Clare Owens, who specialises in working with older adults, has outlined straightforward habits she’s incorporated into her daily routine that could prove beneficial for those who find maintaining a regular exercise regime challenging. Taking to Instagram, she detailed her « habit stacking » approach, which she describes as « incredibly effective » for enhancing bone health.
In her demonstration, she showcased four exercises that slot seamlessly into everyday activities, all designed to strengthen bones. She explained: « If you struggle to stay consistent with exercise, this is for you. This is called habit stacking. A concept popularized by James Clear in Atomic Habits. »
She continued: « 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 acknowledged that habit-stacking isn’t suitable for everyone, but as a physical therapist who works with older adults, she’s discovered it can be « incredibly effective », reports the Mirror. She continued: « Even if it’s just a way to get started or to stay consistent during busy seasons of life. »
Her video concentrated on straightforward, impact movements for maintaining bone health, with the message: « Make time for your bone health without adding time to your day. » She recommended: « 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. »
She explained her philosophy: « My goal is always to make movement feel approachable. Not extreme. Not all or nothing. Not something you have to « deserve. » Just consistent. »
So which exercises does she suggest? Showing viewers the proper technique, the video demonstrates: « 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. »
The Royal Osteoporosis Society reports that more than 3.5 million Britons are currently living with osteoporosis. Alarmingly, half of all women and 20% of men aged over 50 will suffer a fracture due to the condition.
The charity stresses the importance of maintaining a well-balanced diet with sufficient calcium to provide bones with essential nutrients. It also suggests The statement continues: « 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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