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. I hope you enjoy the video and let me know what you think by leaving a comment below.
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October 22, 2009
Thanks for the video,Vivian. Very interesting. I will try the beginner one ,but because I have had two hip replacements and a revision as well, and have past my 83rd birthday, I will probably stop there.
August 27, 2010
hi vivian,just wondering when you are doing that exercise your knees seem to travel forward beyond your toes.i am a personal trainer and was under the inpresion that this can put pressure on the knee joint and cause damage.i would love to know your view on this.
thanks
leonard
October 22, 2009
Thank you so much for sharing.
Will start that exercise that was very well explained.
I will also share with others.
God Bless
October 22, 2009
Do so much walking briskly every day and will now try your hip exercises. Thanks for the help. Jean
October 22, 2009
Vivian: I will include these with what I am already doing, to help recover from a broken right femur just above the knee which occurred more than six months ago at the end of the ski season, when I fell and my bindings didn’t release. I have osteoporosis and am more than grateful for your very useful book. I will check with my physio as to when I can do the final level. Thanks again for all your help.
October 22, 2009
This video will not come in. It just keeps circling, but not picture or sound.
October 22, 2009
Thanks Vivian, I will do this exercise, it looks good and makes sense. Cheers, Norma
October 22, 2009
We owe you so much!
Thanks for all your help!
October 22, 2009
Thanks Vivian! This is very helpful.
You are the best.
We owe you so much.
October 22, 2009
Vivian, thank you for this great exercise, highly effective, and as with all your contributions to women’s and men’s bone health: thoroughly researched.
Thank you so much.
Robina Salter
October 22, 2009
I think these excercises are easy to incorporate into my weight bearing & walking routine that I do now.
Also adding ankle weights to the lift & drop excercise only should be very helpful as well.
I stopped taking any medication this August after taking them for 4 years. I agree with you on the long & short term effects.
Thank you for the infor and updates,
Pat Lambros
October 22, 2009
G-R-E-A-T!!!!
DO YOU HAVE AN AROBICS VIDEO?
I’M ON MED THAT CAUSES BONE DENSITY LOSS. HOW OFTEN SHOULD I DO AROBICS? WOULD WALKING HELP MUCH?
October 29, 2009
Hi Shirley,
Walking is an excellent weight-bearing exercise to help you build strong and healthy bones.
October 22, 2009
Thanks Vivian
Have just done my first 50
October 22, 2009
Thanks so much for the video. I do a lot of exercise so I can easily incorporate this into my workout. You look great, by the way.
September 6, 2010
When having a bone density test,,,what is a good T-score………& please give it in metric as we are in Canada.
October 22, 2009
thank you so much for the exercise – had trouble viewing video – kept stopping every few seconds but I watched it all as it was so interesting & I will start doing it. thanks again, Virginia
October 22, 2009
Vivian – I like your three level exercise and wonder if you have ever tried all these on a rebounder – I do these as well as jumping jacks on my 48″ rebounder with its stabilizer and it is a great workout and good fun and builds more and more endurance each time.
October 22, 2009
Interesting video. Should I be doing this on a
soft surface such as a carpet or an exercise mat? I am concerned about injuring my heels if
I come down too hard on the floor.
October 29, 2009
Sandy,
You can do them on a soft surface or mat. Also, you can wear sneakers for extra cushion and foot support.
October 22, 2009
Vivian:
I just played your video and am quite impressed with the exercises. I do plan on trying them I walk outside a lot and I ride my exercise bike every other day.
Thanks again for the helpful video
October 22, 2009
No sound? But visual. Thanks
October 22, 2009
Thank you so much, Vivian, for these exercises. I go to our gym almost everyday and exercise but this will really target the hips for me. I have advanced osteoporosis but am doing everything I can to stop the progression of it by eating correctly and exercising. I don’t take medication any more (stopped in 2003) but my bone scan just seems to get worse and worse. I am only 58 and my bones are worse than my Mom’s who also has osteo.
October 22, 2009
I have enjoyed your emails and wish I had learned a lot more about all this many years ago. Have been wanting to ask you if at 78 years I can reverse or stop bone loss. I do have osteoporosis and osteopenia. Am recovering now from ankle and leg bone break this past summer. Am still in a boot cast for another week, perhaps longer as I understand that may be a gradual process.
I have taken calcium for years, for years I took Fosamax believing my dr.’s advice. I stopped that over a year ago after reading about it.
I just feel that probably at my age it is hopeless to really do much about bone loss. Is this so – can I really help my bones now? I never want to have to go thru breaking bones again, this was the first and last time, and I really want to do something if I can.
Thank you for listening.
Dot Thrall
October 22, 2009
Thank you for the vedio I will be sure to add this to my daily activity. Have you ever heard of anyone having an adverse reaction from Actenol by developing sever arthritis of the neck with bone spurs. I took the medicine only 2 months and started to have sever neck and head pains. I stopped the medication right away and now found out I have the above problem. This is for the past 5 months. I would appreciate hearing from you. Anita
October 22, 2009
I have been taking once a month actenol for a few months and feel ok. Weekly dose left me with a little indigestion. I too, have severe neck pain, but don’t think it has anything to do with the drug–it’s not listed as side affect.
