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At Pro Motion Physiotherapy, we keep our patients informed with clear, up-to-date research to support long-term strength, mobility, and confidence. Today we’re sharing simple, practical habits that can make a meaningful difference for your bone health.
Why Movement Matters
Your bones are living, adaptable tissue — they get stronger when you move. Regular activity supports balance, confidence, and independence. Too much sitting slows circulation and weakens both bones and muscles, but even small bursts of movement make a difference.
The 20-Minute Rule
Research shows that sitting for more than 20 minutes at a time reduces
bone and muscle activity. Try adding small habits:
• Stand, stretch, or walk every 20 minutes
• Use a standing desk or set a timer
• Take a hallway walk or the stairs
• March in place while the coffee brews
• Stretch during TV breaks
Move for Stronger Bones
These activities help maintain or improve bone strength:
Weight-bearing: brisk walking, dancing, hiking, stair climbing
Strength training: weights, bands, body-weight exercises
Balance/flexibility: stretching, balance work, tai chi
Sedentary time above 9.5 hours per day is linked to a higher risk of fractures.
Replacing just 30 minutes of sitting with movement can help.
Book an appointment today to get a personalized exercise plan designed for your bone health and mobility goals.
A personalized physiotherapy plan can improve strength,
confidence, and day-to-day mobility.
Get Your Personalized Exercise Plan
Keep It Simple, Keep It Fun
Movement doesn’t have to be complex:• Walk with a friend or pet
• Put on a favourite song and dance
• Take a walking meeting
• Move often, even in small amounts
Every minute counts.
Build a Lifetime of Strong Bones
Staying active isn’t just about preventing osteoporosis — it’s about living comfortably, confidently, and independently. Moving more and sitting less helps strengthen bones and muscles, improve balance, reduce fall risk, and boost overall energy.
Your Turn!
What 3 things can you start doing today when you “have a minute”?
1. _______________________
2. _______________________
3. _______________________
Want Help Getting Started?
A personalized physiotherapy plan can improve strength,
confidence, and day-to-day mobility.
Staying active isn’t just about bone density — it’s about feeling confident, steady, and capable in your everyday life.
Get Your Personalized Exercise Plan
Source: “The Impact of Sedentary Behavior and Physical Activity on Bone Health,”
Bruyère, Scott, Papaioannou et al., Calcified Tissue International (August 2025).