When osteoporosis takes hold, the bones become fragile from deterioration, which increases the risk for fractures, the Osteoporosis and Related Bone Diseases National Resource Center notes. Weight-training exercises help build muscle, which in turn strengthens your bones. The goal is to build as much muscle as possible without risking injury. This is why it is important to use light weights. Before you do any exercises, get cleared by your doctor.
Shoulder Press
The shoulder press is performed from a seated position. This exercise works not only works the shoulders but the arms. While sitting comfortably in the chair, hold two light dumbbells right above your shoulders with your palms facing forward. Steadily push the weights above your head and toward each other. Once they are an inch apart, slowly lower them back down and repeat. If you do not have weights, you can use large soup cans. This applies to all of your exercises.
Triceps Extensions
Triceps extensions work the triceps muscles, located on the back of the upper arms. You can doing these either from a standing or seated position. Hold a light dumbbell in your right hand and fully extend your arm above your head. When you do this, turn your palm so it faces forward. Keeping your upper arm still, bend your elbow and lower the weight behind your head. Steadily push the dumbbell back up, repeat for a set of reps and switch arms.
Biceps Curls
Biceps curls are performed from a seated or standing position, and they target the biceps muscles in the front of the upper arms. Hold light dumbbells at your sides with your palms facing in. Keeping your upper arms tight to your sides, bend your elbows and raise the weights up toward your shoulders. As you do this, twist your wrists so your palms face your body. Slowly lower your arms and repeat.
Knee Extensions
Knee extension is a motion where you move your leg from a bent to straight position. An exercise that simulates this motion works the quadriceps, on the front of the thighs. To do this exercise, fasten ankle weights to your lower legs. Sit in a chair with your knees bent and feet flat on the floor. Steadily raise your right leg until it is straight and hold for a second. Slowly lower your leg, repeat for a set of reps and switch sides. Be careful not to lock out your knee when you raise your leg. This can place too much stress on your knee joint.
Hip Extension
Hip extension is a motion where you move your leg backward. This causes you to work your glutes and hamstrings, which are on the back side of the thighs. To do this exercise, strap ankle weights to your lower legs and stand behind a chair with your hands on the backrest for support. Raise your right foot off the floor and move your leg in the air behind your body. Slowly lower it down, repeat for a set of reps and switch sides. When you lift your leg, keep it straight.
Walking
Weight-bearing aerobic exercise burns calories and helps improve your cardiovascular health. It also causes your bones to support your weight, which in turn slows mineral loss, MayoClinic.com notes. Walking is a basic form that does not place excess stress on your body. You can walk either outdoors or on a treadmill and get the same benefit.
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