When you have osteoporosis, exercise can be an important part of strengthening your bones and reducing your risk of falls. Before starting any exercise program, first seek the advice of your doctor. Your doctor will help you determine which exercises are best for you based on your specific situation, age, and other physical limitations. Most types of exercise are good for you, but not all of them are good for bone health. Weight-bearing exercise can help build healthy bones. These movements are achieved by defying the force of gravity and putting pressure on the bones. For example, walking and swimming are good for heart and lung health, but they don't necessarily strengthen bones. Any osteoporosis patient looking to increase bone strength can benefit from a few simple home exercises. By stimulating key areas affected by osteoporosis, such as the hips, exercise can help reduce the effects of osteoporosis. The hip bones can be stimulated by stomping the foot. You can do bicep curls with 1 to 5 pound dumbbells or resistance bands, standing or sitting. Dumbbells or resistance bands are needed for shoulder lifts, either standing or sitting. Hamstring curls strengthen the muscles in the back of the legs and are performed while standing. If needed, you can hold on to heavy objects or other stable objects with your hands to maintain balance. This exercise strengthens the muscles around the hip and improves balance. Squats strengthen the muscles in the front of the thighs and buttocks and don't need to be done very deep to be effective. This exercise improves balance and strengthens abs and should be done with a large fitness ball. There should also be someone by hand to help maintain balance. It's just as important to know what works for you and what doesn't work for you. Some high-impact activities, such as running, jumping rope and climbing, are physically demanding and increase the risk of fractures. It is best to avoid these exercises unless you already have some experience. Exercises that involve leaning forward or twisting the trunk, such as sit-ups and golf, also increase the risk of fracture in people with osteoporosis.