Physical Therapist Shares Simple Daily Habits to Boost Bone Density
Clare Owens, a physical therapist specialising in older adult care, has unveiled a straightforward "formula" she incorporates into her daily routine that could significantly reduce the risk of osteoporosis, a major health concern affecting millions across the United Kingdom. With over three million people in the UK living with osteoporosis, including half of women over the age of fifty, this condition weakens bones, making them fragile and more susceptible to fractures.
The Power of Habit Stacking for Consistent Exercise
In a recent Instagram video, Owens demonstrated her approach to "habit stacking," a concept popularised by author James Clear in his book Atomic Habits. She emphasised that this method is particularly beneficial for individuals who find it challenging to maintain a regular exercise regimen. "If you struggle to stay consistent with exercise, this is for you," Owens stated. "The formula is simple: After or before [current habit], I will [new habit]. It’s not about doing more. It’s not about earning your coffee. It’s not about exercising all day. It’s about anchoring small amounts of movement to something you already do."
Owens explained that while habit stacking might not suit everyone, her experience working with older adults has shown it to be "incredibly effective." She added, "Even if it’s just a way to get started or to stay consistent during busy seasons of life." Her primary goal is to make movement feel approachable and sustainable, rather than extreme or all-or-nothing.
Four Key Exercises to Integrate into Daily Life
The physical therapist highlighted four specific exercises designed to improve bone health without adding extra time to one's day. These include:
- After using the bathroom: Perform four heel drops.
- After brushing teeth: Complete five counter-supported jumps.
- After coming down stairs: Jump from the last step.
- Before the first cup of coffee: Do three plyometric wall push-ups.
Owens stressed the importance of consulting a physician before starting any new impact work, especially for those concerned about bone density. "Talk with your physician about a bone scan so you know your baseline before adding impact work. Then build gradually from there," she advised.
Understanding Osteoporosis and Broader Bone Health Strategies
According to the Royal Osteoporosis Society, more than 3.5 million people in the UK are living with osteoporosis, with half of women and twenty percent of men over fifty experiencing bone fractures due to the condition. The society recommends a multifaceted approach to bone health, including:
- Eating a well-balanced diet rich in calcium to provide essential nutrients for bones.
- Ensuring adequate vitamin D intake, with at least 10 micrograms (400 IU) daily from food or supplements, particularly during winter months.
- Maintaining regular weight-bearing and muscle-strengthening exercises at any age to support bone health.
For those with osteoporosis, regular exercise is encouraged to maintain bone health, improve balance, and reduce fracture risk. The society notes, "Bone health is important throughout life. By adopting a healthy lifestyle, exercising regularly, eating a balanced diet with adequate calcium, and ensuring you’re getting enough vitamin D, everyone can support their bones as they get older."
Owens' habit stacking method offers a practical, time-efficient way to incorporate these recommendations into daily routines, potentially making a significant difference in long-term bone health outcomes.
