Dr. Sagen Zac-Varghese

That's why you need your vitamin D and your calcium because that's the building blocks to lay down that fresh bone.

Yes, and that's shown out by lots of studies that exercise helps you maintain your bone marrow density and importantly reduces your risk of fractures.

And there's three forms of exercise.

So the forms of exercise are against gravity.

One, weight bearing.

So you have to have gravity going through you so that the bone is nice and organised.

Yes.

You can divide it into kind of mild intensity, moderate intensity and high intensity.

So mild would be what you said, the walking.

Moderate would be kind of skipping and jogging.

And the high would be basketball.

But then you've got to think, if you have frailty or you have a high risk of fractures...

You have to offset that high intensity exercise with the impact of falling and fracturing.

So you have to be careful about exercise as well.

Exactly.

So you want to do progressive and repeated exercise.

You want to build up and you want to build up very gently.

And you might even do just sitting down exercises first.

The second is muscle strengthening.

Because we need our muscles to be strong for us to stay upright.