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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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
November 30, 2011
Hellooo there,
i’m 50 not in the menapause yet
love your video iv’e got a bad
right knee and icinentally that hip
is has ostoporosis can i do the jumping
thank you
Helen
December 4, 2011
Helen, please check with your doctor to make sure the exercise is okay for you. Also, you don’t have to jump – the first two levels of the exercise don’t require jumping.
November 30, 2011
Thanks Vivian I was diagnosed with osteopororis in hip and osteopinia in al other areas. I was told by my arthritis Dr., and the 2 gynocologists i go to that I need to take Fosomax or one of the other drugs to increase my bone density or it will only get worse. I found your program and ordered it. I also ordered a book, vitamins and ph paper so I can test my acidity level each day from women to women. I also found a website about going alkaline that gives some recipes and helpful hints on eating correctly. So I have been eating pretty well, doing my exercises and have found it pretty easy. Thanks so much. It is nice to get motivational e-mails all the time. It is like I am not alone and I feel like I really can change my bone
density through diet and exercise and the correct vitamins. God bless
November 26, 2011
Thank you, Vivien, I’ve been doing these exercises for several weeks now and find them very easy and straightforward. My husband complains about the noise on the hard kitchen floor but I don’t care! I feel that they are really doing me a lot of good.
November 23, 2011
Thank you Vivian, great video, I enjoyed it.Anna
November 22, 2011
Hi,
I throughly enjoyed watching the vedio.
More so watching the exercises.
After the age of 35, I feel,every body should do this exercise.
The exercise is easy and does not involve any euipments.And it can be
done in your home, office, any where ?
Thank you,
R. Patel
November 15, 2011
thank you vivian for all your help and advice. will follow the exercise as much as possible. May God bless you.
November 7, 2011
I just did the beginner level 50 times and will try to do it regularly. One thing I noticed is that for every one heel toe lift, my boobs bounce about 3 times. Vivian, are there untold other benefits to doing this? I am half joking of course. My doctor told me not to jump while doing any type of excersising, but I can do the beginner level just fine, just need a heavy duty bra on while doing it. lol
November 4, 2011
I enjoyed watching your step jump exercise. It’s not hard and I think I can try to do it six times a week. I have been on a exercise program now since 2001. I try to go at least three times a week.
Thank you for sharing.
October 26, 2011
Would like to see the videos and leave a comment but the videos don’t seem to be functioning today!
October 25, 2011
I’d like to know what to google to find your exercises when I wnat to play the videos again, until I get used to doing them. Of course a person doesn’t ‘get’ everything on the first time watching.
I think they could also be made into diagrams, as many don’t have access to high speed internet or even computers. Why don’t you put them in your next printing orf the Save Our Bones Book?
October 17, 2011
Dear Vivian, thank you for the heel exercises video. I am confused because the NOS in the UK advises against any exercise involving jumping as this may jar the spine!
Regards, Margaret
October 15, 2011
Do you recommend doing all 3 exercises each day or work up to the advance level? Is doing them more than once a day or more than 50 better? also should they be done barefoot or is having shoes on OK?
October 15, 2011
The idea is to work up to the advanced level, Claudia. Just do the exercise at whichever level feels right to you. And there’s certainly no rush to move up a level — even at the first level, your bones are getting a lot of benefit. 50 is plenty, and you can split that 50 into a couple of sessions if you’d like. Shoes or barefoot — either way is fine.
October 23, 2011
Thanks for answering my questions ….. I read more about these exercises on other sites and all seems to agree that they help promote bone growth but mostly in pre menopausal women. Is this true? I have started doing them each day but I am 59 – post menopausal – and would like to be able to gain some bone growth back…. is this possible?
October 14, 2011
Thank you for being such a giver in life, Vivian. I really enjoy all of the info and especially the exercises.
To your good health!
Loretta
October 14, 2011
I sure hohpe all this works. I do not want to take Actonel. It really scares me.
October 9, 2011
These exercises can be done anywhere and that’s great! I plan to add all three levels (one at a time, of course) to my usual exercise routine. Thanks!!
October 8, 2011
Thank you Vivian!
This is an easy exercise to do at home.
Selma
October 5, 2011
I will start that exercise today. It will be great if it helps
September 29, 2011
Hi Vivian,
Although I think your site, info and videos are great, I can’t really understand the videos as well as I should because I am hard of hearing. Especially with the exercise videos it is so important to do them right, which requires knowing specifically what you are instructing and explaining rather than just guessing and trying to copy what I think I see. Please put the instructions and spoken detail in text below the videos or have closed captioning on all of your videos. I am sure that I am not the only hard of hearing or Deaf person trying to get the valuable help and info that you offer.
