Flexibility

• Gentle stretches can improve mobility, particularly in the back and joints. Osteoporosis frequently strikes in the lower back, so standing as tall as you can and reaching for the ceiling can help stretch the back, without having to bend at the waist, which the Mayo Clinic says can hurt your spine.
  
  Next, gently grasp your right arm just above the elbow. Pull it across your chest to the left to stretch the shoulder. Repeat on the left.
  
  With a wall or chair close by, shrug your shoulders to your ears. Hold the position for a few seconds and then relax. Rotate your shoulders in slow circles, first going back and then going forward.
  
  Now grab a towel and sit in an armless chair. Loop the towel around the sole of one foot. With your knee straight, pull on the towel with both hands. Switch feet. This gives a gentle stretch of the back. You can also use the towel to help with leg lifts.
  
  

Strengthening

• Strengthening your muscles can help keep your joints and bones in proper alignment and help build bone mass. Try a 2-pound weight in each hand, and if that seems too light, move to a 5-pound one. It is better to use a small dumbbell rather than a canned vegetable as the can may slip from your fingers and onto your toes. Begin by sitting in a chair and pressing one weighted hand into the air toward the ceiling. Repeat on the other side. Try for 10 of these for each arm.
  
  Next, stand with the back of the chair at your side. Using a light ankle weight, lift your outer leg to the back. Pulse it twice, then bring the foot back to the floor. Repeat this 10 times. Bring the leg out to the side next instead of toward the back. Repeat this 10 times. Turn around and switch legs.
  
  Now face the back of the chair. Hold the chair lightly for balance. Stand with your feet hip width apart, toes facing out. Bend your knees to go into a squat. Be sure not to bend at the waist, however.
  
  

Balance

• Balance is key to avoiding falls. Begin improving your balance by first holding onto a chair with both hands and lifting one foot just an inch off the floor. Hold the position for a few seconds. As you feel more comfortable and confident, raise the leg higher and hold onto the chair with a single hand and then just with fingers until you are not holding onto anything. This may take months of practice.
  
  

Weight-Bearing Cardiovascular

• Weight-bearing cardiovascular activities include aerobics, walking, jogging, dancing and many sports. If you take up aerobics, stick to low-impact classes to keep from damaging joints and potentially brittle bones.
  
  

Nonweight-Bearing Cardiovascular

• Swimming is an important nonweight-bearing cardiovascular activity. It can improve your health overall and help keep your bones and joints in shape.