What are the exercise methods to gradually develop osteoporosis?

I usually have weak bones, and I'm worried that osteoporosis might worsen after menopause. My knees also have cartilage issues, so I'm not in good shape. I'm curious about what kind of exercise might cause the least strain.

Last year, after fracturing my right wrist and elbow, I became very afraid of fractures. These days, I do two hours of cardio and strength training each day, but I'm not sure if it's helping.

I exercise by riding an indoor bicycle, climbing stairs, and lifting 2-kilogram dumbbells for a total of 4 kilograms. I also walk 20,000 steps daily as part of my routine. After work, I work out, do household chores, and take care of my children, so I feel really exhausted and tired. Please recommend good exercises that housewives can do every day after work, regardless of rain or snow.

I sleep from 12 a.m. to 1 a.m. and wake up at 5:20 a.m. I think I sleep for about 4 to 5 hours~~