Move for Stronger Bones
When people think about protecting their bones as they age, nutrition is often the first thing that comes to mind. Calcium, vitamin D and other nutrients certainly play an important role in maintaining bone health. However, diet is only part of the picture.
Physical activity is another key factor that supports strong bones throughout life. In fact, bones respond to movement in much the same way that muscles do. When we use them regularly, they adapt and become stronger. When they are used less, they can gradually weaken.
This is why regular movement, particularly weight-bearing exercise and strength training, is considered an important part of osteoporosis prevention and healthy ageing. The encouraging news is that supporting bone health does not necessarily require intense workouts. Consistent, varied movement can help maintain bone strength and reduce the risk of fractures later in life.
How Bones Respond to Physical Activity
Bones are living tissue that continually remodels itself. Throughout life, bone tissue is constantly being broken down and rebuilt in a process known as bone remodelling.
Mechanical stress plays an important role in this process. When bones experience the gentle stress created by movement and muscle contraction, specialised bone cells are stimulated to strengthen the bone structure.
This process is sometimes referred to as mechanical loading. Activities that place controlled stress on the skeleton encourage the body to maintain bone density. In contrast, long periods of inactivity can lead to reduced bone stimulation. Research shows that sedentary lifestyles may contribute to gradual bone loss over time.
Regular physical activity also helps maintain muscle strength, coordination and balance. These factors are particularly important for reducing the risk of falls, which are a major cause of fractures in older adults.
For these reasons, many public health guidelines recommend combining good nutrition with regular exercise to support bone health throughout life.
The Best Types of Exercise for Bone Strength
Not all forms of exercise affect bones in the same way. Activities that place gentle stress on the skeleton are particularly helpful for maintaining bone density.
Two types of exercise are especially beneficial: weight-bearing exercise and strength training.
Weight-Bearing and Strength Training
Weight-bearing exercises are activities where the body works against gravity while standing. These movements encourage the bones in the legs, hips and spine to adapt and strengthen.
Examples include:
Even simple activities such as brisk walking can provide beneficial stimulation for bone tissue.
Strength or resistance training is another important form of exercise. When muscles contract during resistance exercises, they pull on the bones they are attached to. This mechanical force stimulates bone cells and encourages bone maintenance.
Examples of strength training include:
Strength training also helps maintain muscle mass, which becomes increasingly important with age. Stronger muscles support joint stability and may reduce the risk of falls.
For many people, combining weight-bearing movement with resistance exercises provides a well-rounded approach to supporting bone health.
Building Bone-Supportive Movement Into Daily Life
The idea of exercise can sometimes feel overwhelming, particularly if someone has been inactive for a while. However, supporting bone health does not necessarily require long gym sessions or high-intensity workouts.
Small, consistent habits can make a meaningful difference over time.
For example, walking regularly, taking the stairs where possible, gardening or joining a local exercise class can all contribute to maintaining bone strength.
Balance and coordination exercises can also be beneficial, particularly as we get older. Activities such as yoga or tai chi may help improve stability and reduce the risk of falls.
The key is consistency. Building movement into everyday life is often more sustainable than relying on occasional bursts of activity.
It is also important to choose activities that are enjoyable. When exercise feels rewarding rather than like a chore, it is far easier to maintain in the long term.
Nutrition and Movement Work Together
Exercise and nutrition work together to support bone health. Physical activity stimulates bone remodelling, while nutrients provide the building blocks needed for bone structure.
Ensuring adequate intake of calcium, vitamin D, protein and other key nutrients can help support the body’s natural bone maintenance processes.
If you would like to learn more about the role of diet in supporting bone strength, you can read my blog on osteoporosis prevention nutrition.
You may also enjoy my calcium-rich kale and new potato frittata recipe, which provides several nutrients that contribute to normal bone maintenance.
Supporting Healthy Ageing
Strong bones support independence, mobility and overall quality of life as we age. While genetics and hormones play a role in bone health, lifestyle factors such as diet and physical activity remain important.
Regular movement, combined with balanced nutrition, provides a practical and accessible way to support bone health across the lifespan. Whether it is walking more, building strength or simply staying active in everyday life, these habits can contribute to maintaining bone strength for the years ahead.
If you’re interested in knowing more, or if you’ve had a diagnosis of osteoporosis or osteopenia, why not get in touch? You can book a free call here.
