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.
If you liked this article, click the "Like" button for Facebook:
Why Suffer? Start Increasing Your Bone Density Naturally Now!
If you want to accelerate your bone building results with an easy to understand resource that reveals exactly what I and thousands of others in our community have used to increase our bone density naturally, then you absolutely have to check out the Save Our Bones Program.
It's filled with breakthrough, 'take-you-by-the-hand', nutritional, exercise, and lifestyle information that is proven to increase bone density naturally. The ‘Actions!’ at the end of the chapters outline exactly what to do and are all backed by over 100 scientific sources.
July 30, 2010
Surfing the internet to learn more about osteoporosis. My bone density results are very scary that I was sent to see a osteoporsis consult. YES! I was given 150mg ACTONEL once a month which I started on July 6, 2010 next dose is on August 6, 2010 and my return visit is August 13, 2010. May 2010 went clam digging and had a compression fracture of L2, had kyphoplasty procedure. Have ordered How to SAVE YOUR BONES books. I am an active 71 year old and prior to my injury I exercise 6 days a week starting at 5:30 am 3 to 4 hours a day. since my procedure the doctors had restricted me from some of the exercises. Wailking, spinning, stretching, and wt bearing. No aerobics, running, jumping or bending exercises. I am going to implement your heel lift and jump and the abdomen exercise to my program. WISH ME LUCK!!
July 30, 2010
Vidio really good but could any tell me of side effects of Alendronic treatment for osteoporosis I had a bad reaction this very week with just taking one dose. yours Hazel balding
July 29, 2010
The exercises are quite simple and easy to do.
Thank you. I will add them to my daily routine.
July 28, 2010
I tried the beginners step in my office. The muscles also was exercised and my legs were a bit shakey. I feel this is a good exercise all around.
July 28, 2010
Hello Vivian,
Could you please re-send me the exercise video you emailed a few days ago? (Lying on ground with rolled-up towel, lifting legs off ground etc.
July 27, 2010
I will do this. Just found out my bone mass was not good. Thank U
July 25, 2010
I have bought a small trampoline…holding on to something , and do small jumps.3 times a day.
I find this is helping for my hips legs,and a specially for my ball ens. I am not so frighten any more after starting this, and feel it is help a lot.
Thank you ” Vivian”
Britt sells Traegner.
July 22, 2010
So simple so easy to do. Many thanks Vivian
Mary
July 19, 2010
my concern is the bouncing back to the balls of feet will put extra weight on the knees..
July 22, 2010
I have the same concern as Glenda..landing on the heels with what appears a small jolt from the video is adding pressure to the knees too.
July 22, 2010
I have been taught that once diagnosed with osteoporosis, you should avoid jumping, as it is too stressful on the bone and could cause a break. As a preventive measure it is great, but how is this safe after you have been diagnosed?
July 15, 2010
Dear Vivian,
I just got your book and am starting to incorporate the changes in diet and lifestyle.
I would like to view the Heel Lift & Jump video but cannot access it. Please help.
July 15, 2010
I wonder if high impact exercises such as this would be harmful to the spine of someone who has osteoporosis and arthritis in the spine.
July 13, 2010
I would love ideas on how to increase bone density when I’m in a wheelchair full-time. I take the supplements,eat the foods recommended, and bought the program hoping to get some ideas but so far nothing. I have severe osteoporosis.
July 11, 2010
I dont know if it was my computer or what but every 5 to 6 words the video would stop to upload. I got tired of waiting so I didnt watch.
July 28, 2010
Hi Vivian, I couldn’t manage to view your video as nothing happened when I switched on. Thanks for trying though. Carole
July 10, 2010
Thanks for the video! I have been prescribed alendronate for osteopenia (hips) and went in for consultation yesterday. Of course, the Dr. (young) didn’t think much of my opinion of the drug (your’s) and I went away from the appointment feeling like a little old “crazy lady health nut”….! I’m 66 and in really good shape (lots of bikram yoga). I will continue on your regimine.
July 8, 2010
Thank you! This was very motivating and I completed the beginners when I first viewed the video.
July 8, 2010
Hi Viv,
thankyou for the heel lift & jump video. I have osteoporosis in the neck, shoulder & right arm. It gets very painful at times. I was given excersises to do by my physiotherapist,they do help.Do you have an excersise plan that i can try maybe they will differ to the ones i was told to do.
July 8, 2010
I have carpet and wood floors. On which would you recommend these exercises be done….or does it matter? Are these okay to do with a small existing heel spur? Thought I should check before I start. Thank-you, Vivian, for all your information!
July 5, 2010
Vivian,
I’ve been doing pilates for 9 months now. One of the series of exercises we do is on a piece of apparatus called a “jump board”. I think the physiology is similar to the exercise you’ve demonstrated for us. I believe that pilates will give me the bone strengthening I need. Are you familiar with pilates? With the jump board? Your opinion?
Thanks,
Nancy Ring
July 3, 2010
Hi! Vivian,
Who Knew That Something ‘So Easy’, Could Be ‘So Beneficial’!
Thank You VERY MUCH For Sharing It With Us.
LOVE, MS. CARMEL
June 29, 2010
Thanks Vivian. I enjoyed doing them and found the last one a bit strenuous but I am sure it will do me good.
I want to let you know that I think my change of diet since getting the programme is working. I have never been able to grow my finger nails. Since eating more pears, tomatoes, cabbage and doing away with milk, which I had been increasing prior to the programme, (in an effort to increase my Calcium ,)my nails have grown quite a bit and feel much stronger. They used to crack and split before! I hope this is an indication of what my bones are up to!
June 28, 2010
I TRIED IT AND HOPE TO CONTINUE DOING IT. I HOPE IT WILL HELP INCREASE MY BONE DENSITY..THANK YOU
June 26, 2010
The exercise looks impressive and as though it would be very effective. I haven’t tried it yet but intend to start doing it routinely.
June 19, 2010
Vivien, your video so helpful for the heel lift and jump. Will certainly get working on this and can I say how much I appreciate the information you send. I live on my own, in my early 70′s, and want to stay as healthy as I can. Kind regards, Marie
June 15, 2010
thanks Vivian I will do this exerscize, also the yoga dog pose is another great bone strenthening pose, which I do 6 days a week, it really helps. I love all your very helpfull and posotive comments. I cant get enough. keep them comming. love Kathy.
June 15, 2010
Looks like great specific exercises for building leg and hip bones. The demonstration was so very clear and I look forward to beginning today with the 50 beginner level to see how it goes. Thanks so much for what you are doing !
Etta
June 15, 2010
Why do you do the exercise barefoot? How about with good tennis shoes? Perhaps there is more impact barefoot. Is that the advantage?
June 11, 2010
My hip bones were improved,but spine worse. How about a spine exercise?
June 10, 2010
I am unable to access the exercise video. They are saying it is the
incorrect e-mail. Please help.
I do not have a password. I already have your book.
Thank you.
June 18, 2010
I am unable to open the Hip exercise video. I already have your book. The email says it is incorrect email. Can you please resend the email with the exercise video. Thanks
June 27, 2010
Video is great but if it takes a while to load. Simply hit the pause button, be patient while it loads completely then play.
To make it easier to load Viv might break it into the 3 stages?
Keep up the good work
June 10, 2010
I am unable to access the exercise video. They are saying it is the
incorrect e-mail. Please help.
I do not have a password. I already have your book.
Thank you.
June 6, 2010
The video could not come up. Please try to send it again…maybe in Windows form. Have your book and want to do everything possible to aid the bones. thank you.
June 5, 2010
Hello,
I am 57 years old and take fosamax/actonel about 10 years: my doctor found precondition of osteoporosis.
I take coral calcium ~1200 mg with 800 unit D3 but my recent bone density scan shows no improvements. What is the best calcium for me: citrate, carbonate or coral?
What exercise should I do? Thanks Natalia
June 9, 2010
Hi Vivian:
Love the heel jump exercise. I have been using a rebounder ( small trampoline) for about 2 years. I jump on it every morning for 5-7 minutes. It’s great for the bones as well as the lymphatic system.
