Before starting any fitness program, check with your doctor or physical therapist to see whether you're at risk for osteoporosis-related issues and what activities are best for you. Choosing the right form of exercise for these areas is important because of varying degrees of osteoporosis and the risk of fracture.

The following are some of the factors to consider before starting your exercise program;

•  your age

•  the severity of your osteoporosis

•  your current medications

•  your fitness and ability

•  other medical conditions such as cardiovascular or pulmonary disease, arthritis, or neurological problems

•  Whether the primary goal of your exercise program is to improve bone density or to avoid falls.

Improving bone and muscle strength to prevent falls should be the main aim of your exercise program. Weight-bearing aerobic and muscle-building (resistance) exercise, as well as particular balancing exercises, are the best options.

Exercises that people with osteoporosis should avoid;

• exercises in which you bending forward flexion and rotation of the spine at the waist, such as abdominal sit-ups, wood chops, tennis, and some yoga poses.

• make you more likely to fall such as sudden change of movement.

•  exercises that increase the risk of falls.

•  plyometric exercises that include Jumping.

•  Running/jogging is a good form of weight-bearing aerobic exercise but it might cause fractures in fragile bones.

In general, avoid jerky, rapid movements and instead go slow and steady.

However, if you're usually athletic and active while having osteoporosis, you may be able to do the higher-impact activity than someone who is weak.

Recommended exercise guideline for osteoporosis includes;

•  weight-bearing aerobic activity such as dancing, jogging, and low-impact aerobics at least 45 mins to one hour, 3 to 4 times a week to improve cardiovascular fitness.

•  weight training session 45 minutes, 2 to 3 times a week. Each session should include exercises to develop the lower limb, trunk, and arm muscles, and each exercise should be repeated 8 to 10 times with 4 – 5 sets to improve muscular strength.

•  balancing exercises should be done at a level that challenges your balance and should be done at least twice a week and can be included in a strength routine. stand closer to something you can hold on to while performing these exercises.

•  a stretching session that includes flexibility exercises.

Although walking is a weight-bearing exercise, it does not significantly improve bone health, muscle strength, fitness, or balance unless it is done at a high intensity, at a faster pace for long periods. (such as brisk walking or incline walking). But walking, on the other hand, maybe a safe method to start off for anyone who hasn’t been involved in any physical exercise.

Swimming and cycling are non-weight-bearing exercises that increase cardiovascular fitness and muscle strength, but they are not as beneficial as weight-bearing exercises in preventing osteoporosis. If you currently swim or cycle frequently but don't perform any other types of exercise, weight-bearing and/or resistance training should be added to your weekly regime.