There is something magical about September. Even if you have not stepped inside a school in decades, it still feels like a new chapter. Fresh notebooks. Tidy intentions. That slightly back-to-school smell in the air. Half optimism. Half stationery. And, while most people wait until January to “get back on track,” the real power lies in this quiet shift into autumn.
September is secretly the best time of year to reset your health habits. Especially if summer was more mojitos, ice creams and chaos than structure and sleep. No judgement. That is what summer can bring for many of us. So, let’s look at why this month works so well for change and how to make the most of it without swinging between extremes.
1. Less pressure. More clarity.
January comes with a lot of baggage. It is dark, cold, everyone is tired and skint, and the whole internet seems to be on a diet. There feels like there’s a lot of pressure to be perfect or turn over a new leaf.
September, though, is softer. The weather is still kind. The energy is fresh but not frantic. You are not being bombarded with guilt trips and detox plans. You just feel ready to shift into something more nourishing without the same level of expectation - even from yourself!
2. Your brain loves a fresh start
There is actual science behind this. It is called the “fresh start effect”. Our brains respond really well to markers in time. The fresh start effect is a psychological phenomenon that explains why people are more likely to take action toward goals after a meaningful time marker like a new week, month, birthday, or season. Basically, any moment that creates a feeling of a “clean slate” can boost motivation and behaviour change.
The term was first coined by behavioural scientist and professor at the Wharton School (University of Pennsylvania) Katherine Milkman, it describes how people feel a psychological separation from their past selves, so they feel more optimistic, capable, and ready to take action. That’s why you get the urge to join the gym in January, clear out your cupboards on a Monday, or start eating better in September.
The fresh start effect works because it:
Even small symbolic dates can make a big difference in behaviour. It is less about when you start and more about how you feel about starting.
3. It is the calm before the chaos
Right now, life still feels just about manageable. The days are getting shorter but not yet bleak. The calendar has space. There’s still fresh produce in the shops. And there are no mince pies staring you down in the supermarket. Yet.
Come late October, things tend to spiral. Diaries fill up with half-term logistics, social plans, and the slow creep of Christmas prep heralded by the arrival of festive treats on supermarket shelves. Cold season kicks off. You start spending weekends indoors, and suddenly your usual healthy routines start to slide.
September gives you a window of opportunity. A moment to pause. To check in with how you feel. To decide what you want from the rest of the year rather than being swept along by it. So why not seize the opportunity?
It’s like standing at the top of a hill just before the rollercoaster starts to pick up speed. You’ve got time to adjust your seatbelt and breathe before it really takes off.
This is the time to:
September isn’t about smashing goals or being perfect. It’s about grounding yourself before everything ramps up again. And if you lay the foundation now, you’ll be far less likely to fall into the all-or-nothing trap later.
1. Pick one goal that actually matters to you
Not a “should” goal. A goal that feels exciting or empowering. What would genuinely make the biggest difference to how you feel every day? More energy. Better sleep. Less sugar chaos. Fewer cravings. Start there.
2. Get clear on your why
Wanting to lose weight or improve your food habits is absolutely valid. But what is underneath that? Do you want to feel more confident in your clothes? Do you want to feel calm around food again? Do you want to have energy in the evenings instead of collapsing at 6pm? Write it down. That reason will help you keep going when motivation slips.
3. Create a quick win
You do not need a master plan. You just need a small success. Something that makes you feel proud this week.
Try one of these:
These actions seem small, but they build momentum fast.
4. Ask for support
Change is easier with encouragement. Whether it is a friend, a group, or a coach, knowing someone is in your corner makes a big difference. Tell someone what you are working on. Ask them to check in. Or come and work with someone like me – I can tailor a programme specifically for you and how you live your life.
If you are ready for a gentle reset but not sure where to begin, why not book in a free call with me here? We can talk through what’s going on for you, what you’ve tried so far, and what you’re looking to achieve. I can get you moving forward with some simple tips, and we can look at the options for us working together. Now’s the perfect time.
Do you drink too much or not enough? Two common myths about hydration you can now stop believing
How much water should you drink in a day? You could ask anyone in the street, and most people would know that the recommended fluid intake is 1.5 to 2 litres or 6-8 glasses. Indeed, that is what the Eatwell Guide recommends. The NHS, although quoting the Eatwell Guide as well, suggests that we drink “plenty of water”. But how much is “plenty”? Is there, perhaps, an upper limit?