Patti
May 28, 2010
Thanks for your video on heel-toe landings for bone density in hips. I didn’t quite understand the 3rd level b/c the video would start and stop. It took a long time to get thru video.
Do I jump, land on the pads of my foot and then down on the heel?
Thanks,
Vicki
May 26, 2010
This is refreshing. This is the process of redefining and taking back our ability to manage and improve health without medication and using our bodies. The book is opening up many ideas to me and I am happy to see that we are creating another and renewed health movement. I am making changes that I believe will increase my bone density without drugs.
May 25, 2010
Thank you for the video. Should the exercise be done in bare feet?
Are there any exercises for the spine?
May 24, 2010
no video on heel exercises
May 24, 2010
HI, The video shows best when using Internet Explorer and Real Player, Free download. For those with VIDEO problems, slow internet, etc. It would be very useful to show several still photos with accompanying TEXT explaining the exercises. I am doing the HIP exercises every day and am looking forward to the SPINE exercises. Are they coming soon??? Thanks. Skippyrosa
May 24, 2010
Thank you so much for the demo of the exercise to build the hip bones. I have been walking for half an hour everyday and was wondering if there were any exercises that were eswpecially good for bones-I will do the new one six days a week.
May 24, 2010
Vivien, will the exercise work as well with athletic shoes? I have weak ankle so would prefer not to be barefoot. Also have heel spur in same foot, but not real painful.
May 24, 2010
very good imformation for bome loss
Thaank yiu
May 19, 2010
Hi Vivian
Thanks so much for the exercise program on osteoporsis, I shall do it faithfully to strengthen my old bones. I am an active senior
{84 yrs old) who does a lot of exercises including line dancing. If you come up with some more good tips, please let me hear from you.
Again thanks a bunch.
May 19, 2010
Hi Vivian
I enjoyed your program very much. Thanks so much for helping people with osteoporsis.
I shall use the Natural Bone Building
guide faithfully and hope it strenghtens my bones. I am a very active senior (84 yrs old)and hope to continue for many years if I can remain healthy. Thanks loads for being concerned about people suffering with osteoporsis.
May 20, 2010
i caroleenjoyed the video i will do the exercises today
May 17, 2010
thank you for sharing this exercise. I was diagnosed with osteoporosis at the age of 40 and I am now 62. Its getting worse and I have never been able to find any good exercises. I just happened to get this in my email somehow. I am going to get your book and try to do the beginners exercise. Only problem is my knees aren’t too good so I may only be able to do the beginners exercise
May 13, 2010
Thanks Viv! This is great. I love your website and all of your ideas! I an so happy I found this site. I read all of your emails
May 13, 2010
Dear Vivian,
I have had two total hip replacements so cannot do these exercises. Please inform me as to what I can do for the other bones in my body. I imagine that walking may be the only thing that I can do for the leg bones??
Connie
May 13, 2010
I have osteoporosis and would like to do your exercises.What can you suggest, as I have had 50-70% of the torn menesces removed on the outside of my knees, and spinal stretching (Vax-D)to relieve the pressure on my compacted spine. The jumping seems like it would be counter productive for both areas and yet I realize the importance of impact exercise. Would a rebounder help? Any advice would be appreciated. Thanks from Texas.
May 13, 2010
Pls include me in your updates. My sister gave me your book.
Re the exercise, isn’t the advance level bad for the knees?
May 12, 2010
Vivian, these exercises are simple and effective. Last year I got kicked by my horse and the impact broke my tibia bone requiring a plate and screws. I have had p.t. for six months but because of being immobile for the initial 12 weeks and the body’s healing process, I experienced ligament pain in my foot. It was 10 months since the accident when I saw your video on these exercises. With my surgeon’s blessings I started the jumps and have been jumping (in the sunshine when I can) everyday (50 times). I have experienced a strength in my foot as well as no more ligament pain! I’m sold. My sister has constant foot pain and I’ve forwarded this video to her. It is a blessing! Can’t wait for my next bone density test in December. I’ll keep you posted. Thank you for your wealth of information. Have a great day everyone. Veronica
May 10, 2010
Hello Vivian, thank for the video, i tryed to
watch but it pause a lot for a lenght of time
could’nt watch. Thanks
May 10, 2010
Hi Vivian,
This exercise is very helpful. It’s not difficult to get started with level one and probably within several weeks I can graduate to level three. Your instructions were very easy to understand. What is most helpful is knowing exactly what this exercise does (strengthens hips) and its easy to incorporate into a busy day since you do not need special equipment of clothes to just take an exercise break. It would be very helpful if you could introduce your “saveourbones” fans to these type of videos from time to time. Thank you!
May 9, 2010
Thanks for showing me this new excercise. I do jumping everyday. I already been jumping for 25 years. I feel great. And now I am 76 and I am still Jumping. Thanks again.
May 8, 2010
This looks great. I’ve been doing Tai Chi walking and will add this to my exercise regimen. Thank you!
Kay
May 3, 2010
I like the exercises and am going to start doing them tomorrow. I have Osteopinia and have had a presc. filled for Boniva but am scared to take it, so I am not going to. I have ordered your book and have not read it yet but this is the way I am going to go. No medicine. The book came while I have been out of town but I am going to get started reading it.
May 2, 2010
Thanks Vivian! My husband and I own a landscaping business so I get lots of exercise and I stretch every morning. I’ve seen this video and started doing it but forgot over time. Thanks for sending it again. I’ll add it to my routine.
May 1, 2010
Many of us don’t have high speed internet, and therfore can’t view the DVDs. We’d like the exercises in a format we could print out. They are so useful that way! Please give us something!!
Thanks,
roseinthewoods@gmail.com
May 1, 2010
Love the heel jump. very sensible and really works the legs too. thank you
April 30, 2010
The video does not start.
May 9, 2010
the video wont open — go figure! help!
April 30, 2010
Thank you for the exercise video, I can’t wait to try it. Can you recommend something for the spine?
May 13, 2010
Would love to see a video on improving the spine.
April 28, 2010
Think this exercise is very good indeed. Will have a go at this for the 6 days a week which you recommended. Thanks Vivien.
April 28, 2010
excellent.will give it a go.
April 27, 2010
Thank you – It is really good to have exercises like this demonstrated. I note it is particularly aimed for osteoporosis in the hips. I certainly have osteoporosis in my spine (lumbar, probably elsewhere too) and do skipping but without a rope (I’d probably strangle myself!).
April 26, 2010
Thanks for the vedio I am a believer in exercise.I walk 2-3 miles 5 days a week and also do yoga but in spite of all that my t-score is -3.1 left neck femoral T-2.4. Have started your program from you book at least trying to do the best I can. I also have high blood pressure and taking meds for that. Looking forward to your next video. thanks again for all your e-mails. Adela
April 26, 2010
I like your simple to do bone exercise video and I’ll do my best to use these movements as often as possible every week.
Thanks Vivian!
April 20, 2010
I’m impressed! It is so nice to have some
exercises to do in the morning. I swim, but
I don’t think that is an isometric exercise!
I can only do 15 comfortably, heel lifts ie.
I will let you know when I get up to 100!
Of all the advertising I have seen on the Internet, yours is the most USEFUL!!!
Bye for now and Thankyou, Carol
April 20, 2010
Thank you very much for sending the exercise video again. This time I could watch it; there was only one tiny section that messed up but I saw the important part. A young athlete I know said it was a good idea to practice these exercise outside. I think so too. I am feeling better and I know my bone density is improving because my nails looks more healthy. Thank you very much for all you do.
April 19, 2010
I cannot do the exercises you demonstrated because I have a meniscus tear in my knee and was told to only do exercise while sitting or laying down. Do you have any exercises for people with knee problems? Thank you.
April 16, 2010
Thanks Vivian for this you tube, most helpful.
At first i couldn’t open viodeo and found if I went very slowly it will open.
God bless you Vivian for all your help.
April 16, 2010
The video would not open. Could not see the excerise.
April 22, 2010
I couldn’t play the video either. Maybe I don’t have the right program to open it with.
April 22, 2010
Also tried to open heel exercise video and was unsuccessful.
