Non weightbearing for 3yrs

I suspect that any new exercise you are getting, no matter how limited, will be beneficial.  Are you under the care of a physiotherapist?  They can give you a lot of help regarding safe ways to move if you have vulnerable areas.  Any new load bearing at all will help your bones as they respond to the stress of the load, and it can be as little as a couple of ounces, very gradually increased as you become stronger.  Yes, please take Vitamin K2.  If your t-score is severe enough to mean you really feel you need the medication be aware that you will benefit most in the first two or three years, then discontinue and keep your risk of the bad side effects to a minimum.  Some people on long term AA have developed very severe disfiguring side effects, including jaw necrosis and atypical femur fractures.  It has been proven through research that micronutrients and weight bearing improve bone density just as much as medication and without risk of side effects.  It's important you avoid falling, falls being even more significant in fracture risk than t-scores.

Do let us know how you get on.  Good luck!

Z score is a measure of how you compare with others your age, so not really much use.  The t-score is more useful.  Some years ago the WHO rather arbitrarily declared that -2.5 marked the line between low bone mass (osteopenia) and osteoporosis.  I have a friend who was diagnosed with osteoporosis and I wouldn't be surprised if she was about your age when this happened.  She refused the meds and set about improving her bone density the natural way.  she was the person who told me about Vitamin K2.  Apparently silica is also important, and she takes wheat grass, but I haven't done that.  Just eat a lot of foods like kale and broccoli, as well as fermented foods, including some cheeses, yoghurt etc, and fermented vegetables.  You have the additional problem of not being able to simply go out and start walking ten thousand steps a day, but any kind of exercise will help.  Even non-weight bearing is useful as it stresses the muscles, which in turn will pull on the bones slightly, encouraging the production of more of the bone building cells.  It was likely your forced inactivity which caused the loss of bone mass  The bones said, hey, we're not being used, might as well shut down the factory.  As you gradually regain strength you will find that your bones will also become stronger and improve their density.  If you decide to defer a decision to take bone medication, you can do anything feasible (never to the point of injuring yourself) to get mobile, as I'm sure you are doing, and that very effort alone is bound to help your bones.  It takes time, not like muscles which can sometimes seem to strengthen measurably in a day, but invisibly, under the skin, you'll be getting stronger. 

Thank you so very much.Quality and detailed advice. Have ordered k2 mk7 I started climbing stairs 3 times a day 3 weeks ago for 1st time in 3yrs. Once again thanks.

Am I right in thinking that T -2,5 I've just gone over into porosis as opposed to penis?

I suspect that genetics has a bigger impact on bone density than other things.

Magnesium has been found to be lacking in some people with broken bones.

Anhaga has given you good advice so I will not repeat what she has covered.

Where I might be able to help is with the exercise. I am limited as well.

Any amount of exercise is better than none. Try five minutes around the garden or some light weights, squats, step ups, etc.

The pool is great for people with limited mobility. You can do step ups from the pool onto the stairs and feel confident about not falling as the water makes it safe.

Do some resistance with pool noodles and dumbbells including on your legs.

Walk across the pool in the shallow end and know it is okay to fall because of the water.

Vary your exercise so it is not a chore. Even seated you can move your arms and legs like you are dancing.

Remember, every bit has value. 

Don’t compare with people who do not have your issues, just do what you can safely as falling is not an option.

I use a wheeled walker to avoid tripping and to give me confidence to try to do a bit more walking.

I have two bulging discs, arthritis, scoliosis and, in particular, a trapped nerve in the sacroiliac. My worst tscore is -4.3 in the lower spine. Th average is -3.4. So, -2.5 is not so scary in the scheme of things.

Just use diet and exercise to improve your bones. Diet is probably just a bit more important but exercise is needed especially weight bearing.

All the best, and you will get better at this as you learn more and know what works best for you and your circumstances.

I have recently become the owner of a small tablet (not using it at the moment) and have been introduced to the joys of predictive text.  Good for the odd laugh!   I believe -2.5 is considered the figure indicating osteoporosis, but it isn't a dire reading.  If you had readings in the -3s or -4s it might be more scary.  Give yourself time, think positive about the bones, and carry on.  Sounds like you are starting to make great strides.  Is your medical team pleased with your progress?

If you google combination of micronutrients bone you will find a research article showing that nutrition can improve bone density.  Elsewhere there is research showing that exercise is good for bones and as nearly everything you are doing is "new" you are already telling those bones to start strengthening themselves!

Cheers.

Gender influences in some ways like with different exercises and food.

My husband needs a lot more food than I do and he exercises differently.

We both need to watch muscle strength but he does moreso.

I use very light weights for example.