Advanced version:

Stand to the side of the chair and hold it for support. Perform a sitting
movement while one leg is on the floor and the other in the air for balance. Get
down to the height of the chair and slowly rise. Then change legs and repeat






Plank

Works on: Balance, strengthening the wrists, bone strength and shoulder muscles.

Advanced version:

Lie down on the floor and push yourselves with your hands, with your toes
anchored to the floor. The palms of your hands should be just under the
shoulders. If this is too hard, start with your knees on the floor and try to
work your way up to the full form.






If you're interested in a more formal frame for your workout, there are other
types of exercises you can integrate into your daily routine:

Tai Chi: Tai Chi builds on your coordination and muscles. It is highly
recommended for women. A 45 minute exercise a day, 5 times a week, can really do
wonders.

Yoga: Raises the density of minerals in the spine, hip and wrist bones. It also
works on your balance, coordination, concentration and bodily awareness.

Dancing: This can be an exercise that combines dancing such as the zoomba, but
also tango or salsa dancing will do the trick and strengthen your bones.

Tennis: Mainly improves bone density in the area of the shoulders and arms, but
also works on the legs and feet.

Strength training: Using free weights to exercise can contribute to bone growth.
Twice a week will lead you to good results.