The best exercises for osteoporosis focus on strengthening bones, improving muscle strength, and enhancing balance to reduce the risk of falls. Here are key types of exercises to include:

Weight-bearing exercises force your body to work against gravity, helping to build and maintain bone density.
• Walking: A simple, low-impact activity that strengthens bones in the legs and hips.
• Dancing: A fun way to improve bone strength while enhancing coordination and balance.
• Hiking: Walking on uneven terrain challenges the bones and muscles more than walking on flat surfaces.
• Stair Climbing: Increases bone strength in the lower body, particularly in the hips.
•Elliptical Machines: Low-impact but still weight-bearing, good for people who may not tolerate high-impact activities.
• Tennis or Pickleball: Involves lateral movement and weight-bearing on the legs, improving bone health and muscle strength.

These exercises involve working against resistance to strengthen muscles, which helps to support and protect bones.
• Weight Lifting: Using free weights, dumbbells, or resistance machines to strengthen arms, legs, and the spine.
• Resistance Bands: Provides muscle-strengthening with a lower risk of injury, good for people with osteoporosis.
• Bodyweight Exercises: •
Squats: Strengthens the legs, hips, and glutes, important for supporting the lower body.
• Lunges: Improves lower-body strength and stability.
• Push-ups: Strengthens the chest, shoulders, and arms.
• Planks: Helps build core strength, supporting the spine and improving posture.

These exercises reduce the risk of falls, which can lead to fractures in individuals with osteoporosis.
• Tai Chi: A gentle form of exercise that improves balance, flexibility, and coordination.
• Standing on One Leg: Enhances balance and stability, reducing the risk of falls.
• Heel-to-Toe Walking: A simple exercise to improve coordination and stability.