Join the Loyalty Program for Discounts

A Toothbrush, a Stork and Two Minutes Twice a Day


I love helping people learn simple solutions that have outsized impacts. This blog teaches you how a toothbrush, a stork and four minutes a day can prevent falls, fall-related injuries and may even save your life or the life of someone you love.

Fall statistics aren’t pretty. Falls and fall-related injuries are the cause for most osteoporosis fractures and deaths from osteoporosis. If you have osteoporosis and you fracture a hip, you have up to about a 20% chance of dying in the first year. If you happen to survive, 50% of you are going to be released to nursing home care. And another 20% of those who survive may end up with chronic, debilitating pain and other side effects for years to come. And if that weren’t bad enough, risk of death in people with osteoporosis who break a hip is increased for the next 10 years.

Taking steps to prevent falls and fall-related injuries is crucial. Everyone stumbles, but not every stumble turns into a fall. The other day I accidentally took a misstep walking down the stairs in our house. Fortunately, I caught myself and didn’t fall.

The reason I was able to catch myself is because my balance is good. I do balance exercises. This is where your toothbrush, a stork and four minutes a day comes in. This is a great exercise you can do to improve your balance, reduce your risk of falling and fall related injuries.

The best dental recommendations are for everybody to brush their teeth twice a day. Two minutes each time—one minute on the bottom teeth and a minute on the top teeth. Everybody should be doing that. If you’re not, it’s time to start, because poor dental hygiene has been shown to be a risk factor for heart disease, heart attacks, strokes, and dementia.

The Stork Exercise

Storks are famous for standing on one leg. That’s what you’ll do while brushing your teeth. While you’re spending one the minute on the bottom teeth, simply stand on one leg. You can grab the counter to steady yourself a little bit if you need it.

When you finish the bottom teeth after a minute and move to the top teeth, switch legs. Spend another minute on the top teeth brushing and standing on the other leg. Again, you can steady yourself by touching the counter if you need it but try not to. And that’s your two minutes, twice a day.

If you have an electric toothbrush, like a Sonicare or something similar, it times the two minutes for you. Many electric toothbrushes beep to let you know when it’s time to switch to the top teeth and are programmed to turn off automatically after two minutes. So each time you brush, the toothbrush is ensuring you’re getting your two minutes in, twice a day.

When you’re starting out with this, you may need to steady yourself using the counter more than you’d like, but over time your balance should improve and you’ll find yourself needing to grab the counter less and less.

The Stork Exercise tightens your core a little bit, engages your supporting muscles in your legs, improves your balance and it can reduce the risk of you falling, which reduces your risk of all fall-related injuries.

I’ve been teaching patients this simple and powerful exercise for years. To get the most out of it, you need to do it consistently. Try it twice a day for a couple of weeks. You’ll feel steadier, stronger and be taking a powerful step toward reducing your risk for dangerous falls.

If You Liked This, You Might Also Enjoy

Vitamin K and Fractures

Your Checklist to Prevent Falls and Fractures at Home

Top Alkaline Foods to Eat & Acid Foods to Avoid


Aarabi G, Heydecke G, Seedorf U. Roles of Oral Infections in the Pathomechanism of Atherosclerosis. Int J Mol Sci. 2018;19(7). [Article]

Bliuc D, Nguyen ND, Milch VE, Nguyen TV, Eisman JA, Center JR. Mortality risk associated with low-trauma osteoporotic fracture and subsequent fracture in men and women. JAMA. 2009;301(5):513-521. [Article]

Chrischilles EA, Butler CD, Davis CS, Wallace RB. A model of lifetime osteoporosis impact. Arch Intern Med. 1991;151(10):2026-2032. [Article]

Cumming RG, Nevitt MC, Cummings SR. Epidemiology of hip fractures. Epidemiol Rev. 1997;19(2):244-257. [Article]

Daly B, Thompsell A, Sharpling J, et al. Evidence summary: the relationship between oral health and dementia. Br Dent J. 2018;223(11):846-853. [Article]

Leibson CL, Tosteson AN, Gabriel SE, Ransom JE, Melton LJ. Mortality, disability, and nursing home use for persons with and without hip fracture: a population-based study. J Am Geriatr Soc. 2002;50(10):1644-1650. [Article]

Sen S, Giamberardino LD, Moss K, et al. Periodontal Disease, Regular Dental Care Use, and Incident Ischemic Stroke. Stroke. 2018;49(2):355-362. [Article]

Ziebolz D, Priegnitz A, Hasenfuss G, Helms HJ, Hornecker E, Mausberg RF. Oral health status of patients with acute coronary syndrome–a case control study. BMC Oral Health. 2012;12:17. [Article]

Your Checklist for Better Sleep

Your Checklist for Better Sleep

  Sleep affects memory, mood, your energy levels and your ability to feel alert and fully engaged. As if that weren't enough to make sleep a priority, it's also important for supporting healthy blood pressure, blood sugar balance and maintaining strong bones. Use...

How Menopause Destroys Collagen

How Menopause Destroys Collagen

Collagen destruction is your visible sign of aging. As we age, our skin gradually loses elasticity and fullness. More wrinkles start to appear when you look in the mirror, skin becomes drier and thinner. Joints may start to creak, crackle, twinge and ache. Destructions of collagen is an underlying cause of all of this. And if you look in the mirror and see more wrinkles, you should assume that what’s happening on the outside is also happening on the inside. The amount of collagen in the skin declines in post-menopausal women at the same time as bone mineral density declines. Learn how menopause destroys collagen and what you can do about it.

Top Nutrients for Brain Health

Top Nutrients for Brain Health

Over the next two decades, 20% of all Americans will be over 65 years old. That’s 72 million people, and the majority of those folks will live well into their 90s. Chronic diseases increase with age, including heart disease, depression, osteoporosis, and cancer. But one of the scariest declines of all to contemplate is losing your mind. Forgetting names, faces, your loved ones, or even how to cook and take care of your basic needs. Fortunately, nutrients have been shown in clinical trials to promote the brain, including significantly improving memory and mood.

Share This