Table 1.

Physical activity guidelines for osteoporosis prevention (Brooke-Wavell et al., 2022; Bae et al., 2023).

Exercise type	Purpose	Frequency	Recommended activities
Impact training	Maximize bone strength	3/5 days/week	- Stamping - Jogging - Low-level jumping or hopping – Dancing – Brisk walking – Stair climbing
Resistance training	Maximize bone strength	2/3 days/week	- Upper body exercises using weight stimulating muscles which origin and insert to the spine. -Lower body exercises using weight stimulating muscles which origin and insert to the hip.
Body weight training	Maximize bone strength	2/3 days/week	- Upper body exercises using elastic band or the body weight stimulating muscles which origin and insert to the spine. -Lower body exercises using elastic band or the body weight stimulating muscles which origin and insert to the hip.
Balance training	Reduce falls	3/5 days/week	- Thai-Chi – pilates - yoga