Clare Owens says there is an important reason she always jumps off the last step and does four heel drops after using the loo
A physical therapist has explained the “formula” she uses which can improve the risk of a major health problem affecting millions of people in the UK. Figures show more than three million people, including half of women over 50, are affected by osteoporosis, a condition which weakens bones, leaving them fragile and more likely to break.
Clare Owens, a physical therapist who works with older adults, has shared some simple habits which she has built into her everyday life which she says could be ideal for those who find they struggle to exercise regularly. Posting on Instagram, the expert shared her “habit stacking” tips which she says are “incredibly effective” when it comes to improving bone health.
In her video she demonstrated four exercises she fits around other regular activities which all aim to improve bone health . She said: “If you struggle to stay consistent with exercise, this is for you. This is called habit stacking. A concept popularised by James Clear in Atomic Habits.
“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.”
She conceded habit-stacking isn’t right for everyone but said as a physical therapist working with older adults she had found it can be “incredibly effective”. She added: “Even if it’s just a way to get started or to stay consistent during busy seasons of life.”
She said her video focused on simple impact options for bone health saying: “Make time for your bone health without adding time to your day.” She advised: “If bone density is on your mind, talk with your physician about a bone scan so you know your baseline before adding impact work. Then build gradually from there.
“My goal is always to make movement feel approachable. Not extreme. Not all or nothing. Not something you have to “deserve.” Just consistent.”
So what are the exercises she recommends? Demonstrating how to do them correctly, the video says: “After I use the bathroom I will do four heel drops. After I brush my teeth, I will do 5 counter-supported jumps.
“After I come down the stairs I will jump from the last step. Before I take my first cup of coffee I will do 3 plyo wall push-ups.”
According to the Royal Osteoporosis Society more than 3.5 million people are living with osteoporosis in the UK. Of that half of women and 20% of men over 50 will break a bone because of the condition.
It advises people to eat a well-balanced diet with adequate calcium is important to give bones all the nutrients they need. It also recommends
- Getting enough vitamin D from the sun, topped up with an extra 10 micrograms (400IU) daily from food or supplements – especially in the winter months – is also key for good bone health
- Maintaining regular weight-bearing and muscle-strengthening exercise is great for bone health at any age
- Those with osteoporosis are encouraged to exercise regularly to maintain their bone health, improve balance and reduce their risk of fractures
It adds: “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.”
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