April 14, 2010
Thank you for all your feedback. Thanks 2 your 80/20 alkaline/acidic diet my back has been the best it has been in many yrs! Yoga, QiGong, & hiking has also helper my back. QiGong rag doll pose and Chen Style Taijiquan note: http://www.chenzhenglei-tj.com and Chen’s basic standing position is great while waiting in lines or working at kitchen sink has helped immensely.
April 14, 2010
I saw a Consultant recently about something else, and he told me about a study involving 5,000 people, in which bone density was increased by skipping. This exercise seems to use very similar movements.
April 12, 2010
Hi,
Can’t get the video going. Is there another place it might be posted?
Thank you.
Sierra
April 13, 2010
cant get the video working??
April 11, 2010
Ten years ago I had a two level spinal fusion. It failed. However,Ican stil walk quite a bit. I like the example of the heel toe lift. Is there any stress to the lower back? Or, with proper posture do you believe this exercise safe?
April 10, 2010
I can’t seem to access the youtube? I am quite interested in seeing the video. Thanks for putting it up.
April 10, 2010
Thanks for you exercise video. My score for osteoporosis is -3.8, so you can see i have it bad, however, I am recovering from a compound fracture of my right ankle. I will have to wait til fully recover before I try it. Thanks anyway. Sue, Florida
April 10, 2010
This looks doable without killing yourself. I like the fact that it is a very simple movement with a very effective outcome. Will be trying this at home.
Thank You,DMW, NJ
April 9, 2010
I look forward to hearing more of your suggestions. I really like the ones you have posted so far. Inez
April 8, 2010
hi….this is incredible ,very informative thank u so much,my mom is 60 yrs old she is very active she has been diaganosed oestroposis for few yrs n is talkingcalcium supplement tablets since 2months,she is experiencing extreme pain in jaws and cheek bones and ears docs thought something is wrong with her molar tooth they removed it but still didnt help one of the dentist said she has oestroposis.once…..her mouth filled with blood and puss they dont know where it came from ….plz help! r their their any exercises for that ,,,anxiously waiting for ur reply
April 27, 2010
Last year I wanted to have a tooth pulled and the oral surgeon said he would not perform the surgery till I had been off Fosamax for 6 months both before and after. That the FDA had cautioned against oral surgery possibly leading to jaw necrosis. Your mother should have this looked into IMMEDIATELY!!! X-ray by a dentist would be a good first start–and tell him/her it’s urgent–that you don’t want to wait even a week!!!
April 8, 2010
Hi Vivian I am from Glasgow Scotland in my 70s and enjoy reading your e-mails and all the information you give I broke five vertibrae two years ago so suffer some pain, I will try your exercise and hope it helps me thank you I have osteoporosis and odema and suffer from pain
April 8, 2010
*********** PLEASE NOTICE ************
Hello.
I am interested in what you are explaining in the video but I am deaf and can’t understand. I wonder if you would consider adding caption text for those of us that want to save our bones but have trouble hearing you.
Thank you for your consideration
Cora
April 8, 2010
Thanks for the video. I have been doing heel lifts for several years, but never thought to add the two step jump before. Thanks for this great tip —and thanks for your continuing tips and helpful pointers!!
You are great to continue to help. It is appreciated by this follower!
April 7, 2010
Love your exercises and I can follow these easy.
Thanks a million for your care.
God Bless you!
April 7, 2010
You should mention that the excersise is not for those who have compressed discs. I have 3 and am not allowed to run or jump!
Otherwise good, for those who are still well.
June 10, 2010
Had an MRI recently that showed 2 compressed discs in lower back L4-5 and L2-3, the first of which was found back in 1997,had double discectomy performed which relieved my pain except for occasional discomfort when lifting too heavy or bending for long periods, Ibuprofen and ice ususally helps. The second compressed disc comes 13 years later now causing me renewed pain as before and also in the groined and around top of left leg, thios was due to slipping and falling 3 times over a 6 month period on my butt. Will not consider epidural injections, been there, done that in “97″; didn’t help for for than 6 months at a time. Want to try getting the proceedure had before done again.
April 7, 2010
The video looks interesting and encouraging. I aim to try the exercises each day and see how I go.
April 5, 2010
It would be quite difficult 2jump on ur toes and land on ur heel.
April 5, 2010
excellent video,adapted this exercise for the edge of the swimming pool[in the water]thank you
April 1, 2010
Hello from England! My physio gave me the same exercise (the first one on your video)combined with 14 others a couple of months ago! I do 15 exercises twice a week. I have noticed that I can do more of each exercise in the minute. Keep up the good work.
March 30, 2010
I’m afraid that the jump and solid jaring on the heal will jar my back which has lots of spinal defects.
April 1, 2010
I thought that, but if you start gradually and build it up it will strengthen your spine in the end.
March 30, 2010
Hi Vivian,
Thanks for easy exercise for the hips. I have only done it but will do it 5 to 6 times a week. I started with the first one, the easy one.
Thanks again
Janice
March 28, 2010
These exercises seem great but I am on a drug to stop my breast cancer from coming back so how can I build up my bone density if this drug is lowering it at a rate of 6% per year and I dont want to go off the drug, can I keep this under control with save our bones advice???
April 27, 2010
I also take drugs for a lifelong seizure disorder–some of the worst factors for osteo. there are. I don’t have much choice–if I stop the drugs, I will surely have a seizure then will probably break a bone in the process. — Catch 22 ! So one almost always has to weigh the pros and cons, doesn’t one?
March 28, 2010
Great exercises! Thanks so much! I will start adding these to my other exercises I currently am doing.
I can clearly see how these exercises would help our hips and bones. Thanks again!
March 24, 2010
Very simple sounds good . I am a dancer so it is simple for me to do. Unfortunately my video
or Adobe flash is slow so could not understand or see what the difference is between jumping and landing and the last one. Sound is all disjointed. Not sure whether this is done with turn out for the legs and feet or knees facing
the front.Obviously people must land with a straight back.Many thanks anyway. Jill
March 23, 2010
Thank you Vivian. I first viewed the video today and I will certainly try this exercise. I will try anything to stay away from the drugs.
Elaine
March 22, 2010
Hi I was able to view the video after I renewed my flash player from adobe.com
I’ve tried it and will continue with the exercise. Thank-you for all the information.
Edith
March 21, 2010
This looks like a great exercise; however, due to rheumatoid arthritis and some ostioarthritis, I would never be able to do this without doing damage to joints. Do you have any other suggestions for my condition. I have greater bone loss in the lower spine area. So far the hips are holding their own.
Thank you for all the good information you provide.
April 8, 2010
I’m wondering the same thing as I have RA and my toes are quite deformed. I can’t stand on my tippy toes at all.
March 20, 2010
I could not view the video. I have Skype but it will not open.
Edith
March 20, 2010
very well done – thank you
March 19, 2010
Thanks for this. I have hips like girders but my spine density is down 8.4% in 2 years. So what excercises do you recommend for that?
March 18, 2010
WOW!! That was a very good exercise – I thank you for sharing it with us. After 5-years Fosomax had doned NOTHING to build bone mass; my density was even less – so my Dr. suggested Forteo – I opted to try your suggestions. I genuinely appreciate all of the “Save Your Bones” information that you so willingly share. I praise God for you and I ask that He continue to rain down His blessings on you and all that you do.
March 18, 2010
Vivian, thanks for the video about strengtening the bone density in my hips. I have been doing some similar exercises in the hydrocise class that I am taking. Thanks for sharing your information.
crk
March 18, 2010
I really enjoyed the video on the Heel/Jump exercise. I understand that it does strengthen the hip joint and leg bones.
I have a question for you…I have a problem with my ankle (osteoarthritis diagnoesed) and it is painful for me to do this particular exercise…even the first level. Do you have any exercises that can strengthen the ankle joint? AND By doing this exercise and feeling the pain…am I doing damage to my ankle joint.
Thanks you for your time.
March 17, 2010
I’m wondering if this exercise would be good for me as I’ve had one total knee replacement and my other knee is pretty bad. I’m just not ready to have that one replaced and don’t want to do anything to aggrevate it further. What do you think?
