It’s never too early to think about preventing osteoporosis, which causes bones to become fragile and more likely to break. And while women are more likely to develop osteoporosis, men also can get it. Starting regular resistance exercise to work the upper- and lower-body muscles along with a diet that includes calcium and vitamin D will help prevent the onset of osteoporosis.
The upper-body exercises here are designed for people who do not have a diagnosis of osteopenia or osteoporosis. You should do both upper- and lower-body excercises together two to three times a week.
For the upper-body work, start with 1 to 2 sets of 10 repetitions of each exercise. You can build up to 3 sets of 15 repetitions as you get stronger. Start with light weights (1 to 2 pounds) and progress slowly, adding half to 1 pound at a time.
Overhead press
Stand or sit with spine in neutral alignment and feet hip-width apart. Start with elbows extended and weights level with top of your head. Exhale as you press weights toward the ceiling, straightening your elbows. Inhale as you lower weights to start position.
Bent over rows
Weight in right hand, keep spine in a neutral position as you lean on a chair with left hand. Left foot is forward and knee is slightly bent; right leg is behind and straight. Start with right arm straight and the weight pointing at the floor on a slight forward angle. Exhale to draw weight to your side, bending elbow.
Triceps kick back
With weight in right hand, keep spine in a neutral position as you lean on chair with left hand. Left foot is forward and knee is slightly bent; right leg is behind and straight. Bring right upper arm next to your body and hold it still throughout the exercise. Exhale as you straighten elbow, extending the weight back behind you.
Biceps curl
Stand with feet hip-width apart, weights at your sides, palms facing forward. Exhale as you bend elbows to draw weights toward your shoulders. Feel work in the front of your upper arm. Keep upper arm and trunk still. Inhale to lower weights to start position. No stress or strain in your neck.
