I'm worried because I have become shorter as I age.

My height has been inconsistent, but there hasn't been a significant difference so far.
Last year, I thought it was okay when I shrank by 0.5cm, but this year, I have become 1cm shorter than last year.

I looked it up because I was worried.
It is said that a decrease in muscle mass or the development of osteoporosis can lead to a reduction in height.

Even if I do strength training, it doesn't seem like my muscles are really growing much.
It seems difficult to even maintain the current situation.
Should I regularly check my muscle level with an InBody test to monitor the progress?

It is said that osteoporosis can cause a decrease in height.
A decrease in bone density can lead to a reduction in bone volume, resulting in a decrease in spinal vertebral height and potentially causing a decrease in height.

I am trying to do weight-bearing exercises to manage my bone density, and I am also eating calcium-rich foods and taking calcium supplements.

I'm managing to some extent, but seeing my height decrease makes me very worried.

Are there any exercises that help build muscle well?
Are there good ways to manage bone density?