Exercise is one of the most important steps people can take to both prevent and cope with osteoporosis. Osteoporosis is a disorder that causes bones to become porous, weak and brittle. It usually affects older adults and occurs when low levels of calcium, phosphorus and other minerals cause bones to lose mass. The Bone Estrogen Strength Test (BEST) study conducted by the University of Arizona showed that women who exercised and took at least 1000 micrograms (mg) of calcium daily increased bone density by one to two percent. Like muscles, bones also become stronger with exercise and many of the debilitating symptoms of osteoporosis such as pain, bad posture, falls and fractures can be reduced by engaging in regular exercise.

Exercises that are recommended for improving bone density and strength include:

• Weight-bearing activities. This is any activity that involves holding up the weight of the body. This type of activity usually strengthens the bones in the lower portion of the body, because the feet and legs support the upper body. Typical weight-bearing activities include:
  
  
• Walking, hiking or jogging
• Climbing stairs
• Aerobics, calisthenics or skipping
• Skiing or skating
• Tennis, racquetball, squash or handball
• Field hockey, soccer or other field sports
• Basketball
• Dancing
  
  
• Strength training. This involves using the resistance of weights or bands to strengthen the muscles. Strength training both improves balance (because of the extra support the muscles are able to give the body) and strengthens the bones. It is important for people who have been diagnosed with osteoporosis to strengthen their back muscles as this will reduce the pain and effects of poor posture. Exercises that involve gently arching the back (the opposite position from stooping), such as some yoga positions, may help to reduce posture problems.