How can I improve bone density when it hurts to move?

When I have been discouraged with the on-going quandry of "must move but hurts" dilemma. My physio said that even moving one step is more than not moving at all!
My favourite when feeling poorly is water. After a bad spell, I start with floating! Starts the muscles moving. Then, ever so slowly building up the movement and time. Weight resistance is the goal. Starting with baby steps is still starting!
Strong muscles helps with improving movement, balance and exercise tolerance. Then adding on slowly as I 'progress'. If I jump in with an overly ambitious effort, then it all crashes, and end up more discouraged. ( the nursery story of the tortoise and the hare comes to mind!)
Have you tried starting with one pound weights or even 1/2 pound?
"Any movement is better than none".
I understand how Osteoporosis feels like such a threat to our future wellness.
Sending you a big hug ! All the best!

How about tai chi? The slow movements build muscle and it helps with balance. Better for us than yoga. I recommend Margaret Martin, an expert on exercise for osteoporosis melioguide.com. I don't lift weights but maybe it is safe for you.

@ead I have been there, and so have others in this group.
One thing that eases the pain is taking a warm shower then stretching - then I can do my exercises and a little walking. I wear 2 pound weights that wrap around my wrists to exercise my arms and when I walk. My PT says even the low weight, with repetition, helps. Someday I hope to get to 5 pounds...
It can also work to wear ankle weights when walking.
Chair yoga helps me get warmed up on stiff days.
Not saying I don't hurt, but if I walk with a friend, or in a nice place, I can ignore most of it. Amazingly, afterward, I do feel better most of the time. Or I play some tunes.
Sue

You might want to try walking in the water assuming you have access to a pool. It will support your weight and as you get stronger you can push harder moving through the water.
There is a woman recovering from a spinal fusion. She comes in with her walker (not in thepool) and just gently moves in the pool. My club has an exercise pool that has warmer water than the lap pool. Give it a try. Good luck

I used to walk every day but have been lazy about it since my joints have become painful. One step IS better than none. Thank you for the reminder.
As for water, I should check around for a pool.

I have thought about tai chi. I should look into it! Thanks for the suggestion.

I never thought of wearing light weights! Thank you for that idea. Thank you to everyone who gave me some avenues to look into. If nothing else, these suggestions have reminded me that there are good people out there who can be helpful. I hope I can offer some feedback that will help others one day.

Swimming is what helps me when I hurt the most. I am very fortunate to have access to a pool and, here in the South, the water will get warm. And it feels wonderful. And helped my stiffness and pain so much! Maybe just soaking in a tub would help? That’s my plans for the winter.

Isn't it great how we can encourage one another on this path?
Press on!

Many people who have bad osteoarthritis in hands/wrists/elbows use resistance bands instead of dumbbells. I know that in my case, just grasping a 2 pound dumbbell can be painful sometimes. But a light resistance band doesn't require gripping in the same way or with the same force. So you might try doing exercises with very light resistance bands -- the kind without handles -- instead of traditional dumbbell weights.

Also, as to wearing weights while walking: I have read that this is not necessarily a good idea -- depends on what your bone condition is, may cause stress on a joint. So maybe check with your medical folks about that.