In 2007, a 59-year-old woman nearly died after drinking too much water. Admittedly, very few people manage to drink that much, even if they try. Incidents like this are rare, but it happens occasionally and shows that even water can be detrimental if overconsumed. In this instance, the woman reported having drunk more than half a pint of water every 30 minutes in an attempt to relieve a urinary tract infection.
In reality, many people struggle to drink the recommended 6-8 glasses per day. But who says you have to? In 2002, researcher Heinz Valtin went in search of the source of this often-quoted recommendation. He was unable to find it. There is no scientific evidence for the advice to drink 6-8 glasses per day as far as he could see.
The absence of evidence is not surprising, considering that the water requirement changes from person to person and from day to day. How much you need to drink depends on your gender, age, weight, activity level, climate, altitude and medication … to name but a few. Some people need just 5 glasses of fluids a day; others need considerably more. Despite the difficulty of working out how much any one of us needs to drink, we seem to manage quite well. One paper on the subject concludes that healthy people regulate their daily water balance “with precision”. No mean feat. After all, the parameters for hydration change all the time. Our location, the weather or our activity levels – or all three - may be different today than yesterday, and so is our water need.
It appears, therefore, that there is no need to lose sleep over adequate fluid intake. Apply common sense. If you are thirsty, drink. If you sweat a lot, drink more than you normally would.
That said, thirst can be deceptive, especially in older people. Several parameters, such as blood pressure, blood volume, electrolyte levels and certain hormones, signal the brain and the kidneys when water levels are low. The kidneys will then hold back and excrete less water, while the brain triggers the thirst sensation. This works quite well until later in life. Older adults do not sense thirst as easily as younger people do.
Another indicator for dehydration is the colour of your urine. If it is dark like apple juice, it is time to drink. If your urine is light straw-coloured, your hydration level is about right. If your urine runs clear like water, there is no need to drink more right now.
The advice to drink 6-8 glasses a day is usually closely followed by the reminder that you must not try and hydrate by drinking alcohol or caffeinated drinks. These beverages are said to be diuretic and make you pee more, thus accelerating dehydration. However, a study looking into this found no difference in hydration levels of young men, regardless of whether they consumed caffeinated or non-caffeinated drinks. There are, of course, many reasons to skip on soft drinks - sugar, artificial sweeteners and phosphates come to mind – but dehydration might not be one of them.
Alcohol is a different matter. In small doses, such as half a pint, even beer can be hydrating, provided that the person drinking it is dehydrated to begin with, but more alcohol in slightly better hydrated people does lead to greater urine output.
In summary, no one can tell you how much you need to drink in a day. Perhaps your doctor could, if they took blood and urine samples, but since that is not practical on a daily basis, you’re on your own. Go by how thirsty you are and the colour of your urine.
Of course, you can drink beverages other than water to hydrate: herbal teas, fruit infusions, vegetable juices, kombucha, and tea and coffee all count. Even fruit juices and soft drinks are hydrating but are best avoided for other reasons, just like tea and coffee should be sugar-free. Don't forget that food can be hydrating, too. Fresh fruit and vegetables, such as watermelon and cucumber, contain water, and sometimes quite a lot of it. Soups are another excellent source of fluids. For healthy people it isn’t too difficult to stay hydrated.
How to Beat Summer Stress
Summer gets some fantastic PR. The very word makes you think of lazy days by the pool, relaxed dining on a balmy evening, sunsets and spritzes, carefree drives in a sporty convertible with your hair blowing in the breeze.
Sadly, that’s not the reality for many of us, working away doing all the usual stuff we have to do in the (sometimes) blistering heat. The real truth is that summer burnout is real – and August might be draining you more than you realise. And, if you’re feeling more frazzled than fresh right now, you’re not alone. This time of year is usually anything but restful.
Let’s break this down, and work out what you can do about it…
Whether you’ve been ferrying kids around, juggling holidays with work, playing hostess, managing family dynamics, or just existing in 30-degree heat with zero patience, it’s a lot. Add the emotional rollercoaster of A-level and GCSE results, and you've got the perfect storm of stress, poor sleep, and emotional exhaustion.
This is summer burnout. And yes, it’s a real thing.
Here’s what might be going on behind the scenes:
If you’re waking up tired, snapping at loved ones, craving carbs like mad, or just feeling off, that’s your body waving a little white flag.
