Video Overview
In this video I show you a little-known osteoporosis exercise for the hip that I unearthed during my research and that I do often to keep my bones strong. The “Heel Lift and Jump”, as I call it, has been studied by Dr. Bassey and published in the Journal of Bone and Mineral Research to increase bone density of the hipbone and has great overall bone building benefits.
I break the exercise down for you into three levels: the beginner Heel Lift, the intermediate One Step Jump, and the advanced Two Step Jump. Also be sure to check out the Densercise System for more exercise like this.
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May 16, 2012
I really appreciate the suggested exercises. I can’t do jumping though and am restricted somewhat.
Any other suggestions?
May 16, 2012
Please make the Densercise program on DVD’s and a manual we can order rather than just online videos and downloads to print off our computers. I would so appreciate the option.
May 6, 2012
I would like to start your program because I believe in natural remedies and timing of foods. However I’m afraid that you might mention items that we don’t generally find in Malta such as arugula. Can you kindly reply personally instead of on the site please? Thanks sylvia
May 5, 2012
Hello Vivian, I do yoga and have found doing the chair pose and the powerful pose very good for strengthening the hips, thighs and back.
May 4, 2012
Vivian, your osteoporosis treatment, can it reverse alreaday advanced osteoporosis? Thanks Docben
May 3, 2012
Great exercises Vivien! I will include these in my routines now. I also practice Iyengar Yoga once a week, which is fantastic for keeping all your muscles toned. Hope the sun keeps shining for you, so you can collect that wonderful vitamin D.
May 2, 2012
Thanks for the hip bone exercise Vivian. I began yesterday and want to do this each day…so doable!
I too am in FL. Fort Myers and want to know is better to do these on a soft surface or is the tile floor OK?
Carol
April 30, 2012
Fun exercises! Reminds me of the years I spent taking ballet. These exercises really are similar and I will enjoy doing them! I love all of your follow-up Vivian…and the Save Our Bones book is amazing!
April 29, 2012
The stage 2 and 3 of this advance exercise can be a bit “confusing” as they are rather similar….so it would be good to know a bit more about what is the difference between these 2 different exericses?…as they look and feel nearly the same
thank you
Rosalind Lee
April 20, 2012
I have ms is there some movement that can be done while sat down
April 20, 2012
Thanks Vivian for this video much appreciated.
April 17, 2012
Thank you for Saveourbook progeam book,sharing your health secrets information and for a great exercise.Thank you so much.
April 27, 2012
Vivian
I do not know how else to reach you. I recently ordered the Save Our Bones Program and there was a mistake in my order. I did not get the bonus books. Could you please E-mail me back with instructions on what to do.
April 2, 2012
I liked the presentation and thank you very much.
April 1, 2012
Thanks for the video.But I have back problems with ostearthritis Can I do this without hurting myself?
Marcy,
March 31, 2012
How is it that the goverment in all the countries don’t realise/don’t seem to understand that getting this kind of information through to the masses is important, as prevention is better than “cure”.
and “what cure”, the so call “cures” that is available? the people in the health care system don’t seem to have a clue about their side effects/long term negative devastating effects.
It is also very important that the names of these drugs/medication and their side effects and negative effects be made known to the public to raise awareness so that people start to use the internet to do their own research…what an eye opener!!! where the pharmaseutical companies are concern…it is not about finding cures and saving lives, it is about MONEY, MONEY, MONEY!!! regardless of the devastations caused, many of which is irreversible!!!
No, we can no longer trust and rely on them….
Rosalind Lee England
March 30, 2012
Terrible streaming…was unable to get through without reloading every couple of seconds.
March 30, 2012
Dear Vivian,
Thanks for all this important information you have been sharing with us. I’ve been diagnosticated osteopenia, I’m 48, and so I will dedicate myself to good habits and doing all the right things for my bones.
I watched the video and I will have to keep to the beginner’s level, maybe increasing to 100 repetitions, since I have knee problems (one knee operated the other one in bad shape) and I was forbidden since my surgery to do any kind of impact exercise different than walking (no aerobics, no jogging, avoid stairs, no step) and no knee bending exercises.
