• Ageing population, particularly in postmenopausal women
• Gender: female
• Osteoporosis runs in the family
• Low body mass index (BMI) or weight
• Lack of regular exercise or leading a sedentary lifestyle
• Nutritional deficiencies, such as insufficient calcium and vitamin D consumption
• Smoking cigarettes
• Excessive alcoholic beverage use
• Long-term usage of specific drugs (such as corticosteroids and anticonvulsants)
• Some medical diseases, like hyperthyroidism, celiac disease, or rheumatoid arthritis
• Hormonal imbalances, such as low amounts of oestrogen in women or low levels of testosterone in males
• previous history of bone loss or fractures

• Exercises that involve weight bearing place stress on the bones and encourage bone growth. Walking, jogging, dancing, stair climbing, and trekking are a few examples.
• Resistance training: Exercises that target particular muscle groups and build strength, balance, and posture by utilising resistance bands, weights, or machines. The danger of falls and fractures can be decreased as a result, protecting the bones.
• Exercises for Core Stability and Balance: These exercises concentrate on strengthening and stabilising the core, which is essential for maintaining excellent posture and avoiding falls.

• Jumping: Jumping exercises, such jumping jacks, high-impact aerobics, or jumping rope, can exert a lot of stress on the bones and raise the risk of fractures.

• Running: Running puts more strain on the spine and raises the chance of compression fractures, instead try fast walking.

• Traditional sit-ups and crunches entail repeatedly bending the spine forward, which raises the possibility of vertebral fractures. Alternative workouts, including planks or modified abdominal exercises, can strengthen the core without undue strain on the spine.
• Activities that entail touching your toes when you are sitting or standing might put pressure on your spine. Instead, concentrate on spinal extension and upright posture-promoting activities.

• Excessive Twisting of the spine during exercises, such as full twists used in yoga or certain rotational motions used in sports, can cause the vertebrae to become strained. Reduce the range of motion for certain workouts or stay away from them entirely.
• Tennis or golf strokes can cause back discomfort if they include jarring, repeated twisting actions. It's crucial to use good technique and take into account changes to reduce stress on the spine.

• Heavy Weightlifting: Compression fractures are more likely to occur when heavy weightlifting is done improperly, especially when accompanied with forward bending. Put your attention on workouts and lesser weights that encourage good alignment and posture.
• Exercises like barbell squats and deadlifts that place large weights on the spine should be performed cautiously or reduced under the supervision of a certified practitioner.

• Tennis
• Golf
• Soccer
• Basketball 
• Volleyball

• Horse-back riding
• Dirt bike or off road biking
• Snow mobile 

• Snowboarding or Skiing
• Skating
• Ice hockey

• Walking is a weight-bearing activity with mild impact that promotes bone growth and enhances cardiovascular fitness. The majority of the week, aim for a 30-minute brisk stroll. Walking can increase bone mineral density (BMD) and lower the incidence of fractures in postmenopausal women who have osteoporosis, according to studies. [1][2]

• Stair Climbing: As a weight-bearing workout, climbing stairs works the leg muscles and stresses the bones. Start with a comfortable amount of stairs and use handrails for help if necessary. BMD has been shown to improve and fracture risk to decrease with stair climbing. [6][7]

• Squats are a kind of resistance training where you stand with your feet shoulder-width apart and progressively lower your body as if you were regaining a chair-like position. Return to standing while keeping your knees in line with your toes. Squats target the thighs, hips, and other lower-body muscles. Resistance training, particularly squats, improved BMD at the lumbar spine and femoral neck in postmenopausal women, according to a comprehensive review and meta-analysis. [8]
• Modified Push-ups: Begin by executing push-ups with your hands on a higher platform, such a wall or countertop, then work your way down to doing them on the ground. Push-ups that have been modified work the triceps, shoulders and chest. In older persons with osteoporosis, resistance training, which includes modified push-ups, has been demonstrated to increase muscular strength and bone health. [11][12]
• Planks help strengthen the core and improve posture, which lowers the chance of falls and fractures. In postmenopausal women with osteoporosis, core strengthening activities have been proven to enhance balance, functional performance, and postural control. [14][15]
• Lunges: Step forward with one leg to begin a lunge, then lower yourself until both knees are bent at a 90-degree angle. Return to the starting position and switch legs. The quadriceps, hamstrings, and glutes are strengthened with lunges. Lunges and other resistance workouts have been demonstrated to increase muscle strength and BMD in postmenopausal women with osteoporosis. [9][10]

• Exercises for Standing Balance: Start with standing on one leg for a brief period of time. As your balance improves, progressively extend the time. For an additional challenge, consider standing heel-to-toe or doing balancing drills while closing your eyes. In older individuals, especially those with osteoporosis, balance exercises have been found to enhance postural stability and lower the risk of falling. [16][17]
• Yoga and Tai Chi blend flexibility, balance, and low-impact workouts to improve strength. These exercises encourage stability, relaxation, and body awareness. Yoga and Tai Chi have been shown in several trials to improve postmenopausal women with osteoporosis' BMD, balance, muscle strength, and functional results. [18][19][20]
• Stretching: Mild stretching activities increase joint range of motion and flexibility. Concentrate on large muscular groups such the upper back, hamstrings, quadriceps, and calves. Exercises that involve stretching have been shown to increase older persons' flexibility, joint function, and overall physical performance. [21][22]

It's crucial to remember that the choice and progression of workouts should be tailored to the unique requirements and capacities of each person. The best results in controlling osteoporosis will be achieved by working with a competent physiotherapist or exercise expert to ensure workouts are completed properly and efficiently.