Balancing on one leg for just a few seconds a day can transform your life.

A top osteoporosis expert says balancing on one leg for a few seconds can provide the first step towards stronger and healthier bones.

Dr Taher Mahmud, Co-Founder and Director of London Osteoporosis Clinic, said the exercise is one of the “golden ten rules” he recommends to all his patients.

Dr Mahmud said: “As we navigate the busyness of modern life, all too often our bone health often takes a backseat.  However, maintaining strong bones is crucial for our overall health and mobility. One of the simplest exercises is balancing on one leg for just a few seconds a day. It sounds like very little, but when performed consistently I’ve seen it make a huge difference to patients’ conditions.”

Here are ten vital tips that could dramatically improve your bone strength and quality of life.

  1. Balancing Act: Did you know that something as simple as balancing on one leg for a few seconds every day can contribute to core strength and bone health?  This exercise not only helps improve your stability and coordination but also engages your muscles and
  2.  bones in a way that promotes bone density.
  3. Calcium-Rich Diet: It’s common knowledge that calcium is vital for strong bones, but are you getting enough?  Incorporate calcium-rich foods like dairy products, leafy greens, and fortified cereals into your diet to ensure your bones receive the support they
  4. Vitamin D:  The Sunshine vitamin, as it’s affectionately known, plays a pivotal role in calcium absorption and bone health.  To avoid deficiencies, exposure to morning sunlight for at least 15 minutes daily in the summer months or consider vitamin D supplements after consulting with a healthcare provider.
  5. Regular Exercise: Engage in weight-bearing exercises such as walking, jogging, or dancing.  These activities force your body to work against gravity, strengthening muscles and bones.
  6. Muscle-Strengthening Activities: Incorporate exercises that involve muscle strength, such as lifting weights or using resistance bands.  These exercises help build the muscles that support and protect your bones.
  7. Limit Alcohol Consumption: Excessive alcohol hurts general and bone health, reducing bone formation and leading to weaker bones.  Limiting alcohol intake can prevent these adverse effects and contribute to a healthier skeletal structure.
  8. Avoid Smoking: Smoking cigarettes can interfere with the body’s ability to absorb calcium, leading to diminished bone mass and increased risk of fractures.  Quitting smoking can significantly benefit your bones as well as your overall health.  Stopping is the single most important anyone can do to start with.
  9. Protein-Rich Diet: Adequate protein intake is essential for healthy bones.  Foods rich in protein, such as lean meats, fish, legumes, and nuts, can provide the necessary nutrients to maintain strong bones.
  10. Monitor Your Bone Health: Regular check-ups and bone density tests can help you monitor your bone health and prevent potential issues before they become serious.
  11. Stay Hydrated: Staying hydrated is beneficial to your bones.  Water helps to maintain the elasticity and moisture of your bones, which is essential for their overall health.

Dr Mahmud added: “Incorporating these tips into your daily routine can enhance your bone strength and lead a healthier, more active life.  Remember, small steps can lead to significant changes in your bone health.  So why start today by balancing on one leg.”