It may sound too good to be true. A new study shows that exercising for just a little over two hours a week curtails the production of a hormone that stops new bone formation. Plus, it naturally increases levels of insulin-like growth factor-1 (IGF-1), which promotes bone growth.
The soon-to be-published research is great news to all of us in the Save Our Bones community, and especially to those who are using the Densercise System. You see, in the Save Our Bones Program I explain all about Wolff’s Theory of Bone Formation, which predicates the now proven fact that muscular tension and the pressure of gravity creates new bone tissue that strengthens bones. This powerful premise is the basis for Densercise, which combines it along with the Density Training Method to maximize bone growth and strength.
The new study pinpoints specific bone health benefits of physical activity, further confirming the importance of exercising for your bones. Read more about the study here:
WEDNESDAY, Aug. 15, 2012 (HealthDay News) — Engaging in more than two hours of physical activity per week appears to help pre-menopausal women maintain healthy bones, new research suggests.
The finding is based on the impact that even small amounts of exercise seem to have on curtailing the production of a protein that impedes bone growth, while at the same time increasing the activity of another protein that promotes bone formation.
The study will appear in the October issue of the Journal of Clinical Endocrinology and Metabolism.
“Physical activity is good for bone health and results in lowering sclerostin — a known inhibitor of bone formation — and enhancing IGF-1 levels, a positive effector on bone health,” study author Mohammed-Salleh Ardawi, a professor at the Center of Excellence for Osteoporosis Research and the faculty of medicine at King Abdulaziz University in Saudi Arabia, said in a journal news release.
The authors note that sclerostin, a hormone, works by migrating to bone surfaces, where it impedes bone cell creation. IGF-1 is shorthand for insulin-like growth factor-1, a hormone that promotes growth.
For this finding, researchers tracked 120 pre-menopausal women for an eight-week period. About half of the women were engaged in a supervised physical-activity routine, while the other half were not.
Women who had participated in more than two hours of activity per week were found to have “significantly” lower sclerostin levels and higher IGF-1 levels.
“Physical-activity training is conceptually simple and inexpensive, and can serve practical purposes including reducing the risk of low bone mass and osteoporosis, and, consequently, fractures,” Ardawi said. “Our study found that even minor changes in physical activity were associated with clear effects on serum levels of sclerostin, IGF-1 and bone-turnover markers.”
Source: Everyday Health
Osteoporosis Exercise Videos For You
The Spine Strengthener
The Heal Lift And Jump
The Wall Push Up
The Imaginary Jump Rope
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April 26, 2013
Vivian, I enjoy doing exercises to help my bones, however I cannot do any that include a jump of any kind, due to the pressure it puts on my back. When I do I have back pain for days, so I really appreciate knowing exercises that do not include jumping. I also climb up and down stairs, how does this rate for building bones?
Thank you very much for all your help and sharing your knowledge.
February 14, 2013
I enjoy these wonderful exercises and is there any exercise CD available to buy online?
Thank you.
October 25, 2012
Great info — thanks !!
October 24, 2012
Thank you for these suggestions. I will start doing them.
October 24, 2012
Dear Vivian,thank for the so good videos and so easy to do too!.
Blessing. Herminia
October 23, 2012
I needed to see this report! I went to the endocronologist last month and she said I didnt need to exercise for bone growth because the latest studies by the “guru” of bones said that exercise only grows bones if you have been a couch potatoe your whole life and then decided to exercise. I thought she was whacked at the time but it did discourage me so I am glad to hear your thoughts.
October 22, 2012
Thanks for all information you share with us. I will try this excecise!.
October 16, 2012
I have been reading some of the comments/questions on this site and do not see any response from Vivian Goldschmidt. Does anyone know if this site is monitured? Just wondering…
October 15, 2012
Vivian I have enjoyed watching all your videos. I have been doing the heal lift and jump for some time, although it can be a little tiring I have enjoyed it. I am hoping to get started on the rest in a few hours.
Thank you for sharing the videos.