March 16, 2010
Hi Vivian,
I am going to do these exercises, they seem to be great for bones.
I have asked you before why you object to Strontium. As you date have not had answer. Please let me know.
Norma
March 15, 2010
I’m 60, (used to be a dancer) still very active worker, I eat well, 127 pounds, ( 5’6) but my bone density has gone down a little. Doctor’s order: calcium and viramen D in a prescribed dose, which I take. As we speak I have a sore right hip without any knowledge if I strained a muscle or if it is a hip bone problem. I loved the video and will do these excercises. I picked up wrist and leg weights and when I do my 10 minute walking excercises I wear 1 pair. Should get into wearing them around the house as you described. The hard part is thinking about putting them on ! Don’t want to take any suppliments. Am I doing enough ? judi
March 24, 2010
I think you are an enthusiastic person and believe in your mission. I have been off Actonel for 2mths now. Thought I would stay off it for 2yrs and then have a bone density scan to see what the difference will be. I am having a scan in April. This will be the only way to tell if my condition worsens or not.. Marg.
March 11, 2010
This is the first time that I saw an exercise for bones. I’m already recovering from a total right hip replacement operation. I had a cracked right femur which was caused from radiation I had in Mar ’07..In Apr ’08 I went on vacation and carried my luggage down from the 2nd floor of a hotel. As I lifted the luggage with my right hand I lifted and twisted my right side towards the left to carry down the luggage. Little did I know what really happened. I went to see my doc in 3 days later, he said I probably had a muscle pull, he precribed for me inflamatory pills. The hurt didn’t go away, he sent me for xrays which showed the fracture. Low & behold I had the operation at the end of Nov ’08. Things are much better, I exercise daily but I continuously seek info for building up bone mineral density. I got your free 50 odd little booklet which is good inf. I’m 73 yrs young so I have to keep watching myself. I’m not on any meds whatsover. I ask God to keep guiding me to healtier bones. I enjoy your info immensely.
Thx, Joe Safranko, Toronto ON Canada.
March 10, 2010
Thank you so much for your help and advice. I feel this is a good one. My dr told me that the impact from walking stimulated new bone growth. I can see that is eactly what this exercise would do.
March 9, 2010
Looks good. I will incorporate it into my other exercises. Thanks.
March 9, 2010
Thank you very much for the excersises they are very helpful and quite simple
Thankyou again
March 9, 2010
I cannot watch the video-we have dial up connection.
BUT I was stricken with polio in 1944 and my L leg is totally paralized and my R leg is limited.
INTERESTING – last night on TV news they were telling about how Fosamax does not help. Supports what you have been telling us!
KEEP UP THE GOOD WORK!
March 8, 2010
question:
If you have had health problems with exposure to mercury amalgam fillings how does this effect your bone density?
March 7, 2010
Thanks for sharing that. Do you have any bone-strengthening exercises for the back area?
April 14, 2010
Thanks Vivian for your always helpful information! I will try this and share it with my friends and family. I am just a little concerned about the jumping…if it will do any damage. Thanks again, Pat
March 6, 2010
I agree this would be great for your hip bones, but not for most women who could develop a prolapsed bladder, or other pelvic floor issues from the extreme pressure on the pelvic organs. Sad to say, I had to have surgery for a prolapsed bladder due to prolonged bouncing up and down on a mini tramp. This exercise is even more traumatic.
March 11, 2010
I understand the comments about the prolapsed bladder, etc. and how the jumping could make such things worse. I have some prolapse down there (never diagnosed, except for the uterus), and I feel it’s mostly due to just not having very good core strength (i.e. abdominal and connecting muscles). I think working on those muscles can probably help with such prolapse, because the muscles are what supports the organs inside. Just a thought.
March 15, 2010
I was wondering as well. At this time I don’t have lower pelvic issues, but as an ex dancer, I know that cushionning the blow of walking running or jumping is the way to not get injured. It takes more muscle power to land softly ( good for muscles) but is this light pounding what our bones need ?
Would love to get an answer.
judi
( Montreal)
March 6, 2010
These exercises look good but I do go to the gym at least once a week and will try them there
March 6, 2010
Thanks, Vivian for helping to develop these exercises to help your readers. I will be doing them daily and will forward this article to my dear friends and relatives who need these bone strengthers, too.
March 5, 2010
Thank you for the exercise video tip. Easy to do and it surely will help.
March 5, 2010
Hi Vivian,
Thank you for this great video of your easy to follow exercises. Although I do yoga and other classes at the gym, these exercises will be great to do at home.
Thanks again and for all your helpful input regarding our bones.
Diana
March 5, 2010
HI VIVIAN, I HAVE BEEN DOING THE LEVEL 1 EXERCISE AND BY THE WAY THE VIDEO IS GREAT AND IT MIGHT HAVE BEEN GOOD TO SEE YOU FEET MORE,
LIKE WEARING SHORTS.
ANYWAY SHARING THE INFORMATION WITH FRIENDS.
MY DEXA SCAN SHOWED MY OSTEO PENEA WAS BACK AND
IM WORKING ON THE WHOLE BONE HEALTH ISSUES
I WANT STONG BONES AND MINE WAS IN THE HIP AREA.
THE UPPER BACK WAS TOTALLY NORMAL
.
THANKS AGAIN FOR ALL YOUR RESEARCH AND WORK ON
THIS HEALTH ISSUE FOR US WOMEN IN PARTICULAR
AND MAYBE SOME MEN.
HAVE A BLESSED DAY.
March 2, 2010
Thanks I will now try to do this exercise as shown.
Looks good
March 5, 2010
How simple, how easy. Thank you. I will try to be good and do it every day. I don’t detect a Heart on this comment box but it is a 10 for me.
One query – I understand that cow’s milk is bad for our bone but you encourage yogurt! Most yogurts are made from cow’s milk. Does the alteration of the milk into yogurt make it ok for the bones? I would really appreciate your comment. Regards Cathy
March 2, 2010
thank you for sharing the very helpful info, I plan on getting started now with step 1 and proceed as you instructed.
February 26, 2010
Looks great! Can’t wait until I can try these. I’ve been in bone reaction in 3 metorsils for a year. The year before broke a cracked toe all the way through lifting up on top part of foot. I still have swelling. Are there any exercises I can do to strengthen the around the metorsils? I can’t find much info on bone reaction due to bone density?
February 26, 2010
I am looking forward to starting these exercises!
Thank You.
February 24, 2010
i have heard before that impaction exercises, like the one in the video, are very good for osteoporosis, but could you tell me in what way do they work?
March 11, 2010
I understand ‘impact/weight’ exercise can be good, but I suggest always checking with your doctor, etc. first, as I understand that for advanced osteoporosis,such exercises can actually fracture the bones, if they are that weak to start with, (such as the woman carrying the luggage down the stairs who broke her femur). I broke my right femur 6 weeks ago, in a very strange tripping while accident, and just the say it happened leads me to think the femur had to have been very weak or fractured before I even hit the ground. Quite a scary thought, but all I can do is go one from here and do all I can to try and help my bones. Not taking any drugs, but now extra D (2,000 mg /day) and also your magnesium should be a little more than your calcium! Most formulas don’t provide this. I have read about this ratio in quite a few places. I don’t know what your take on this ratio Vivan. Thanks!
March 15, 2010
Vivian,
Would love to know the best ratio of calcium, D and magnesium for women 60 and over. Normal hight and weight.
Great to ask questions but will an expert answer ?
judi
( Montreal)
February 23, 2010
the video did not work for me
February 21, 2010
My doctor just told me that I have osteopenia of the femur bones. I thought they measured the hip. I am very athletic and was surprised. I still water ski and will be 69 this summer. The doc gave me a Biphosphonate and want me to do the parathyroid shots which I cannot afford. …or do the “Reclast”.
If the heel absorbing pressure on impact is a solution…perhaps my wearing running shoes ALL the time has reduced everyday impact and ruined my bone density?
I also have been on Advair and we know that is bad. My alergist is trying to reduce this drug and maybe get me off of it.