Let’s not pretend you’re about to overhaul your diet, book a yoga retreat and start journalling daily. (Lovely idea, but… life.) Instead, let’s look at a few ways to ease the pressure and gently top your tank back up.
You might be thinking of stress as the inevitable result of a big life event like a house move, divorce or bereavement, but even the steady drip of everyday life is enough. Stress can also be caused by your diet, lack of sleep, environmental toxins - and more. Even winning the lottery can cause stress! Then there’s your physical environment - like summer heat…
So here are some of the ways you can start to redress the balance.
You’re probably more dehydrated than you think, especially if the wine’s been flowing. Aim for 2L-3L water a day, plus herbal teas and hydrating foods like cucumbers, melon, berries and leafy greens.
Add a pinch of sea salt or electrolyte drops if you need more support.
Your body loves routine, not to be boring, but because it supports your hormones, energy and mood. Try:
Focus on meals that are rich in:
This combo helps stabilise blood sugar, which means fewer energy dips, mood swings, and snack attacks.
This one really is the gold. The summer calendar can get pretty packed with weddings, parties and other events as people take advantage of the good weather.
You don’t have to say yes to every BBQ, day trip or family drama. Boundaries are health-giving. Permission granted.
There are a multitude of benefits to being outside. For the purposes of dialling down stress and getting better sleep at night, getting outside in the morning is important.
Even a quick walk in the daylight can help reset your circadian rhythm, that’s the daily rhythm your body is programmed to follow: lots of energy in the morning kickstarted by light, then your stress hormones gradually falling away as the day goes on and the sun goes down.
If anxiety or overwhelm is bubbling, magnesium-rich foods can help: think leafy greens, pumpkin seeds, dark chocolate (yes, really), nuts and wholegrains.
Magnesium is a mineral our bodies need a lot of since it is involved in so many roles in the body. Stress and sleep are two of the biggies, so you’ll want to make sure you’re having enough.
You are the expert in being you, so you are best placed to choose where to start. If you’re flagging right now, that’s common but you can do something about it. It’s OK to feel flat after weeks of “summer fun”. It doesn’t mean you’re doing anything wrong, just that your body needs a bit of love.
Now’s a great time to take a breath, check in with what you need, and gently start getting back to what makes you feel good. Not perfect. Just better. And if you’d like some extra support, why not get in touch?
Easy Ideas for Everyday Activity
If you’ve not exercised for a while, or if it’s not really ever been on your agenda, starting movement can be a daunting task. Firstly, if you have any health conditions or physical issues, or you just haven’t moved for a long time, check with your GP or healthcare provider that it’s ok to start a new movement programme.
Once that’s checked off, start slowly. Adding in just one exercise session per week and doing it consistently is much more beneficial than trying to exercise every day and only managing it for a week. Start slowly, build the habit, and then layer on more types of movement.
Additionally, if this is new to you, try out a variety of different activities. You might love the sounds of nature whizzing around on your bike in the countryside, or you may prefer pounding techno in a spin studio. The main thing is to find out what floats your boat.
Here are some simple ideas of how to incorporate movement easily into your day:
Incorporating stretching exercises into your daily routine can help improve flexibility and reduce muscle stiffness caused by prolonged sitting. Check out examples on YouTube or Google a local class.
Taking short breaks to stand up and walk around can help increase blood flow and reduce the negative effects of prolonged sitting on the body. Set an alarm on your phone to remind you to get up and move around, or if you have a smart watch enable the notification.
Incorporating strength training exercises, such as bodyweight exercises or light resistance training, can help counteract the muscle weakness and imbalances that can result from prolonged sitting. Here it might be worth investing in some expertise – online programmes such as with Caroline Girvan or Joe Wicks are available, or see if there are local classes or PTs you can work with.
Practicing yoga or Pilates can help improve posture, strengthen core muscles, and increase flexibility, all of which can help counteract the negative effects of sitting for long periods. There are heaps of online programmes, Yoga with Adriene being one of my faves. Or look online for local teachers and classes.
Incorporating cardiovascular exercise, such as walking, running, cycling, or swimming, into your routine can help improve circulation, increase energy levels, and reduce the risk of chronic diseases associated with prolonged sitting. What did you love as a child? Were you always out on your bike, or a familiar figure at the local pool. Tap into that. It’ll feel hard at first, but you’ll get into the swing of it.
