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Natural treatment
I have been on a five year journey, avoiding prescription meds and going a natural route. I promised I would reveal my stats after my latest bone density scan. My neck has gone from -2.10 to -1.5. My spine has gone from -3.4 to -2.6. Fracture risk has gone from 16% to 12%. I still have osteoporosis, but the numbers keep improving so I will still avoid taking medicine for as long as I can.
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@sandrajhunt It is unlikely, according to research, that brisk walking and tiny little 3 lb weights will "work" against osteoporosis. The landmark LIFTMOR trials provide evidence about that as they used a "home-based, low-intensity exercise program", including 6 lb weights, for the control group who continued to lose bone. The test group doing the heavy-for-them weighted exercises gained BMD.
Your sit-to-stand routine is a type of squat exercise. Squats with significant additional weight do have evidence of improving OP. LIFTMOR used 80-85% of the max weight that a person can back squat with, 75 lbs for me as an example.
Your exercise regime is better than doing less, but both medical evidence and personal stories on this site suggest that is unlikely to be enough to stop bone loss. There are many reliable sources of information about this, below are just two. Many of us are not using drugs, and we all have to do what we are comfortable with. But good to be sure that we are each maximally informed about what is likely to work when we decide what feels comfortable.
LIFTMOR Trial:
https://www.nmrnj.com/wp-content/uploads/2023/12/The-LIFTMOR-Randomized-Controlled-Trial.pdf
Here is one of many doctor or researcher sources on some exercises that do not "work" and I love yoga and still do it.
These are my scores with dates and results.