Osteoporosis occurs when bones lose density and become weak and brittle. 10 million people in the United States have osteoporosis and 80 percent are women, according to MedlinePlus, a resource of the National Institutes of Health. MedlinePlus reports that half of all women over the age of 50 with osteoporosis will break a bone. Weight training helps maintain bone integrity and density, while strengthening surrounding muscles and lowering the risk of falls or bone injury. Strength training improves balance, energy, bone density and mobility.
Wall Squats With Weights
Wall squats challenge your lower body and build strength in your glutes, hips, legs and calves. Holding light weights in each hand increases the external resistance and places additional demands on your muscles and bones. Stand with your head, back, hips and heels against a wall. Tighten your abdominal muscles, press your lower back against the wall and relax your shoulders. Walk your feet 24 inches in front of you while keeping your hips, lower back and upper body against the wall. Stack your knees directly above your ankles. Hang your arms at your sides and slowly slide your hips down the wall toward the ground. When the back of your legs are parallel to the ground, push up through your heels and return to a standing position. Continue until you complete your desired amount of repetitions.
Triceps Kick Backs
Doing triceps kick backs on one leg builds strength in the backs of your arms, while improving your balance and challenging your core muscles. Hold a light weight in each hand, stand up straight and hang your arms by your sides. Relax your shoulders and tighten your abdominal muscles. Lift your left foot off of the ground and shift your weight onto your right leg. Hinging from your hips, bend forward and lower your chest 12 inches toward the ground. Maintaining a straight back while doing this ensures that you are strengthening your abdominal and lower back muscles. Adjust your arms' position so that the upper portions of your arms are pressing against your body. Push the weights six inches behind your body and then lower them until your hands are by your hips. Continue until you complete your desired amount of repetitions. Switch feet if your leg becomes tired during the exercise. Alternate feet the next time you perform this exercise.
Hammer Curls
Hammer curls build strength in the biceps, located on the front, upper part of your arms. Strong biceps make it easier to lift packages and perform activities of daily living, including cooking, showering and gardening. Holding a light dumbbell in each hand, stand up straight, feet hip-width apart and bend your knees slightly. Hang your arms by your sides, turn your palms toward one another and press the upper portions of your arms against your sides. Maintaining contact between your arms and your sides throughout the exercise helps isolate your biceps during this exercise. Lift the weights toward your shoulders, stopping before they make contact with your body. Lower your arms straight and repeat until you complete your desired amount of repetitions.
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