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Hold a two- to five-pound weight in one hand (a large can of soup will work), letting it rest near your thigh, then place the other hand on the seat of a chair in front of you and lean forward, knees slightly bent. Bend your elbow and lift the weight up toward your armpit, then lower it back down. This strengthens arm, shoulder, and midback muscles and helps combat osteoporosis-related bone-density loss by stimulating vertebral bone cell growth. Daily dose: One or two sets of ten on each side.