Thanks so much…. carol
December 2, 2011
Hi Carol. I am 73 and have better hearing in my left ear so I bought a device (ear bud) that plugs in to the side of my computer. It sits in the ear or mine has a hook that fits around the ear to help keep it in place. I hope you can find someone to help you get what you need and you can “pump up the volume” for your exercise program. The sales lady at my local Fred Meyer knew exactly what I needed. Best luck. Lynn
September 25, 2011
Thank you for this amazing exercise.
Should we be barefoot ?
September 25, 2011
I’m glad you like the exercise, Mary! No, you don’t have to be barefoot.
September 24, 2011
Just finished watching the video. Have been diagnosed with osteopenia in the left femur. Will the femur benefit from these exercises?
December 17, 2011
I like this exercises. Ihave been diagnosed with osteopenia. Thank you so very much for doing this….spending much time to help others. God bless you.
September 19, 2011
Dear Vivian
The video was fantastic & something I will start to do so hopefully between the smoothie & exercise I will improve my bone density. I will update you and many thanks as I find all your information brilliant.
Regards & take care,
Anne
September 17, 2011
I think the Heel Lift and Jump exercise looks extremely good value and I plan to do it regularly too. I notice it is that much more work than it looks at first sight! Many thanks. Helen Rimmer
September 15, 2011
its a very good exercise and so easy to do… thank you so much for sharing with us this video..its really really great..
September 14, 2011
I love the exercise, and had used the heel lift when I was in therapy from the broken femur.. How soon after the break heals can I use the jump part of the exercise……..
September 12, 2011
Hi, i love that video was the one i was looking for thank you , thank you
August 27, 2011
Thank you for the exercises! I was reasured that you are really concerned about bone health. I am starting the exercises you just suggested today.
August 26, 2011
Hi
I really liked this video, as it got straight to the point, showed how to do the exercise and why it helps. I found the first one easier to impact on heels – the other two I found more impact on the ball of foot – but I guess it’s about practice.
Thank you
Jane
August 25, 2011
the heal, lift and jump exercise is great! My doctor told me to jostle my bones and this does in a fun safe way. I also have been jumping like this in the pool in the summer and now I can do it year round.
Tell Diane Billotti that there are other sources of calcium such as green leafy vegetables, and I even heard that cinnamon has calcium.
Thanks for sharing your wonderful research and tips.
August 18, 2011
First, thank you for the heel life, jump and drop and 2-step jump exercises – easy to do daily!
Question: I am taking two prescription drugs for another illness, of I go through the toxic cleansing to rid my body of Actenol will the cleansing eliminate the other drugs I need?
August 19, 2011
Hi Katy- The Rapid Cleanse detoxifies the body in general and helps release bisphosphonates, which are not metabolized. Most drugs undergo liver metabolism with the cytochrome P450 enzymes, and some kidney clearance. If you are continually taking the other two drugs, they’ll remain in your system. The point of the bisphosphonate detox is for those who took the drugs in the past and stopped.
August 12, 2011
I have been using a
T-Zone Vibration machine for the purpose of increasing my bone density. What is your opinion of these machines? They claim to increase your bone density.
August 30, 2011
Mary Lou, I haven’t done extensive research on these machines, as there are so many ways to improve bone health without the need to purchase expensive equipment. If you would like to pursue this, I do advise caution (and checking with your doctor); these machines are not safe for everyone. For example, people with spinal injuries, such as slipped discs or pinched nerves may increase damage by using the machine.
August 11, 2011
Nice exercise for the hip area. What do you recommend to strengthen the femur?
September 18, 2011
My femur broke. The most amazing thing was that I didn’t take any meds to increase bone. First I was on a machine that moved my leg, then a bone stimulator which helped to create new bone.So my question is, maybe all these meds are really unnecessary if motion and vibration work!!!!
August 9, 2011
I now have 2 artificial hips and have had 2 surgeries on my back. I am told that I will have to have a knee repaced. Is it of any benefit to do the dip lift jump now?
August 9, 2011
Gloria, please be sure to consult with your doctor before doing this or any exercise. Not every exercise is right for every person, and your health practitioner can tell you whether this would be ok for you.
August 8, 2011
I appreciate the exercise video of the heel & jump exercise. I am always looking for ways to help my bones because I can’t take calcium pills due to it hurting my stomach and I can’t eat dairy products either. I am 55 and have osteopenia and it worries me.
August 3, 2011
Hi Vivian,
I tried this one with you maybe 2 years ago. I found it hard to do. I am now 80 years young and stayed with it this time and went over with you on it about 3 times. When I watch TV I always get up and exercise when there is a commercial. I am going to work with this at that time. I have osteoporosis in my spine. Thanks for your help.
Ruby
July 30, 2011
Dear Vivian,
I really liked the exercise!!!! BUT I have neuropathy in my feet I am not diabetic—-I have sensory neuropathy. So I really feel frustrated with getting good exercise.
Thank you for e-mailing that to me.
You have so many good ideas and lots of good information.
Diane
July 29, 2011
Vivian I think the exercise will be very helpful and I plan to add them to my regular daily ones
gerri