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• Weight Lifting - dumbbells, barbells, machines
• Using elastic exercise bands
• Lifting your own body weight, Pilates, Yoga

Remember that running or leg-based exercise mainly stimulates the lower body. Although much of the disabling effect of bone loss is felt in the hips and spine, exercising the upper-body with weight-bearing exercise is of equal importance.

Although strong bones may help you prevent fractures if you fall, the best way to protect from fall fractures is not to fall in the first place. Balance and strength are the keys to fall protection. Appropriate exercise as we age -- such as weight training -- not only helps keep bones healthy, it protects against falls and fractures as well improving balance and strength.

Non-Impact Activities, or balance and posture exercises, can also help to increase muscle strength and decrease the risk of falls and broken bones.

• Exercises that strengthen your legs and challenge your balance, such as Tai Chi, Yoga and Pilates, can decrease your risk of falls.
• Exercises that improve your posture and reduce rounded or “sloping” shoulders can help you decrease the risk of fractures, especially in the spine.

Before beginning your osteoporosis prevention exercise program, remember these important points :

• Check with your doctor before you start any exercise program.
• If you have already been diagnosed with osteoporosis, you may not be safely able to do all weight bearing exercises. You may need to perform exercises for osteoporosis. Individuals with osteoporosis are at risk for fractures, regular exercise may cause too much force for some people with osteoporosis.
• If you are not familiar with weight bearing exercises, consult with an expert to develop an appropriate exercise program.