modified positions for a variety of exercises to maintain as much of their health as possible. There are exercises that can be performed sitting up in bed, or laying supine, with your legs stretched out.
Abdominal Pull
Lay flat on your back, with your knees up, if you can. Make sure your lower back is against the bed. Gently pull your stomach muscles in, until the small of your back is flat against the bed. Hold this pose for a few seconds, remembering to breathe while doing it. Repeat several times. You can make the exercise more difficult if you also raise your head off the bed 1 to 2 inches. Use your hand on your neck or back of your head for support and don't pull yourself forward by your neck muscles. Just lift your head a couple of inches and see if you can feel your abdominal muscles tighten. Repeat this four or five times.
Leg Exercises
Lay in bed with your knees up. Gently kick out one leg until it is straight and locked at the knee. Hold for a few seconds and then return to the original position. Repeat three or four times and then switch legs. This will work the quadriceps at the front of the thigh. Additionally, you can bring both legs up to your chest, hold and stretch out the lower back, and then lower them back down to the bed again.
Arm Exercises
Kelsey Sprintall, senior fitness coordinator at Ragdale Hall, a senior citizen retreat, suggests on LaterLife.com that exercises for the arms include the shoulders. Stretch the upper back and shoulder blades by squeezing the shoulder blades together and then pressing into the bed. Hold for several seconds and release. Don't arch your lower back while performing this exercise, she warns, and try to relax. Then hunch your shoulders up to your ears and hold for a few seconds. Release them slowly pushing them down and lengthening your neck. Repeat eight to 10 times.
