Believe it or not, this transfer feels extra challenging when you’re sitting, and sitting on an exercise ball adds a component of core strength. By bending ahead, you really have to work against gravity to maneuver the weight up and down. Keep the shoulders down and away from the ears, and if you are feeling any discomfort in the shoulders, skip this exercise. If you can’t go that low, go as little as you can-then work to build sufficient energy to lower all the way down over time. Since strolling is a type of weight bearing exercise, it could also be a greater choice if you’re trying to construct bone density. Start with a heat-up: Begin with some brisk strolling or jogging, jumping jacks, or calisthenics. 4. Push back to start out and repeat for 1 to three sets of 8 to sixteen reps. 1. Sit on a chair, bench, ball, or stand