It can be hard beginning an exercise program when you haven’t been active for a long time or you are recovering from a fall.
Firstly, have a chat with your health care team and work out a routine that suits your medical condition and fitness levels. You will have to start out slowly and work up to being fitter and stronger.
Find a routine that suits you, such as hydrotherapy, resistance or weight training.
It is important for you to improve your strength, balance and fitness as much as you can, to prevent further falls and possible fractures.
If you have already had a fracture work with your health care team so they can supervise a basic strengthening program. They will probably recommend joining a ‘Fall Prevention’ class (through your hospital, community health centre or local physiotherapist)
It’s important to start slowly and:
Avoid exercises with jumping, jarring or twisting
Avoid sudden high impact movements
Cut out abdominal (stomach) curl ups in your routine
Avoid forward bending from the waist
Don’t lift heavy objects (weight lifting) until your strength has improved.
Exercise routines for Bone Health
Two forms of exercise are important for building bone strength and keeping bones strong-weight bearing and resistance exercise. These should be combined with balance and strengthening routines for the best results.
Weight Bearing Exercise
Weight-bearing exercise will make your bones work against gravity and usually it will be feet legs or arms a which will bear weight. Try jogging, brisk walking, skipping, an aerobics class, netball, stair climbing, dancing, tennis and soccer. Bike riding and swimming are not weight bearing exercises but they will give you a good aerobic or cardio vascular workout
Resistance Exercise
Resistance exercise builds muscle and strengthens bones. You can include weight training with free weights, including hand weights, dumbbells and barbell or weight machines.
Balance and Strength
Balance and strength exercises will strengthen your muscles, improve your balance, coordination and flexibility to help prevent falls. Tai Chi, side leg raises, Pilates and yoga are good examples.
Generally increase your fitness level and aim for:
15 minutes to one hour of weight bearing activity two to three times each week.
Twice a week resistance training sessions to strengthen legs, body and arm muscles. Perform each exercise at least eight times or two repetitions of four times.
Include balance routines for five minutes twice a week and remember to have something to hold onto when you are starting out.
Don’t forget to include five minutes of stretching to warm up at the start of your routine and five minutes at the end to cool down. This will help prevent muscle strains and tears and will improve our flexibily.
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Osteoporosis Prevention 
