Hello Edwina butterfly,
Please see my answer to Karel, the question was Osteoporosis drugs, managing joint pain, quite a bit about exercise there.

I was diagnosed September 2021, so nearly 3 years ago, 2nd dexa scan April 2024, same day prescribed blood pressure tablets, amlodipine5mg.
I can assure you that I'm not a gym bunny, i dont enjoy the gym aspect that much, feels great as i get back into the fresh air though.?
I take supplements, pure synergy bone renewal, also methylated b vits, as recommended because I'm taking hrt. I'm not taking alendronate or the doctors vits/calcium carbonate.

Regarding food
I make my own soup /bone broth with organic chicken wings, also I sometimes buy and organic chicken, or chicken legs and keep the bones, and make stock, freezer really helps here. I have this for breakfast with veg in it, and some chicken, or other protein leftovers
2 portions of greens daily, variety of veg and fruit, organic where I can, no or very little processed food, some nuts and seeds, protein every meal, i also make chocolate balls with cacao, coconut oil and squished dates, also prunes, these are supposedly brilliant for bones, you can have 6 a day if you want,
I buy Plant life ones on Amazon, not cheap, but really tasty and tart, you can soak them,try and have oily fish at least 2 times a week, i don't have wheat, but do have rice, quinoa, amaranth, not a lot though, also i have kefir, I did have yoghurt but I'm not sure if dairy ok, for tea, well i have redbush, i use almond milk, idea is to minimise caffeine, chocolate has caffeine anyway.
Coffee meant to be good, maybe, but I don't have often.
I make porridge with nut milk I make in nutribullet.
Also make fishcakes, tinned salmon.
Sardines I make into salad with finely chopped up peppers, onion, etc, dandelions from garden!
You will doubtless have you own idea.
Also tempeh or tofu occasionally, especially if I spot it on offer

I have had setbacks, was off hrt for a while with bleeding problem, also my thyroid was overactive for a while and that wouldn't have helped.
I'm not at all athletic, breathing not good enough for running, no good at high intensity stuff at all, so I work slow and steady, not masses of repetitions

I do hope all this helps, and do remember follow your own positive path, I'm sure you have ideas to contribute, you don't have to do all the things i do, important thing is to accentuate the positive.
You are maintaining bone which is a real achievement, so just gradually find some things you think you would like to do and try them out, look on YouTube for inspiration.
Alkaline diet discredited, so no need to minimise protein, you need it. By the way i also eat organic/pasture fed meat.
All this costs a lot more than i used to spend, but my other outgoings are minimal compared to most people.