Regards
Nazmeen
September 29, 2012
Have just been diagnosed with osteoporosis in spine and hips at the age of 57, in spite of taking extra vitamin d, which is prescription strength! and consistently taking citracal for years. I am convienced that my irratic thyroid has played a factor, in the inability of my body to absorb nedded nutrients and vitamins. Is it safe for me to do the heel lift with the jump if I already have the osteoporosis? Needless to say, I am fed up with the conventional methods for treating bone density, so within the next few minutes, I will be ordering the save our bones program!!!!!
September 28, 2012
Thanks Vivian, You’re exercise videos are really good. I have your Save Our Bones Program. It is very informative and I have incorporated many of it’s suggestions. I am particularly interested in spine strenthening, as my bone density is steadily decreasing in the lumber spine and I see a chiropractor regularly for spinal issues. I would love to have a printed exercise guide handy if you ever decide to offer one. Keep up the good work! I enjoy reading your informative e-mails.
September 26, 2012
VIVIAN HOW LONG WILL THESE EXERCISES BE UP ON THIS E-MAIL???
I AM 79 SO I AM SLOWER AND I HAVE TO DO THESE IN MY OFFICE, WHERE MY COMPUTER IS. BROKEN
BACK L1, L4, L5 DOUBLE PELVIS. LI HAD KYFOPLASY, THAT WAS A FAILURE.
APPRECIATE YOUR RPLY.
THANK YOU, EDIE
January 31, 2013
Best I have seen for the hips.
September 25, 2012
Thank You for the refresher videoes
Lillie
September 25, 2012
Hi Vivian thanks for all your help so far .However I’m still losing bone at a rate of knots from my shoulders .Not much left to keep my bras straps up. Have you any ideas or exercises to help build up my shoulders. Does anyone else have this problem? I really need HELP!!!!!
September 27, 2012
I had that same problem with the shoulders and bras. Yoga has helped me alot. My shoulders look more square rather than slopped down as before.
September 25, 2012
Hi Vivian thanks for all your help so far .However I’m still losing bone at a rate of knots from my shoulders .Not much left to keep my bras straps up. Have you any ideas or exercises to help build up my shoulders. Does anyone else have this problem? I really need HELP!!!!!
September 25, 2012
yahh i agree that rebuilding bones can be done in a natural way without depending much on expensive drugs. As what Save our Bones Program shared by ma’am Vivian, exercise plus nutrients from fresh vegetables and fruits could be of great help for us people suffering from osteoporosis to live a happy life. i started with gentle exercises such as; walking, hip exercises and some stretching. no jumping since i just have bilateral total hip replacement last year due to accidental fall.
Thank you ma’am Vivian for your untiring effort to conduct research on natural medicines to make our bones healthy and for sharing it to us. we feel so blessed knowing you. God bless you
warmest regards,
minnie
September 25, 2012
I have read almost all the comments about calcium& other minerals & vitamins we need to build our bones,but I did not get my answer. The hip & Densexercise are great easy to incorporate in daily routine at our own pace.
Thank you,
Suseela.
P.S. Thanks for all the people who shared their experiences & knowledge they shared with every one.
September 24, 2012
Does calcium taking after meals give rise to GE reflux. I experienced that with Ezorb-Ca aspartate & also with 3 A calcium.The one you are recommending is from algae, so is from sea. People who are allergic to fish,shrimp- sea food , can they take it? As always you are the encyclopedia of USA with all research on Save our bones & Ocean of compassion.
Love you,
Suseela
September 24, 2012
Hi Vivian!! Thank you sooo much for visiting the densercise program again.
I had downloaded these exercises into my cmputer before, but then lost them when my computer crashed. I am so very thankful for this refresher course!
Every time (for the last 3 years) I go back to my bone specialist and am tested for bone density the measures of bonedensity have increased due to the advic e you are giving us through the “Save our Bones” program. I am
always sharing this information with whosoever will listen and have helped many friends and members of my family with your teachings.
Please, continue your teachings and know that “we are listening!”
A very thankful listener, Elisabeth
September 24, 2012
Two questions:
First: Does wearing a weighted vest promote new bone growth?
Second: Does standing on a vibrating pad promote new bone growth?
September 25, 2012
I would also love to know if wearing a weighted vest increased bone growth.
September 25, 2012
Hi, I would also like to know if using vibrating plates as a form of excersise will cause any damage to an arthritis sufferer ?
