www.strongerseniors.com/
From the Stronger Seniors 'Strength' DVD.
Light weight training to maintain functional fitness, increase muscle mass and bone density, and help prevent osteoporosis.
Use a 1- to 3 pound weight, depending n your current strength level. If you do not have a hand weight, use a can of soup from the cupboard.
Sit in a straight-backed chair, never a folding chair, and maintain erect posture throughout exercise.