February 21, 2010
Hi,Iam alitte worried re the jumping Ive had abone density scan (THIS WAS MY TENTH ONE) and the t scroe for my lumber spine is 3.1 and my hip is 1.5. I am very fit and do classes free weights and power walking 5 days aweek,Ive been told not to jump/skip/or do complete situps,has this now changed? none of the fittness staff seem to no what to say! i have more information than they do,Id love to think I could do more i.e.jumping.kind regards chris hamdorff
February 20, 2010
Thanks for your clear instuctions. My doctors prescribe “weight bearing exercises”, however have never demonstrated simple exercises ,nor have they ever handed me written guidelines…nothing. These exercises target the hips. Should I be doing others for other bones? I was just diagnosed with osteoarthritis in the back. My doctor said this could explain why I have leg and feet cramps (“charlie horses”) at night. Is that true? What are your recommendations for back exercises?
Thanks again! Sincerely, Susie
February 19, 2010
I cant wait to get the program. (I had turned my osteopenia around with the b-12, cal-d3 and was on my way to normal then hurt my back and wasn’t walking. I had other health issues and my latest x-ray one week ago shows I’m in general osteoporosis!! That made me hysterical
so anyway I too found the website and am ordering the material. the video of the exercises are incredible.. I will be doing them.
Just this morning I thought to myself I should
at least stomp my feet hard for some bone jarring exercise(at this point in time I am not to walk until the chiropractor realigns my
back due to some severe muscle spasms.
I do know that your information will work. Thank you so much for your generous information on bone health.
I will be sharing it with every one.
I also was given a prescription for fosomax
like my mother. She took it faithfull and her density turned around but she still broke her hip and lived for 3 years. My sister who is in
dental care business, called me 3 yrs ago
and warned me about the jaw problems so I only took two pills, cause I couldn’t remember to take them the 30 min before eating. So after her warning I threw them away. I have 3 friends who had problems with the pills and
one whose sister had the holes in her upper pallet. It is a crime about this medication
is evan on the market.
Blessings to all who put this information into practice. Judy
February 18, 2010
thank you for taking the time to put forth effort and thought into helping us with simple exercises and just about anyone can do, anywhere! Bless you…..
February 17, 2010
Hi Vivian:
Since I have been diagnosed with osteoporosis in my left hip, this is definitely an exercise that I will do every day. I have gone the route like so many others taking Actonel and Fostemax with not such good results. I am a firm believer now in diet and exercise to solve my problem. My doctor tried to prescribe another nasal spray type bone building medication, and when I checked this particular one on the internet, I knew immediately that the side effects were not worth it. Been there , done that.! I’ve stopped taking calcium, but have gone the route of Omega 3 fatty acid supplements, along with vitamin D and magnesium. I try to eat an alkaline based diet and hope that these things will give my bones a chance to heal themselves naturally. I keep checking all you suggestions and incorporate any and all of them. Keep the ideas coming, I’m glad that you provide such a wealth of good information.
Brigitte
February 16, 2010
cannot see the exercise video,only a white screen
February 15, 2010
I appreciate you sending me the link for the video of these exercises. I am going to start them this week. One question, I have some degenerative disc disease and a cyst on my L4 and have been doing physiotherapy for this and my sciatica(right hip problems). Will these exercises be safe under these conditions?
I too would love to have some at home exercises for my spine and lower lumbar area.
Many thanks!
February 11, 2010
I will start doing the heel lift, but I have some problems with my knees and can see that the last two (jump) exercises will present a problem for my knees. Do you have other ones that are not so hard on the knees? Thank you!
February 17, 2010
Simple enough for me, as I already have Osteoporosis and RA. Thank you for your
kindness and help. I read your email each
day. I have already given up milk. I am
now working on giving up red meat. Giving
up dairy altogether will be a challenge.
Thanks again!
February 10, 2010
Hi Vivian, just reading what you had to say about osteo. made me feel better. I`m 82 in Apr. + never had any trouble my back started bothering me + I ended up in the Hospital + was told I had Osteo. I was given drugs to take . When I got Home I read about this drug they had given me I decided it wasn`t for me after taking it once a week for a month, I threw them out, but I was feeling guilty until I red what you had to say + I immediately felt 100% better. Thanks for listening….
February 9, 2010
Thanks for the exercises. I watch them carefully, but since i have undergone surgery of CORE DECOMPRESSION in both the hips,and having a ankle fracture, I am unable to do.
I will be blessed if you can suggest me related to this.
Regards,
S K Jain
February 9, 2010
I love these exercises! Thank you so much for taking the time to create this video for us. I’ve gotten so much out of The Bone Health Revolution, and all the other materials and emails you’ve provided. You are a blessing!
February 9, 2010
Hi Vivian, I really enjoyed your video. I noticed you were doing it on grass with a blanket. Do you think it would be ok to to it on a hard surface. I am also interested in excercises for the spin. Thanks……….Maggie
February 7, 2010
I appreciate the information on this heel lift exercise so much. I doubt I would have been shown this at a regular exercise session!!!
Helen
February 7, 2010
Keep receiving emails with this exercise video link. However each time I open it, the video doesn’t work (nothing to click to start it)!
February 4, 2010
This exercise was shown to me by an exercise physiologist at Canyon Ranch in Tucson. He also recommended wearing a weighted vest for 30 minutes a day to build up lower back muscles to help protect that area of your back. You can buy the vest on line and it has pockets to place 1 Lb. weights included with the vest – you can start out with a low weight and gradually build up to more weights. The vest I wear is from Ironwear Fitness. You just do what you normally do at home while wearing the vest for 30 minutes. very simple.
February 3, 2010
Thank you for giving us these exercises which I now do every morning.
I would appreciate knowing which of the three are the most effective? At present I do 20 of each per day.
Your book, hopefully, will arrive soon!
February 1, 2010
As someone 74 years old, with (I’ve been told as a result of DEXA) “severe osteoporosis of the left hip”, your regimen interests me. After more years than I care to remember, I have stopped Fosamax (and one Reclast, last July). Should I only do the first level for awhile or should I do all levels immediately, a few times a week. I’m in good health otherwise. Thank you.
January 30, 2010
Yes this was good, and very doable but the pain I’m having at the moment is very much focused in my elbow and knee.
Please can you tell me some exercises for these area’s……
Warm Regards
Dot
x
January 28, 2010
I can’t see any video of the exercise.
January 27, 2010
I watched the video on the exercise, and read the online info. I have also ordered the program, which I was VERY elated to find online because I was debating the wisdom or not of starting on fosamax as my dr perscribed. This info helped me to make up my mind as I have always looked first for alternatives to mainstream medicine to prevent and treat problems. I ESPECIALLY like your simple, uncomplicated approach, eating the right foods together, etc, which I will learn more about when I receive the printed material, rather than promoting a new combination supplement, which might be okay too, but it still should be a well-rounded-out program, which I see in your itinerary: basics like the simple “heel lift and jump” exercise. THANKS so much for sharing!
January 26, 2010
Hi Vivian, The space for the video on the jump exercise is missing. Nthing but a blank page.
Also, thought I was getting your exercise booklet with my Bones program. Please advise me.
Thanks, Mary Lou
January 26, 2010
Thanks, Vivian, for the exercise video. I think I will stick to beginner level as I have varicose veins and don’t do impact stuff. Beginner is good. I also walk 30 min 6 x a week.
Yours, Susan
January 25, 2010
Thank you for all the tips and help. I already have bone detior problems in the lambard area of my spine. This exercise looks great but will I damage the bones with the exercise or will it help strengthen my bones? Thanks again.
Gratefully for sharing,
Sister Paula Mary, RSM
January 24, 2010
Hello Vivian,
Love the exercise video! I will certainly include it in my routine. It’s so simple and if it helps the hips, that’s great. I would think it tones up the leg muscles as well. Thank you again, for all your great tips and ideas.
Good seeing you “live” from Florida
)
Therese
January 24, 2010
I am a nurse and I have not heard of these hip strengthing exercises. I will give them a try!!
January 24, 2010
All the exercises make sense but you are not
telling women to wear or not to wear sneakers,
shoes, etc.
Please clarify this because I have bone on
bone rubbing and it seems to me that I would
need to wear sneakers to do this exercise.
