Clare Owens, an expert in working with the elderly, has shared simple daily habits that can aid those who find it difficult to stick to a regular exercise routine. On Instagram, she introduced her “habit stacking” method, claiming it to be highly effective for improving bone health.

In her video, Owens demonstrated four exercises that can be easily integrated into daily life, all aimed at enhancing bone strength. She explained, “If maintaining consistency in exercise is a challenge for you, this method is ideal. It’s known as habit stacking, a concept made popular by James Clear in his book, Atomic Habits.”

Owens elaborated on the technique: “The strategy 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 linking small bursts of movement to your existing routines.”

While noting that habit stacking might not be for everyone, Owens, who specializes in physical therapy for older adults, has found it to be “incredibly effective,” as reported by the Mirror. She added, “It can be a great way to begin or maintain consistency, especially during hectic times.”

Her video focused on simple, impactful exercises designed to support bone health, emphasizing: “Prioritize your bone health without extending your day.” She advised, “If you’re concerned about bone density, consult your doctor about a bone scan to establish your baseline before incorporating impact exercises. Gradually build from there.”

Owens shared her guiding principle: “My aim is to make movement accessible. Not extreme or all-or-nothing. It shouldn’t be something you have to ‘earn.’ 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.”