I think women with knee problems definitely have to check with their doctors before doing levels 2 or 3.
THANKS AND TAKE CARE!!!!
March 29, 2012
Hi Vivian
The excercise looks very easy to do, so no reason not to. I have been off Fosamax for 2 months now (since I bought your book) and am not nearly as achy as I was when I was on it. Also, by doing nothing more then trying to stick to the alkaline foods, I have lost 5 pounds. Thank you for sharing your wealth of information with us.
March 26, 2012
Hi V, I love your video, especially seeing you. The exercise is simple and great. Thank you very much for being a great person that you are, and for the help you are giving us with these exercises. God bless.
March 26, 2012
Hi Vivian,
I am 75, fit, osteopenia. If I ask any doctor of that exercise, one would definetely say that jumping involve too much impacts on the joints.
(20 years ago I had spine disk surgery.Also I have some problems with knee after maraphon running) If I would not have the old injuries, doctors anyway would warn me of possible danger of that exercise. I do not want to ask my chiropracter – it would be even worse response. Only think to talk to them is to say: I will jump on the soft surface. But in this case the exercise probably does not make any sense. What do you think? Please do not reference to doctors. I am a former athlet and I have experience myself.
Now I do power walking, dancing with some heel lifting and minor jumping on the ground, wearing heavy wellness belt, squats with weight, some other..
Appreciate your advice
Leonard
March 29, 2012
Yes all these exercises are very healthy jumping walking etc etc but for stronger bone you need to do weight bearing exercise.
My MD recommended I use a weight vest so I looked around and somebody mentioned one on this site called nyknyc vest , got it and do my power walking each day.
I do admit I feel stronger after wearing it for a few weeks and when I take it off , doing a simple task like opening up a heavy door that I , in the past , would struggle to open … after my power walking in my vest I grab that door and it flies open with ease – It really surprised ME to see how strong I had gotten!
March 20, 2012
thanks for the heel-drop exercise–its fun and easy.
March 16, 2012
Where is the best place to order vitianms on the internet
March 15, 2012
Thank You for sharing these exercises at no cost for us. I had a hip replacement caused from an injury but i don’t believe this would be anything but helpful. I am 70 and get around very well.This is very kind of you. Thank You Vivian, Joyce
March 4, 2012
Hi Vivian, Thank you for the great exercises to strengthen the hip muscles. I will certainly do them. I appreciate your thoughtfulness. Gladys
March 3, 2012
thank u very much. For those who purchased the exercise program – would it be possible to be given a link to download this and add it to the other downlaods? Thank you again and all the success.
March 1, 2012
Would love to have a DVD of all your exercises, as there is not
ample room where our computer is – very small space.
Also – your new book with short exercises – I really need
a DVD – going back and forth from book to doing the actual
exercise is not the easiest way to exercise. Might I suggest
that you and in-home walker queen – Leslie Sansone – get together
and do a DVD!!!! That would be awesome!!!
A question for you – is there someway that I can just purchase
the food listings – Have mine on our refrig using a magnet.
However, while dogsitting for family in our home, the dog did
“eat” your listing and could use another (just the listing of
foods!). Thank you.
Ann Marie Johnston
February 24, 2012
Have heard from Health people as well as my Doctor that taking Calcium is a big No No.
February 24, 2012
That was great but have you any ideas for me? I am in a wheelchair with MS. Love Janie.
February 24, 2012
Hi Vivian, Thanks for latest video. I always enjoy reader’s comments. In another one of your posts I read abouy using a rebounder [ mini tramopoline ] to increase bone density. I would be interested in readers comments about this. Looking forward to all your messages. Dee
February 24, 2012
Hi Vivian, Thank you for demonstrating this exercise that really is easy. Tomorrow I will be 51 years old! I already have osteopenia. I like doing an exercise that not only will help keep me in shape by burning calories BUT actually helps my bones. Knowing that alone will make these a joy to do! I bike on a regular basis, so I am happy to add jumping to my routine!!!