Jumping up and down seems a little harsh for
me as I have (bone on bone) arthritis but I
will try the others.
Thank you.
January 23, 2010
The intermediate and advanced levels of this exercise look as if they could be harmful to the knees, even if you do keep them bent on landing. Please address the knee issue for women over age 65.
February 9, 2010
I agree, my knees cannot jump or bend – as they have arthritis . .we need some exercises we can do that won’t destroy our knees
January 23, 2010
thank you so much for the video of the three excercises. They look very easy and am going to start them right away. Just has my bone scan done and my DR. says my right hip is very bad and want to put me on reclast, which frightens me to death. I was also told by a friend to by some ph strips and see if my body is to acidic. I also am low on vitamin D which they discovered thru a blood test. My Dr is giving me a prescription for vitamin D to take one a week, Does this soud ok to you? Am looking forward to more vidiod Thank you so much Mary
January 22, 2010
I THINK THE EXERCISE ARE GREAT I WILL TRY TO DO THEM AT LEAST SIX TIMES A WEEK
January 22, 2010
Thank you for all the information you send to me! Will do these exercises daily. Do you know of any exercises for the spine?
January 22, 2010
Thanks for the exercise tip. You did it in your bare feet is that necessary? thank you.
January 22, 2010
Vivian,
Thank you so much for your exercise video involving the care of your hip and bones. This is relevant for me as I have been off Fosamax for one month, steroids since July, 2009. I exercise daily but these are new for me. I will add the exercises into my routine. I feel very blessed to have found you during this strong growth period in my life. I am a retired RN with Multiple Sclerosis for 20 yrs.I so appreciate your interest in bone health.Happy New Year. Love Elle
January 21, 2010
Thank you very much for the information about the exercise. I think it is easy to follow and I want to do it six times a week.
January 21, 2010
Finally found the time to try it. It feels effective, working exactly on the hip joints. I wonder what you think of the “clam” exercise which is done for each hip join separately.
January 21, 2010
I thought it was good will give it a try
January 20, 2010
I like the exercise but not sure about the jump. But I will give it a good try.
January 18, 2010
Thanks for sending the video…I’ll give this a try – it looks like a great exercise!
January 18, 2010
I have grade 4 chondromalacia of the central portion of lateral tibial plateau with subchondral cyst formation and subchondral edema. I work out six days a week and eat healthy so I was shocked. I can barely get
around now due to the pain. I had to have a Reclast treatment in Dec. (another shock). Could this have had anything to do with the knee problem? I don’t want to have surgery so I am
very interested in any natural ways to help. Will the exercise hurt my knees?
January 17, 2010
I enjoyed your video and want to do everything I can to build bone since I am small framed and have been diagnosed with osteopenia . the problem I have lately is that after starting my exercises,particularly foot lifts,an old plantar facias injury seems to have resurfaced. I roll a tennis ball on it and stretch it and do rotating ankle movements plus wear good tennis shoes to exercise but so far it still bothers me. I am worried that those exercises in your video will make it worse.
January 17, 2010
Your videos to me here in Canada are allways blocked out and I cannot receive tham. Why is this? I receive te written text but no pictures
January 16, 2010
great video have been looking for some good excercise for osteoporosis
have already started.
many thanks
January 16, 2010
I just have a question about the heel life and jump exercise…
It seems like a high impact exercise… does not seem like it would be good for you to do because of that…
Perhaps it would be good for osteoperosis but might it be bad for other parts of your body?
January 15, 2010
Thank you. I always like jumping up and down and the toe-heel raise. I recently started strength training exercises and did sense the toe-heel raise was extremely good for me. I’m looking forward to doing these exercises.
January 15, 2010
do the hip exercises help the knees ?
i enyoyed the video thank you
January 15, 2010
I noticed you did the exercise in your bare feet. Is this part of the efficacy of the exercise? Is it less effective (or not at all effective) if you wear shoes?
January 14, 2010
.
thanks again vivian i am adding this to my ab work out will keep you posted thanks mark
January 13, 2010
Vivian, Just watched your video on the new hip exercise. I plan on doing it daily, I will let you know how it goes. Sincerely Ann
January 13, 2010
Thanks for such an easy exercise. I notice you are doing this outdoors. Is this better as the ground absorbs more shock? I assume it is alright to do it on any floor. I thank other readers for their helpful encouragement.
January 13, 2010
I have been more or less daily doing the exercises since you first posted them on your site. Some of the benefits I am finding are, much firmer legs and bottom!! and a real bonus – you know how when you jump up and down the stomach and midriff go ‘flubber dub’! Well now it’s only going ‘flubber’! Hopefully in a few weeks my tummy and midriff will be entirely firm!! Carry on exercising girls!! (and boys!)
January 10, 2010
At age 70, I’ve been diagnosed as osteoporotic in the spine and osteopenic in the hips. A compression fracture of my L3 vertebrae while running (in May of 2009) led to the bone density test. I also have (severe) cervical spondylosis diagnosed in 2008. I still have some spinal stenosis symptoms leftover from the compression fracture. Given that I also have occasional kneee pains, I don’t think I’ll be adding any jumping to my recovery program — i.e., I’ll stay at the beginner level of this exercise.
January 8, 2010
It sounds easy. I will try it. And really hope it helps my hips.
January 8, 2010
thank you the right hip is the only area i seem to have a slight degree if of osteoprosis at the present time i need an exercise that does not involve the arch of the foot since i am healing from a posterior tibial ligament dysfunction hope you can suggest one for me at this time
thanks again
pat
January 7, 2010
I have every intention to start this tomorrow. I have started a workout regimen of a 2 mile aerobic walk. I was diagnosed with osteoporosis in the left hip. I am 51 and not even showing signs of menopause. Treatments are out of the question. I did have breast cancer 5 years ago and received 1 month of radiation, plus 5 years of tamoxifen. Could this have been a cause of this problem?
January 6, 2010
That video is very informative. I plan to start that exercise today. Thanks, Dana
January 6, 2010
That video is very informative. I will be doing that starting today. Thanks, Dana
January 4, 2010
The exercise is fun and easy and I am sure I will do it 6 times a week as you recommend. Thank you.
January 2, 2010
Great tutorial. I practiced the heel lifts and jumps right along with you. Thanks so much!
Jo Raye
January 2, 2010
Great tutorial. I could practice the heel lifts and jumps right along with you. Thank you so much!
January 2, 2010
I am not able to access the Osteo Exercise Video!
January 2, 2010
Thank you I enjoyed and will start this excerise program. Very good so many good things to read Thank you again for the video.
Carolyn
January 2, 2010
hi, vivian, and happy new year…..thanx for your continuing good information…..i’ll do the beginner for sure—-the intermediate jump impact may be too much for my arthritic/ript miniscus right knee, but i’ll check it out….
December 31, 2009
Great exercises and not too difficut. Thank you, Vivienne
December 29, 2009
Thank you for your information, but unfortunately I don’t feel that it would be a suitable exercise for me as I have Osteoporosis of the Spine and think that any jolt to the spine would have a sever impact on the vertebrae. Similarly any intake of Grapefruit would not be allowed due to the medication I need to take for my heart.
December 28, 2009
Dear Vivian,
Ijust came back from a trip and saw your exercise.
I tried the beginner version and will follow your suggestions.
Thank you very much for all you are doing to help overcome this very serious disease. I am sure everybody is grateful and admires your dedication and knowledge.
Thanking you and wishing you all the very best for 2010,
HAPPY NEW YEAR!!!!
Nadia
December 26, 2009
I am going to try this exercise. Am considering your program
December 21, 2009
Hi Vivian, Thanks so much for exercises. I have also started rebounding on the Cellersizer
which is supposed to be a very good exercise program for ostoporosis. What are your thoughts on rebounding? Thanks, Janet in Lake Placid, Florida
December 19, 2009
Hi, It looks useful but I am afraid the video get cut regularly. Tried to get into it through different links (yours, youtube etc and it keeps doing it. So don’t know whether it is the recording or my machine.
December 19, 2009
I couldn’t watch this video because it paused and stopped so many times it was impossible to see.
