When done consistently, exercise helps to strengthen bones and muscles which can improve balance and overall functioning, and reduce the risk of falls and fractures. Most forms of exercise, including resistance, aerobic, mind-body, or combined programs, can increase BMD to some degree.[1]
Resistance training has been shown to improve BMD of the lumbar spine, femoral neck, and possibly hip, as well as increase levels of overall physical functioning and health-related quality of life.[2][3][1][4] Interestingly, mind-body exercises (e.g, Tai Chi, qi gong), which often involve a half-squatting position paired with core stabilization and bending, stretching, and rotating from the hips and spine, were suggested to be the optimal exercise type for increasing BMD of the lumbar spine and femoral neck in a 2022 meta-analysis.[1]
In terms of reducing fall risk, a 2019 Cochrane review reported that exercise programs combining balance and functional strength exercises (e.g., squats, sit-to-stands) were the most beneficial.[5]