October 29, 2009
Anita,
While I don’t recommend taking Actonel, I don’t think that the bone spurs and arthritis are caused by it.
October 22, 2009
Thank you for the tips; If you say so I follow;your Save Our Bones and every other article you have written have helped in my recovery from a battle with biophosphates and the damage they can cause. Thanks again!
October 22, 2009
very interesting – I can do the 1st level no problem but the next levels are very hard on my arthritic knee – any suggestions????
October 29, 2009
Yes, stick to the beginner’s level.
October 22, 2009
Hi Vivian,
I tried the exercise but it takes me a long time to complete as I have 2ndary progresive MS
and I just recovered from an MS attack last time I had an attack was 2004.
I like trying to do exercises but I tire fast.
Thanks for the info.
Dale
October 22, 2009
The jumping exercise would be bad for severe osteoporosis of the spine. I would like to hear of safe exercises for the spine.
October 29, 2009
Mary,
You’ll have them soon.
October 22, 2009
Unable to view the video. Is there another way to link to it? Also – my osteoporosis is mainly in my spine, specifically L3,4,5. I had spinal decompression surgery 3 months ago for severe stenosis and feel much less pain – however I cannot do exercises that require repetitive bending. Do you have any appropriate exercises for spinal osteoporosis?
October 22, 2009
You would not be able to do these exercises, Cathy, as they include jumping which is disastrous for spinal osteoporosis. There don’t appear to be any safe exercises for this.
October 22, 2009
Hi, I will try the exercise. My right hip has been bothering lately and I’m not sure why but I will try anything that is natural. Thanks for your research. Do you think Sally Fields really knows what she is promoting on TV?
Rose
October 25, 2009
Sally Field’s commercial is a farce.
she either didn’t have bone problems or she is lying. I think she is just being paid to make this commercial and she should be challenged about the truth. If I had the resouces I would do it.
October 29, 2009
Hi Rose,
I’m not sure about what the former “Flying Nun” knows about the product she is advertising. But, to keep things in perspective, I believe in FREEDOM OF CHOICE and the POWER OF KNOWLEDGE. So bring on the cute ads, Sally! We know better
October 22, 2009
Vivian,
These excerises are simple enough for everyone.
I’ll start doing them today. Thank you for all your tips.
Judy
October 22, 2009
Thank you so much, Vivian for this exercise. My ankles have become very stiff, and when I got to the advanced exercise where you jump and come down hard on the balls of the feet, I felt a shocking pain like the front of my ankles would crack in two. I’m so grateful to you for the knowledge I just got on the state of my ankles by their reaction to the jump. That was very important for me to know, and it may help me to find out what is really wrong with my ankles. You may have just unlocked the door to finding out. Many thanks!
October 22, 2009
quick and simple !!!
now find us one for the back !!
continue your good work and research.
MANY thanks !!
October 22, 2009
I would also like one for the back. I think the jumping exercise would be bad for spinal osteoporosis
October 29, 2009
Patricia and Mary,
I’ll demonstrate exercises for the back in the not so distant future.
Stay strong!
November 10, 2009
So glad to know that you soon will show exercises for the spine.
I too, as many others, had trouble downloading your exercise video. I could not view except for one or two seconds at a time and it took hours to load! Could you use either Window Media Player format or Microsoft Office Power Point format for your exercise videos? If you could, then we all could view with no problems.
Thank you for all your help.
Jill
October 22, 2009
Thank you so very much for this wonderful video! I can’t wait to get started. This looks to be one of the most helpful things I have seen on being able to increase bone density in the hips. That is where I have the most loss. Thanks again for all you do for the women of the world!
October 22, 2009
Hi Vivian:
Thanks for showing us this exercise and I am going to try to do this every day but I can’t promise.
It looks so nice and sunny and warm there but we do enjoy our fall weather with it’s gorgeous colors in good ole Nova Scotia, Canada.
thanks again
Carol
October 22, 2009
Thank you so much. You are always so helpful. I heard that jumping on a trampoline is suppose to be good for you to.
Thanks again.
October 22, 2009
Thank you for taking the time and trouble to make this video. Would be great to receive more exercises and tips this way.
October 22, 2009
Great video, I have been doing step one of this exercise for some time, but will now move up to the higher level, thanks for showing us how.
Janet Warner
October 22, 2009
I love these exercises! I started your program on May 31. I am doing as much as I can do to build my bone back. My goal is the end of next March when I get another Bone Density Test and see my results. I will add these excercise routines to my Jazzercise and Pilates programs. Thank you so much for all your help. Cynthia Kuehn
October 22, 2009
You said results of these exercises was shown to help premenopausal women. How about postmenopausal who have significant osteoprosis?
Wondering if you have any knowledge of the Juvent 1000 Vibration Platform from Juvent Medical, Inc.? We heard about it and it was used by NASA for the astronauts in space. You are suppose to stand on this for 20 min/day and the vibration is suppose to help improve bone density in the hips with far less jarring than the exercises that you are proposing. Obviously this machine is expensive, and your exercises cost nothing, however, in looking at the action online, it seems like there might be something to this vibration platform.