This may sound silly, but simple exercises that can be done at your desk, such as seated leg lifts, shoulder rolls, and desk stretches, can help reduce muscle tension and improve circulation while at work. This can be especially helpful if you really can’t get away.
Start small but be consistent. And before you know it, exercise will be part of your life!
Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.
Are You Spending Too Much Time Sitting Down?
In today's modern society, sedentary lifestyles have become increasingly common, largely due to the types of jobs we do and the advancements in tech. Many people spend most of their day sitting at a desk, in front of a computer screen, or in a vehicle. But research has shown that prolonged sitting can have detrimental effects on overall health and can contribute to the development of chronic health conditions.
Researchers analysed 13 publications, which included more than one million people, and found that sitting for more than eight hours without any physical activity is associated with a mortality risk comparable to that caused by obesity and smoking.
But how can sitting do this to us?
Physical effects
Sitting for extended periods of time can lead to poor posture, which can result in muscle imbalances, tightness, and pain, particularly in the back, neck, and shoulders. Over time, this can lead to the development of chronic musculoskeletal conditions such as back pain, neck pain, and even spinal disc compression. Plus, sitting for long periods of time can also contribute to the weakening of muscles in the core, hips, and legs, which are essential for maintaining proper posture and supporting the spine. We all feel this – if you’ve been trapped at your desk for an hour long meeting, it can take a few moments for you to unfurl yourself as you stand up. And don’t talk to me about the accompanying noises… So, all in all, not what we were designed to do – and therefore not great for our physical wellbeing.
As well as musculoskeletal issues, prolonged sitting has been linked to an increased risk of developing heart disease. Research has shown that individuals who sit for long periods of time have a higher chance of high blood pressure, high cholesterol levels, and an increased risk of heart disease overall. This is partly due to the fact that sitting for that long can lead to a decrease in circulation and blood flow, and an increase in inflammation within the body. These factors can contribute to the development of atherosclerosis, or the hardening of the arteries, which is a key risk factor for heart disease.
And it’s not just heart disease - an increased risk of developing metabolic conditions such as obesity and type 2 diabetes has also been connected with sitting around for long periods. It can cause metabolism to slow down, muscle activity is decreased, and blood sugar levels can become elevated. Over time, this can lead to insulin resistance, a key characteristic of type 2 diabetes. Additionally, research shows that people who sit for prolonged periods of time are also more likely to engage in mindless eating habits, consume unhealthy foods, and have an overall higher energy intake, which can contribute to weight gain and obesity.
Mental health effects
It doesn’t end there. While we can understand that lack of movement can have a profound effect on our physical wellbeing, did you know that it can also have negative effects on mental health and overall well-being. Research has shown that people who sit for long periods of time are more likely to experience feelings of anxiety, depression, and stress.
This could be due to a combination of physical factors, such as poor posture and musculoskeletal pain, and psychological factors, such as decreased social interaction and isolation. Additionally, sitting for long periods of time can also lead to decreased cognitive function and memory retention.
The impact of prolonged sitting on overall health is substantial. Negative effects on musculoskeletal health, cardiovascular health, metabolic health, and mental health cannot be ignored. So, it’s important for all of us to be aware of our sitting habits and try to incorporate more movement and physical activity into our daily routines.
How movement can positively impact the negative effects of prolonged sitting
Thankfully the analysis which compared sedentary living to smoking also noted that moderate-intensity physical activity for 60 to 75 minutes a day can mitigate the negative health effects of prolonged sitting.
Here’s how:
Movement helps improve circulation, which can counteract the negative effects of prolonged sitting on heart health and blood pressure.
Sitting for long periods can lead to poor posture and muscle imbalances. Incorporating movement throughout the day can help stretch and strengthen muscles, improving overall posture
Sitting for long periods can contribute to back, neck, and joint pain. Moving regularly can help alleviate stiffness and tension in these areas.
Sitting for extended periods can slow down metabolic rate. Adding movement breaks throughout the day can help increase calorie burn and maintain a healthy metabolism.
Physical activity can have a positive impact on cognitive function and mental well-being. Incorporating movement throughout the day can help improve focus, productivity, and overall mood.
Movement boosts circulation and oxygen flow, promoting vitality and reducing feelings of fatigue associated with prolonged sitting.
Regular movement is essential for maintaining a healthy weight, reducing the risk of chronic diseases like diabetes, cardiovascular disease, and certain types of cancer that can be exacerbated by prolonged sitting.
So, what are you going to add into your day?
Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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