January 11, 2010
I was watching the video and it continued to stop and start there is a button on the video bar that HQ (high quality) I clicked on this button and that solved the problem. I was able to watch the entire video without it stopping. I hope this helps.
December 19, 2009
Hi Vivian,
That’s exactly what I’ve been looking for–an exercise that would benefit the bones in my hips. I am going to try it with a little hesitation because I have osteoarthritis in my right foot. I’m hoping I can do it. Thank you.
Wilda
December 18, 2009
Hi Vivian! thanks for sharing Heel lifting and jumping. I’ve already started the first level.
I,m just after breaking and rehabilitation my left foot. And doing exercises 3-4 times a week,
recommended by physical therapist. Hope Heel exercise will help reduce osteopenia. God bless you, Vivian! Leona
December 17, 2009
I will definitely add this into my exercise program. I love the fact that it can be done anywhere! Thank you again, Vivian!
December 16, 2009
Thanks for sharing the heel lift/jump exercises for osteoporosis I will start the beginners heel lifts soon. I’m sure another added benefit is it will strengthen the ankles and leg muscles.
December 14, 2009
Hi Vivian,
Thank you for sharing this exercise. I will pass this along to my friends who also have been diagnosed with osteopenia.
December 13, 2009
Thank you for the great information and the great exercises that you share with us. I will definitely start doing the beginning heel exercise right away. I really appreciate all of your help. Have a great day.
December 8, 2009
Vivian:
I’m really glad that you re-posted these work outs. I had viewed them before originally and was trying to remembering the execution of them to try to get back to work out my own independent work out sessions, and I want to add these in. In case I can’t save these video’s in my computer do you have a article on the steps to print off. If so just email me the article and steps! I want to say Thank You for all the hard work that you do for the rest of us to build healthy strong bones! Kim Mack
December 6, 2009
Thank You very much Vivian,for really taking time to send messages about so many important things we dont know about our own bones.I really enjoyed watching Your video.I will check with my doctor to see if I can do some of your exercices as I just found out why I’m in such great pain on my left hip all the way down my left legs down to my toes I get numb.I just passed through 9 ex rays to find out my bone has moved and is touching ny nerve .She is sending me to pass 3 scans as they really cannot see well with ex rays. All the time I thought it was my siatic nerve that was pinched By the way this my 3rd week that I did not take my actonel.What really helps me going I thank God for You Vivian that You answered my message for help and I always look for Your messages…it gives me hope Please dont stop doing so many things to help the ones like me.I’m sort of afraid to go for the scans I really dont know what to do I would apprciate if You could send me an E Mails withy some advise. on what I am about to face.
Thanking You in advance
A friend in need Carmen
December 4, 2009
Aloha Vivian,
Mahalo for emailing me your researched information on osteoporosis. I find it very informative and have used the many tips to help me strengthen my bones. I viewed your video and will incorporate your 3 step exercise into my daily routine.
Cheers to a long and healthy life and save our bones!
Warmest Aloha,
Kim
December 3, 2009
Love the exercise – I do step one in physical rehab to improve balance.
December 3, 2009
Seems to be simple. I think they can help especially if one persist in doing the exercises.
Thanks Vivian.
December 1, 2009
these exercises look good. but can
i do them with knee replacements?
November 30, 2009
I need to wear sneakers with orthotics for walking and certainly jumping: is this going to be as effective if it’s not done barefoot? Actually, wouldn’t it be BETTER to do it wearing supportive shoes so you don’t hurt your feet and knees?
November 30, 2009
My mom just died in september and she was so bad she could no longer get up and walk so Im going to do everything I can do to try to not end up like my mom cause I could not care for her any longer and had to put her in a nursing home were she died and I hate that so Im going to try and do everything I can for me so my kids wont have to feel like I do
December 4, 2009
Aloha Judy,
I am in the same boat as you. My mother has terrible osteo and is getting to the stage of walking with mini steps in fear of falling and must have someone help her to get around. It is heart breaking to see her dependent on others but at least she tries her best to keep a good attitude. Sounds like you did your best for your mom and don’t feel bad that she needed to move into a home. You were only trying to keep her safe. You have a life and a family that need you, too. My mother has full time care givers that help her at her home but my cross to drag is that I live in Kaua’i and she lives in California so I can only see her every couple of months for a few weeks at a time. We are so close and talk on the phone everyday.
Keep exercising, eat healthy, be strive for happiness and stay informed!
Kim
November 29, 2009
Oh,thanks for the demonstration. That is very helpful to be able to see how to do the exercise. Thanks again.
Chloa
November 28, 2009
Look forward to all your emails. Keep them coming and thanks.
November 27, 2009
Vivian, thank you for sharing your exercise for the hip area. I really enjoy reading your emails. The information you have provided has been very helpful and informative.
November 25, 2009
i gather frim the video you should be doing th exercise iun barefeet? What type of surface should you be on?
November 26, 2009
Diane,
You can wear sneakers, especially if you do the exercises on a hard surface.
November 22, 2009
I’ve learned a lot from your web site & the information you so generously send.
I do a series of exercises at least 3 times a week and will certainly add the heel lift & jump.
Thank you for sharing such valuable information with us.
November 22, 2009
Hi Vivian
Video was Awesome, especially for those beginners, who are just starting out and who need this information. Those that haven’t done any kind of exercise in a long time. It’s easy and comfortable. Those, that are intermediates & advanced can also pick up some good points. It always good to learn. Really enjoyed it.
Suma G Nathan, Certified Registered Holistic Nutritionist/Certified Chinese Herbologist 28 yrs exp
Web-Site http://members.cox.net/agingless4u
November 19, 2009
Wow!!!!!! Tonight I hung on and got the exercise for the hip bones – I only have dial-up internet and it is very slow downloading from U-tube. I have at last watched all 3 levels. How long will I do level 1? Perhaps 1 week?? Then the same for the other levels?? Or perhaps I should do each level each day after the first week?? Thanks again for the information Vivian. Blessings. Kelsey. AUSTRALIA.
November 19, 2009
Vivian,
Thank you for the exercises. Can you please tell me what would be considered too much exercise for your bones? I know there is a fine line on everything; too little is not good and too much is not good either. I am an undergainer so too much cardio makes me lose weight. At 5’5″ and 102 lbs., I don’t have to any weight to lose. I’m always trying to gain.
Your comments are appreciated.
Carrie
November 26, 2009
Hi Carrie,
The issue with too much exercise is that when lactic acid is released it acidifies the body. So the key is to prevent exercising to the point of exhaustion.
December 5, 2009
Hi Vivian! you are doing such an awesome job of getting the best information and exercises through your website. You are right about “Wolf’s Law.” As an exercise therapists/college fitness instructor, I often quote the law to my students.”The robustness of the bone is in direct proportion to the forces applied to that bone.” Thank you Vivian!!!
November 19, 2009
You are a commpassioate giving person. You have our money for the book you sold us and you keep giving. That is rare.
Great video on hip density exercises.
I like that. Haversions law states when you add stress to a bone it becomes more dense. Greate stuff.
November 17, 2009
Your work is awesome and empowering to women. The exercises are excellent. Thank you for your commitment.
November 18, 2009
Hi! Vivian,
Your bone building exercises were awesome and I did it while watching your video.
Thank you for sharing. I am really glad I had visited your website when I did.
Have a great day,
Millicent
November 17, 2009
Vivian,
Thanks for the video on the heel lift. I’m going to include this exercise to my normal exercise plan that I have. I really enjoyed the video and it was nice to see you in person. Thanks again for being there.
Sharon
November 17, 2009
I found your demonstration very useful.
I have had breast cancer and am still on Arimidex. Have been told that this causes calcium to seep from bones so now have low scores for bone density. Am working on weights; strange as I am only 9 stone and 5ft 4″. Am also on Bisphonates, but am about to buy your pack.Have been told to stay off caffeine ie tea, coffee, hot chocolate. Is this the case. Would appreciate advice. Many thanks. Deirdre
November 16, 2009
This looks simple enough – I will try it at the gym and do it 6-7 times a week as you suggested. Thanks!
