If you're over 60, consider incorporating these exercises into your routine to prevent bone loss.
Position yourself parallel to a bench so one hand and knee are firmly planted on the surface of it for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, begin the motion by pulling the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement.
Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 3 sets of 12 reps on each arm.Begin this exercise by having the dumbbells up next to your shoulders, with your palms facing each other. Keep your core tight and glutes squeezed, and press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 10 to 12 reps.
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