What's the best forms of exercise to increase bone density?

Thank you for your query. I believe our nutrition was relatively on the healthy side. I did not share my mother’s love for liver & onions, but we basically ate a Mediterranean diet, especially since my father was born in Italy, and beans and greens were part of our weekly menu. My mother was very strict about our eating habits, there was no such thing as snacks and soda as we grew up. As an adult, I was very conscious of my eating habits, first time I joined WW, I was 19 years old.
I too am petite, but I also have asthma since childhood, that’s why I began dancing in the first place, Dr. said it would help my lungs. Until recently, I always ate plenty of fruits & veggies, but recently being diagnosed as pre diabetic, I pretty much have given up those things I love.
Again, I will refer to genetics, maternal grandparents and mother and sister - all diabetics. My mother had her first hip replacement at 54, followed by 2 knees and then 2 more hips.
I don’t think people realize that we can only do the best with what we are dealt.

@reillyg1013 Only recent couple of years I realized quality and quantity of protein matters for muscle and bone health especially when we get older and older, which I didn't pay too much attention to. In a recent discussion with my endo, she didn't object my plan of increasing quality protein intake. Another strong takeaway from that conversation was I shouldn't be in a catabolic state, ie, losing weight. During pandemic, I had a period of time when I was adjusting diet and lifestyle to combat my borderline diabetes and high cholesterol. During that time I did shed some pounds to get back to my "usual weight". BUT I probably lost some muscle mass and possibly some bone mass 🙁

Do you monitor your blood glucose? I found its very useful in terms of figuring out what type of carbs and amount of which you could consume safely. Most insurance covers the glucometer and test strips if you are in pre-diabetic range, copay is generally $0. I was able to get my hba1c from ~5.7/5.8 to 5.3-5.5. One of my relative wears a CGM with diet modification, which helped him bring hba1c from 6.5 to ~5.4. From what I read, high blood glucose level increases oxidative state in our body. I'm yet to do some reading to see if it has anything to do with op.

Best wishes

Thank you for your query. I believe our nutrition was relatively on the healthy side. I did not share my mother’s love for liver & onions, but we basically ate a Mediterranean diet, especially since my father was born in Italy, and beans and greens were part of our weekly menu. My mother was very strict about our eating habits, there was no such thing as snacks and soda as we grew up. As an adult, I was very conscious of my eating habits, first time I joined WW, I was 19 years old.
I too am petite, but I also have asthma since childhood, that’s why I began dancing in the first place, Dr. said it would help my lungs. Until recently, I always ate plenty of fruits & veggies, but recently being diagnosed as pre diabetic, I pretty much have given up those things I love.
Again, I will refer to genetics, maternal grandparents and mother and sister - all diabetics. My mother had her first hip replacement at 54, followed by 2 knees and then 2 more hips.
I don’t think people realize that we can only do the best with what we are dealt.

I can only comment from a personal level. I have been reading all the comments about stomping and jumping, and I must say that I am very confused by it all. I was a dance instructor ( specialty in tap) and certified aerobic instructor ( high impact and step) I taught for 30 years. You would think I’d have strong bones- think again. I was diagnosed with osteopenia in my 50’s and full osteoporosis in my early 60’s. I have been active most of my life, but heredity rules. I think that if you have no family history of osteoarthritis, you’ve got a better shot at keeping your bones strong through exercise , otherwise I’m not so sure.

Exercise does work but I would seek the cause of your problems. No one who is a senior is going to have the bone density of a 30-year-old woman, which is what the DEXA measures.

@manniesmom
You are so right, now the question would be, where do I find a doctor who cares what the reason is, instead of every doctor who says, “ we have a pill for that.”

When I was first diagnosed, I read that I would need to give up golf, yoga and pickleball because the movements of twisting, stretching and running could cause fractures. I do not like my life as much without these activities. Looking for permission before I ask my doctor...
Can someone tell me it's really okay to partake?

I think everyone is different and that statement is being cautious. From what I’ve read lots of people sustain compression fractures with a sudden twisting motion. I have a -3.3 L1-4 T-score and I still do very controlled twisting movements, but I have a very strong core and have been doing those types of exercises and activities for years. I don’t push the twist as far as I used to, or with as heavy weights, and I make sure my movements are very controlled. I don’t want to stiffen up, and then need to twist in an emergency and have my body not used to the motion. So far so good.