A Simple Way to Boost Bone Health

Physical therapist Clare Owens explains that incorporating a simple jump off the last step when descending stairs can have a positive impact on bone density, as seen in her demonstration.

Osteoporosis affects over three million people in the UK, with half of women and a significant number of men over 50 suffering from this condition that weakens bones and makes them more prone to fractures.

Clare, who specializes in working with older adults, has shared her personal habits that can be easily incorporated into daily life to improve bone health, especially for those who struggle with regular exercise.

On social media, Clare shared a video where she demonstrated four simple exercises that can be done in conjunction with everyday activities to promote better bone health, using a concept called 'habit stacking'.

This concept, popularized by James Clear, involves adding a new habit to an existing one, using the formula 'after or before [current habit], I will [new habit]', to make it easier to incorporate new habits into daily life.

Clare emphasized that habit stacking is not about doing more or exercising excessively, but rather about incorporating small amounts of movement into daily routines, making it a manageable and sustainable approach to improving bone health.

While acknowledging that habit stacking may not be suitable for everyone, Clare believes it can be highly effective, especially for older adults, as a way to start or maintain consistency in physical activity during busy periods.

The focus of Clare's video was on simple, low-impact exercises that can be done to improve bone health without requiring a significant time commitment, emphasizing the importance of making time for bone health without disrupting daily routines.

Clare's goal is to make physical activity feel accessible and achievable, rather than extreme or something that needs to be deserved, by promoting consistent and manageable habits.

The exercises Clare recommends are straightforward and can be easily incorporated into daily life, such as doing heel drops after using the bathroom, counter-supported jumps after brushing teeth, and jumping from the last step when coming down the stairs.

Another exercise she suggests is doing plyo wall push-ups before having the first cup of coffee, demonstrating how these small habits can be stacked onto existing daily routines.

Incorporating physical activity into daily routines, such as exercising after brushing teeth, can be a simple yet effective way to improve overall health and bone density.

According to the Royal Osteoporosis Society, over 3.5 million people in the UK are living with osteoporosis, with half of women and 20% of men over 50 at risk of breaking a bone due to the condition.

The society advises adopting a healthy lifestyle, including a balanced diet with adequate calcium and vitamin D, as well as regular exercise, to support bone health throughout life.

By making a few simple changes to daily habits and incorporating exercises like those suggested by Clare, individuals can take proactive steps to support their bone health and reduce the risk of osteoporosis.

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