Middle-aged and elderly people can do simple exercises at home to prevent osteoporosis, such as walking, light yoga, tai chi, weight training, and balance exercises. Walking is the simplest and can be done daily. Yoga and tai chi not only strengthen bones but also improve balance and flexibility. Weight training can be done with light dumbbells or water bottles to help make bones stronger. Balance exercises, like standing on one foot, can reduce the risk of falls. These exercises don't require special equipment and are suitable for home practice, helping to maintain bone health.