February 22, 2012
THanks Vivian! It looks simple enough. I’ve been diagnosed as having osteopenia. I will definately form the habit of doing this exercise six times a week.
February 20, 2012
If, when drinking milk, calcium is taken out of he bones to neutralise the acidity what happens to the calcium in the milk ?
February 16, 2012
i have had both hips replaced,is it okay for me to do the the heel jump exercise?
i am 77 do regular exercise [walking,deep pool aerobics] and do have osteopenia.
thank you.
February 16, 2012
Hi Ann – Please check with your doctor to make sure this exercise is safe for you.
February 7, 2012
I recently got my first bones density scan (age 65) and found that my spine is way above average but hips are not. I’m adding these exercises to my exercise routine. Thanks.
February 6, 2012
Dear Vivian: Thanks forthe demo, and how easy it is and no $$.
Now I have a question: There are Vibration Machines on the Market, some less some more $$. Would they have a place for bone health?
Thanks. Kay
February 6, 2012
Hi Kay – The vibrating plates are still shrouded with controversy. For example, people with spinal injuries, such as slipped discs or pinched nerves, may increase damage by using the machine. I have not researched it in great detail because there are so many other ways to increase density without the added expense of this equipment.
February 5, 2012
Thank you so much for the exercises and you web site! It is so informative. I like the preventative approach!
January 29, 2012
Hi I take Biosil and heard that it helps build bone.
January 18, 2012
Does the leg jump exercise also work for someone who has had a hip replacement?
January 17, 2012
Dear Vivian,
my doctor told me to take calcium before bedtime would you recommend that too?
Thank you for your advice
Elisabeth
January 17, 2012
Hi Elisabeth – Without knowing why your doctor told you to take calcium specifically at bedtime, it’s hard to say. For more info about calcium and how it fits into your bone health regimen, please read my free Ultimate Calcium Guide (if you haven’t already).
January 11, 2012
Hi
Just watched the video of the exercise for improving bone density of the hips. Very simple and yet I can see how it would have impact on the bones. So thanks very much and I will certainly be doing this exercise.
Carole
January 7, 2012
ALCOHOL/WINE/BEER” HEALTHY? (Check: “Alcohol & Osteo” on this website.
Media health reports are often deceptive, inaccurate or biased, and individuals cannot make responsible choices about their health –or advising others – if not given the facts. Politics, monetary gain, and the need for sensationalism often influence what is reported. There are times when the announced outcome of a particular study is not even the same conclusion as the researcher/s. Omitting the dangers can make a study appear to be a positive one, and a single study is often presented as an absolute, with no mention of the other available studies showing different outcomes. Drug companies are required to submit only 2 positive drug studies for the FDA to consider acceptance, with no mention to the public about any other studies that may have shown risks. Do your own research, educate yourself so you can make healthier choices.
Alcoholic beverages are now classified by our government as a class “A” human carcinogen, along with arsenic, asbestos, tobacco, etc., and the presence of alcohol hastens the breakdown of antioxidants in the blood, speeding their elimination from the body. Antioxidants, such as resveratrol, possibly have benefits, but that does not translate into wine being healthy. The “American Institute for Cancer Research” tells us that alcohol is a tumor-promoter and that cancer risk may be increased by drinking ‘any’ amount of alcohol. There have been no clinical trials to prove that alcohol can be healthy, only by association/observation, which is how HRT (Hormone Replacement Therapy) was erroneously shown to be healthy for women.
The ‘French Paradox’ was disproved many years ago by the World Health Organization (WHO), and other health organizations, because of faulty data. It should cause public concern that the true facts have not been reported in order to balance the “Wine Good for You” vs. “Wine Bad for You.” Health studies are often skewed, as in the studies about wine. Wine drinkers, as a group, have a healthier life style in general (not inclusive of the wine) and the ‘sick quitters’ are often counted in the non-drinkers. These many facts should cause the public to question any possible positive effect of alcohol. Evidence shows that alcohol use is dose related, smaller amounts do less damage but there is still harm from even smaller amounts. Studies suggest that smaller amounts of alcohol/wine may lessen the incidences of the ischemic stroke (the stroke that is most prevalent), but it increases the risk of having a hemorrhagic stroke, which does more damage. Using alcohol to relax? This is not true relaxation, it anesthetizes or drugs the drinker and inhibits his/her cognitive ability. It may seem to help with sleep but actually interferes with sleep. Alcohol also destroys an enzyme that is needed for contraction of the heart.