September 24, 2012
Thank you for the video, you have beautiful posture. I should learn the
spine excercise more often.
September 24, 2012
Goodmorning,
I don’t want to commend on the exercise itself but on the way to perform this movement. The big question or the most important instruction is
how to breath !! Because wrong breathing technique will create more discomfort while executing the exercise and that will not lead to
improvement.A lot of us have no idea of how to breath correctly and i don’t
mean breathing from the diaphragm but also when to breath in or out, related
to the movement.
September 24, 2012
Goodmorning,
I don’t want to commend on the exercise itself but on the way to perform this movement. The big question or the most important instruction is
how to breath !! Because wrong breathing technique will create more discomfort while executing the exercise and that will not lead to
improvement.Alot of us have no idea of how to breath correctly and i don’t
mean breathing from the diaphragm but also when to breath in or out, related
to the movement.
September 23, 2012
Great videos. It sure feels good doing these exercises. Thank you for the help and the informations to go with them.
Katharine
September 23, 2012
Good videos and it sure feels good to do these exercises. Thank you for the help and informations along with them.
September 23, 2012
Thank you for this excellent video on simple back excercises. Easy to remember sets based on 3. Great to do and easy to fit into normal life routine. Much appreciated.
September 23, 2012
Hi! Vivian,
Thank You VERY MUCH For This Article On New Osteoporosis Exercise And The Videos On The Exercises!
LOVE, LESLIE (MS. L.)
September 23, 2012
Hi Vivian,
Thanks for great exercises. I do about 40 half pushups (bended knees)
almost every day. Is it a good replacement for the wall exercise?
Bless you,
Sima
September 23, 2012
Fantastic Vivian! Just love the format too that you have put together. Sort of wondered tho’, whether it would be possible to have these exercises printed with photographs of each move and an explanation of each one underneath so that a computer is not necessary to access them. Many older people (those who recognize that they need these exercises) are over 60 and many of them are not computer literate or don’t even possess a computer. They are simple enough to cover with photographs and an written explanation. Thank you so much for these exercises. They are great! Simple yet oh so effective! I love your explanation of what the various exercises do for what group of muscles affecting what bones. My congratulations for putting together these exercises!
September 23, 2012
Loved the videos and your enthusiasm for exercise Vivienne.
Can you please tell me if it would be safe for me to follow the programme as a type II diabetic for 4 years and recently being diagnosed with Atrial Fibrillation. My date of birth is 28.08.1940 so recently turned 72 years.
Would greatly appreciate your comments before beginning to follow the programme.
I recently purchased your book ‘Save our Bones’ which I am so pleased to have discovered.
Thank You
Diane Faulkner
September 23, 2012
I can’t thank you enough for posting these wonderful exercises that are so attainable that they are bound to give thousands of people hope. Please keep up your important work, You are like a candle in the darkness!
September 23, 2012
Oh! wonderful I never cease to be amazed at your integerity and entheusiam.
Very Best wishes Marion
September 22, 2012
This study was based on pre-menopausal women. I believe exercise can promote stronger bones , however it would have been more convincing if it targeted post-menopausal women as they are the ones who are most affected .
September 22, 2012
Thank you so much for the wealth of information in your Save Our Bones Program. I have enjoyed the new post on the denser size exercises and will be incorporating them in my daily routine. I am a nurse and who loved to jog at least 3x’s per week about 2 miles in my 40′s. I was shocked to find out I had osteopenia and a little osteoporosis in one hip. I have started changing my diet, drinking distilled water and look forward to an improvement without meds.
Sincerely,
C.C.
September 22, 2012
Thank you,i like it, it is very helpful.
September 22, 2012
the exercises are fabulous!
September 22, 2012
Hi Vivian, these dencercises are great, you look wonderful, even I am not in condition to do them well, my heart is jumping from joy when I do some of it, you are great and we love your system, until next time.
September 22, 2012
The exercise videos you show are wonderful, but are you aware that for hearing-impaired folks the background music makes it difficult to understand your words? Keep up the excellent work you do to educate us all. Thank you.
September 22, 2012
I enjoyed the few examples of bone building exercises you gave in the above.