October 23, 2009
Yvonne,
Appropriate levels of vibration stimulus DO indeed build bone because while standing (knees flexed all the time!) on vibration platform your body is being moved rapidly so this creates acceleration forces also known as G forces like in a plane. So there is increased “gravity” = g forces. As you know bones loss mass in zero G environment of space and gain mass if vibration is applied.
Best platforms are commercial grade from a company called Power Plate http://www.powerplate.com
Sincerely,
Greg
November 5, 2009
I have read that some of the Vibration machines, are starting to show hair line fractures in people that have Osteoporosis!!
My Dr. told me, those machine have only been tested on Sheep, and have shown good results, but not enough testing yet.
Why sheep, I have no idea!!!!
Also all machines are different..Beware.
I would be causus of these machines.
October 22, 2009
Dear Vivian, thank you for sharing this. I am so grateful. I have been so worried about my hips and having trusted any of the exercises I am familiar with as being effective. Additionally, I am 72 years old and just recovering from a long period of inactivity and I cannot do anything strenuous. These exercises, I tried all levels, are great for me. Erika
October 22, 2009
Awesome! I’ve been using by “stepper” and now I will add this, also. A big THANK YOU for sharing this, Vivian.
Blessings, Julia
October 22, 2009
Thank you for this exercise !
October 22, 2009
Thanks Vivian, I tried the exercise and really enjoyed . I plan on moving on to the next level in about 3-4 days. I really appreciate your help and by the way I did not take the Actonel.
October 22, 2009
I will certainly incorpotate these exercises into my regiment and thank you so very much… wondering if you have that targets the spine as my hip is within normal now but spine is -3.2 takecare Pat
October 22, 2009
Thanks, Vivian, this is a great exercise to do when I need a stretch break from my computer, just off my kitchen. So simple, so easy, and so energizing. If it builds bone density as well, that’s one big bonus! I love it already! Wish we had your sun up here on Vancouver Island today!
/ Claire
October 22, 2009
Dear Vivian,
As always, I appreciate any information you send, thank you again. At this time I am recovering from foot surgery (an implant was inserted into ankle bone)and would be unable to do any “jumping” for quite some time!
Thank you for all your hard work…it pays off, believe me!
Best wishes,
Florence
October 26, 2009
after trying everthing i can not get the vido what could i do to get it i have tryed everthing. help me please
betty
October 22, 2009
Looks like a pretty easy way to strengthen my bones. I’m going to add it to my daily workout. Thanks Vivian!
October 22, 2009
Thank you Vivian! This is great. I appreciate you sharing the exercises.
Andrea
October 22, 2009
Thanks a lot for that Vivian, I’m definitely going to try it in slightly less sunny Hertfordshire, U.K.
October 22, 2009
Great video Vivian. Love its simplicity which is a good impetus for doing the exercises.
Thanks so much,
Eda
October 22, 2009
great. I will definitely do this.
October 22, 2009
this is a practical exercise for strengthening hips. I am in a wheelchair and cannot stand upright because knees will not AS YET straighten to do this excercise. Will you suggest lying down and giving me exercises to rellase tendons in back of legs enabling me to extend the knees straight? I am told by my chiropracter that cartlige in knees that have damaged WILL REFORM ACCORDING TO PRESSURE OR GRAVITY. I have seen evidence of this in 6 months. J. Armstrong
October 22, 2009
I am going to try it really think it is great
October 22, 2009
Thank you very much for reassuring me that I should NOT take the drugs. My doctor gets angry with me, but I’ll keep on saying no. Did you happen to hear that coffee is bad? I heard that the acid in coffee and tea (whether regular or decaf) is what depletes our bones.
November 5, 2009
Soda, red meat, salt, coffee, sugar, all deplete your bone of calcium.
and I’m sure there are allot more..
Spinach and some veggies have Oxolid (sp?) acid, and also deplete your bones.
This a real balance act to keep 80% Alkaline, and 20% Acid.
Dr. Oz said that green tea is good, but you have to put a few drops of Fresh lemon in it, as it doubles, or more the Antioxadent (sp?) in green tea..
Btw I believe its Fosomax that causes bone lost, and holes in your mouth and teeth lost.
I do not take any of the drugs for Osteo.
I did take one monthly boniva, and was sick for over two weeks..
NO Thank you..
Thanks Vivian for your good info:-)
August 6, 2010
Thanks Vivian, Can’t wait to get started on your very DO/ABLE excercises.Love all the great info you are sharing.thanks again.
February 14, 2010
Hi Vivian thank’s so much for
sharing with us how to help
our bones the exercise is not
hard I will start doing it!
Happy valentine! Anna
March 3, 2010
i want to tell you that i also agree with not taking any of the osteo medications as i just took my first fosamax and have been extremely sick and in alot of pain for three days now so i am going for the natural way and will no longer put any of these toxic chemicals in my body!! thank you for the info cant wait to get it in the mail thanks Sue