I would suggest loading the spine as part of your upper body workout to help combat degeneration of the spinal column.
Squats are a great exercise which loads the entire body from neck to toe.
Start out working on your flexibility and technique without weights and eventually progress to a light bar across your shoulders. Each week gradually add weight to the bar. I would starting out with 12-15 repetitions. Once the weight becomes too easy, bump it up to provide a little more challenge. 2-3 sets Standing calf raises 3 sets Lateral and front delt raises.