I definitely will try them.
Thank You
September 22, 2012
I had a bad fall in late February and one two weeks ago in a hotel room. Have had no broken bones but then,
after Sunday when I foolishly carried a new purse with the strap on my right shoulder I got lots of pain. So I went
to the doctor who referred me to physical therapy. The therapist is having me do the opening up exercises so
I can open up the diaphragm twice a day. I had a rebounder years ago but we got rid of it because I heard that it could be hard for a person’s neck.
Can someone (like me) who has five whiplashes in the past use a rebounder, with no risk for the
neck or spine. I would love to get another one though I’m not sure where we would put it (we have a very
small house). What about just bouncing with keeping the feet stable on the floor?
THANK YOU for all the good information that you give your readers. It’s much appreciated. I have enjoyed
the SAVE OUR BONES program.
September 22, 2012
I have read that you shouldn’t have more than .4 grams of protein daily for each pound that you should weigh. However, a nutritionist told me that every woman should have about 60 grams of protein daily. Where do you stand on this? I know you need sufficient protein for bone building, but too much takes calcium from the bones. I’m confused.
September 22, 2012
Thanx for all your great info and products Vivian.. Wanted to order the true osteo as it sounds good and I,m always looking to expand my knowledge and try new things HOWEVER ,,!, I do not condone any company that is going to gouge the client with an outrageous shipping fee.. Where does this product come from? The shipping fee is almost as much as the product.. Makes no sense from a cost effective point of view and it,s very clear where this company is coming from..
honestly if the product is that good,wouldn’t, you want to get as many people to try it as possible by making it cost effective for EVERYONE!
M
October 21, 2012
I agree about the outrageous shipping costs for the true osteo product. I will not order it as I don’t trust companies that do this; makes me suspicious as to their integrity.
September 22, 2012
I enjoyed them very much. Now I must get started at Soon as possible, easy and Confortable exercises, God Bless you
September 22, 2012
I love these exercises and am so glad you brought them out again for us to see. Will be getting started on them right away. Thanks for all of you information and exercises. Truly appreciated.
September 22, 2012
Thanks Vivian. I have been doing the standing exercises every morning in front of the sink before I get dressed for the day, and they have really helped the pain in my lower back. I am working to do them for a longer period as you recommend.
September 22, 2012
I’m an 80 yr old former gymnast (as a young girl in school who still loves dancing and being active although I have been diagnosed with both Myeloma and kidney cancer (both stable w/o treatment!), and I just love your research. As I come from a medical family background, I know for a fact that nothing helps keep our bodies working as they are supposed to more than proper care, including proper nutrition, keeping moving, and a positive mental attitude! You do help in all these ways, so THANK YOU FOR ALL YOU DO! Enjoy your emails and info. x0x0x0
September 26, 2012
Read the book… OUTSMART YOUR CANCER it tells of alternative, non toxic treatments that WORK… I recommend it highly.
September 22, 2012
Hello Vivian,
As usual your great tips and information are very much appreciated. Thank you for your continue support and dedication
September 22, 2012
Thanks for the exercise email, Vivian.
My question: Are these exercises for someone that has Osteoporosis at the fracture stage in the low spine???
Thank you,
Robbie P.
September 22, 2012
I just love the way you people think these exercises are so great, but what about seniors? There is not a single one of these exercises that I would ever be able to do. So What are we supposed to do?
September 23, 2012
I am 78 and have been playing tennis almost all my maried life, now I still play tennis with the U3A in my area, and also golf, sometimes my leg aches afterwards because I have osteoporosis, but will continue to do both these sports as it keeps me fit and we have a lot of fun doing them.
September 22, 2012
Dear Faye, At 80, I guess I am also “a senior”, so is it possible for you to just take walks? Small walks that become larger, longer, brisker walks can help loads. I also have neuropathy and my legs have become stronger since I started slowly walking, until I could walk the perimeter of our senior community, which is 1 mile. Give it a try! My doctors say it’s the best exercise anyone can do and can be done anywhere, inside the home, outside.
September 22, 2012
Nice videos. I can get sound on all of them except the first one, the spine strengthener. No voice. Can hear only the music.