Your health is your most prized possession, ask anyone who doesn’t have it. As the Pharmaceutical Companies are increasing their power and control, there will be more deceptions. They encourage the use of harmful drugs, while discouraging natural therapies, cures and prevention. We are told by the government that over half of the conventional drugs & therapies that are now used have not been sufficiently studied, resulting in hundreds of thousands of deaths and side effects.
I am a retired health educator, journalist, writing for newspapers, and disseminating information to organizations/groups/individuals and other health websites, as well as periodically adding more to mine (www.jrussellshealth.org – for more health topics and more on alcohol. russells@warmhearthva.org).
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*Immunization Warning: Do you realize that before the age of 6, our children get 49 doses of 14 vaccines before the age of 6 (National Vaccine Information Center). Many of these vaccines have traces or larger amounts of the following, depending on the specific vaccine (this is only a partial list): lab altered viruses and bacteria, aluminum, mercury, formaldehyde, phenoxyethanol, gluteraldehyde, sodium borate, sodium chloride, sodium acetate, monosodium glutamate (MSG), hydrchloric acid, hydrogen peroxide, lactose, gelatin, yeast protein, egg albumin, bovine and human serum albumin. Before you take the risk, find out what is in the vaccine.
December 29, 2011
My sister’s doctor told her that dropping on the heels – like in your exercise – is to be avoided by people who have any degree of decline in their spinal bones… osteopenia or osteoporosis.
Has current research shown this to be true? or not true?
Thanks for your site.
Karla
December 19, 2011
I watched the video and plan on trying the exercises. As I progress with them I will comment back to you with my feedback. Thank you for providing this exercise instruction.
December 18, 2011
I am totally enjoying the Save Our Bones Program. The heel lift jump video will be another exercise I can now add to the ones I am currently doing. Thanks. I noticed that the exercise was done without shoes for support. I am concerned that the stress of the jump could do harm to my joints. Is that a misconception?
December 19, 2011
A couple of things on this, Marion. First, it’s perfectly okay to wear shoes (and definitely recommended if you have any foot, knee or joint issues). And as far as whether the jumping would be safe for you, please check with your doctor before beginning this or any exercise program.
December 17, 2011
Thank you! I’m going to try it. I’ve been hoping to find exercises like this that I can easily do at home…no cost, and at any time.
December 12, 2011
Hi vivian,I hope you got my last email on PTH. Mine is elevated -100. My calcium and vitamin D is in the normal range but low normal. My endocronologist told me we have to establish a history. One elevated score
does not mean you have hyperparathyroidism. Agreed. Unfortunately, she wanted me to start Forteo. I said, my DEXA scan classifies me as severe
osteopena.I was not happy with her but I did say, I am not sure that I can live with that medication. I came to find out about my elevated PTH.First things first. She backed down but continued her soft-hard sell. I have gone to parathroid. com and read. I just want to see if this PTH stays elevated and if it does what can be done about it.I may not have true hyperparathroidism.
December 6, 2011
Thank you for a great exercise.
December 5, 2011
are there bone building exercises that do not stress bad knees? i cannot jump!
December 18, 2011
Impact on joints is one of my concerns too. I noticed that Vivian was not wearing supportive shoes.
December 3, 2011
i am 65 with osteoporosis it’s wonderful to find your site i have needed some help in this area. i have exercised all my life until 15 years ago, i believe this can work,i am going to lose 25 lbs, because i want my life back. i want to thank you for doing what your doing sincerly kathleen mccann
December 4, 2011
You are so welcome, Kathleen!
December 2, 2011
So wonderful to see you do the exercises on the video. It would be hard to understand it if I didn’t see it. It is getting late now, so I will start tomorrow. Great news that something can help the hips. That is my most serious area. Thank you. Lynn