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.”
