A physical therapist has shared a simple 'habit stacking' formula that could help reduce the risk of osteoporosis, a condition affecting over three million people in the UK. Clare Owens, who specialises in working with older adults, demonstrated the approach on Instagram, anchoring small exercises to daily routines.
Owens explained that the concept, popularised by James Clear in 'Atomic Habits', involves linking a new habit to an existing one. She said: 'After or before [current habit], I will [new habit]. It's not about doing more. It's about anchoring small amounts of movement to something you already do.'
Her video showcased four exercises: four heel drops after using the bathroom, five counter-supported jumps after brushing teeth, jumping from the last step after coming downstairs, and three plyo wall push-ups before the first cup of coffee. She emphasised building gradually and consulting a physician before adding impact work.
The Royal Osteoporosis Society reports that half of women and 20% of men over 50 will suffer a fracture due to the condition. The charity recommends a balanced diet with adequate calcium and vitamin D, alongside regular exercise, to support bone health.
