As people age, loss of bone density becomes a more pressing health issue, leading to increasing possibility of fractures. Exercising with weights can help slow down and revert bone density loss, according to the Mayo Clinic. The National Osteoporosis Foundation recommends weighted resistance exercise two to three times per week, exercising each part of your body with 8 to 12 repetitions per set. Starting with light (5-pound) dumbbells, you can address the effects of osteoporosis.
Biceps Curls
The biceps are the muscles at the front of your upper arm, and you can do biceps curls either sitting or standing. Simply hold the dumbbells in your hand, with your palms facing away from you, and slowly raise the weights up toward your shoulder, bending your arms at the elbows, then lower. Lower the weights with your muscles, not gravity (don't let them drop naturally) for the best benefit.
Vary your curls by curling across your chest, instead of straight up.
Chest Presses
You can do chest presses lying or sitting down or standing up. If you are lying down, bend your knees up by moving your feet toward your buttocks. Start with the weights in your hands, near and slightly below your shoulders, elbows in, palms facing outward (knuckles toward the ceiling). Push the weights up and away from you (toward the ceiling) until your arms are straight, then bring them back down with your muscles, not gravity.
To do these seated or standing, push the weights away from you (forward), not over your head (upward).
Triceps Extensions
The triceps are the muscles at the back of your upper arm, and can be exercised while you're sitting or standing. Start with one dumbbell, or both, behind your head, near your shoulder, with your palm facing your ear. Slowly lift your arm straight up, turning your arm outward, until your arm is straight and your palm is facing away from you. Lower and repeat. You can do both arms at once, alternate arms or perform all of your repetitions with one arm, then switch to the next arm.
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