November 16, 2009
exercise looks very easy. will try it. can you do it with sneakers on or must you do it shoeless?
November 18, 2009
Beatrice,
It works both ways, and you can get better cushion support with shoes on.
November 16, 2009
Great video Vivian.
The exercises are so simple I am able to manage them without pain to my joints. I have osteoarthritis, psoriatic arthritis, as well as osteoporosis. Have been on Fosomax for 6 yrs but was suffering bad side effects. Have stopped taking them and will keep on with your exercises and good advice.
Thanks again.
November 16, 2009
Thank you for sharing the exercises to strengthen hips.
I do the warm ups and the beginner’s level. The intermediate and advanced levels I’m not able to do as well, but do them the best I can.
Have had both knees replaced, and I’m sure that’s the reason for not being able to do the last 2 as well.
Am reading your book: “The Bone Health Revolution”. Have learned very much regarding bones. Thank you for all your research!!
November 14, 2009
Hi Vivian
I’ve just watched the “heel” exercises—should be easy for me to do as I do a lot of dancing. I have osteoporosis… and osteoarthritis. I’ve heard that drinking alkaline water would alleviate both of these and many many other conditions. Do you know or have heard about KANGEN WATER? I’d like to know if it works or is it just another very very expensive gimmick—$4,000.00 CDN for the machine to change acidic water to alkaline water. I have some information that I will e-mail to you.
Viola
December 5, 2009
Hi Viola!I’m a college fitness instructor, and cert. trainer. YES, Alkaline water is the best…Arthritis prevention diet promotes alkaline foods. Drinks & foods that are acidic aggravate arthritis & and many other serious illnesses & diseases. Kangen Machines, in my opinion, are overpriced. I did research and consulted with M.D. http://www.ionways.com/BodyofWater has the best alkaline machines for the best prices.My knee injury is so much better since I have been drinking alkaline water daily. Best of health to you. GG
November 11, 2009
Hi Vivian,
I love getting your e-mail. You are so helpful. I do yoga almost every day but this excercise looks very good and I will try it first thing in the morning along with my wall push ups. Thanks so much.
November 11, 2009
I really appreciate the excercises and will try to do them as often as I can. Thanks for caring!!
November 11, 2009
I enjoy this excise very much. I am 70 years old and try to do as many excises that I can. The only one that I can’t do is the jump.
Thanks Vivian
November 11, 2009
Vivian, thanks once again for providing this highly informative video.About 5 years ago my orthopeadic surgeon said I would need hip replacement surgury at some point.So far I have been able to avoid it and wonder is there might be a corelation between osteoporosis and hip problems.It is so beneficial to actually see a helpfull/preventative bone building video.Adding it as we speak!! Carmen
November 10, 2009
I look forward to viewing your exercises for the spine.
I too, like many others, had trouble downloading your exercise video. It would only show one or two seconds at a time and then it took a long time for the next second to show. It took hours to download.
Could you use either Windows Media Player or Microsoft Office Powerpoint to show your exercise videos? This way we all could view with no problems.
Thank you for all your help.
Jill
November 10, 2009
HiVivian I enjoyed seeing this exercise and am looking forward to the time I will be able to try it. Right now I’m in physio for a fractured metatarsal(5th)in my left foot that is 7 weeks into the healing process. Is there anything you could recommend that would be light exercises of stretching to start for my left foot while I’m on the mend? Looking forward too your e-mails. Thank-you for all your wonderful guidance and advice..
Sincerely, Kellee
November 10, 2009
Vivian, Thank You I believe these 2 exercises will help my oesporo- arthritis in my left hip. It has been paining bad & a new symptom is like something sticky is in my hip. I remember when my knees were in bad condition & I started walking down 8 flights of stair & now the pain has gone.
Thank you PS How many sets of hip exercises should I do?
November 10, 2009
I have a compression fracture, T7, plus osteoperosis of the spine. Is it all right for me to do the heel drop?
November 10, 2009
Thank you Vivienne for your emails and helpful tips. I have been told I have osteopenia! and am determined to build up my bones. Have just ordered the wrist and ankle weights and about to order the wellness belt. Regards
November 12, 2009
Let me know what you think of the belt. I have a horse farm and when I go out to take care of the horses I have just taken my two five pound weight and hooked them together and put around my waist. They work fine for around the farm but not good for being in public.
November 9, 2009
I just viewed the video of exercises for the hip. They look to be really great and I mean to try them. Thank you for all of the literature you send me. I read them and enjoy it.
November 9, 2009
is it alright for me to do these jumps if i have osteo in spine, have had conflicting advice some doctors are telling me not to do anything that will jar spine e.g running and jumping. Thankyou for all the interesting snippets!
December 18, 2009
I’m 70 and have been a runner for over 30 years. Still I have osteoporosis and was taking actonel and evista. After reading your book, I have decided to stop the “drugs” and take your approach,Vivian. Thanks for the information on diet and exercise. I think the heel-step looks great and will start right away. I still run though much slower than years ago!
Susan
November 9, 2009
Thanks Vivian for showing this jumping exercise. but this may not be practical for older people whose bones are brittle due to severe Rheaumatism. Rebounding on Trampoline with small jumps may help such people.
For more healthy people your this Video presentation is ABSOLUTELY HELPFUL….THANKS FOR HELPING PEOPLE….AND MY BEST WISHES TO YOUR GREAT WORK….
November 8, 2009
Dear Vivian,
I like these exercises! But am I doing them wrong if they sort of jolt my head at each landing? Maybe I am hitting my heel too hard? Or is it okay to jolt the head a bit?
Thanks for your advice,
Margaret
November 18, 2009
Margaret,
You might be “landing” too hard, or try doing the exercise on a softer surface.
November 8, 2009
I cant do any of your exercises right now,I had surgery about a month ago on my knee.I really would appreciate some exercises for the knees that is where I have my osteoporosis and degeneration of the meniscus.
November 18, 2009
Hi Vicky,
The best way to protect the knees is to strengthen the thighs, since the thigh muscles “hold” the knees in place.
November 8, 2009
Thanks for the exercise tip for helping with hip ostio ,I,ll be looking for more tips.
November 7, 2009
Thank you for the exercise tip to help prevent bone loss
November 7, 2009
I sure appreciate the book you sent and these
e-mails I get from you. The films help me to
see how to do the exercises. I am doing just
what you say, and I know it is going to help me.
Thank you very much.
Genevieve Smith
November 7, 2009
Thanks Vivian,
I’m glad that there is someone out there looking out for our bones. I’m going to star the lift heel jump in the morning. I’ll add it to my yoga stretch routine.
Joan
November 7, 2009
Great exercise Vivian.As far as doing them, I jump on my rebounder every day for 15 to 20 minutes.That is approximately 2000 jumps.I have been doing this exercise for several years.It helps me stay strong which I hope that shows up on my latest bone density test.I am 61 and I have had Multiple Sclerosis diagnosed for thirty years now. I also have been diagnosed with asthma for ten years.I only take a medication for my asthma(Advair-2 puffs once a day).I am just finishing my year on Aclasta at the end of Nov.and I am NOT getting another infusion.I lost a tooth a month ago and I blame that on Aclasta. I also lost another tooth 3 years ago,after being on Actonel for a short period of time.No more bisphonates for me. I am really enjoying ‘The bone health revolution’ Thank you for the book and all of your great tips. sincerely,carmelle
November 6, 2009
Hi Vivian,
Have been doing the exercises as shown and find it quite useful to know. I plan on making it a part of my regular exercise routine. Thank you again so much.
Ruby
November 5, 2009
Thank you for sharing the exercises ,which I have started doing. Angie
November 5, 2009
Very helpful video, thanks, Vivian.
Question…would similar exercises in doing water aerobics be as beneficial?
November 18, 2009
Hi Jeanette,
Water aerobics doesn’t have bone health benefits because there is no weight bearing effect.
November 4, 2009
I am 82 y.o., diagnosed with severe osteoporis
i have always kept very active but have broken several bones in last 15 yrs. I cannot take usual drugs (actonal, boniva) because of side effects.I take some Citrical, extra D and drink milk. Most beneficial for me is a workout (40 min.) daily with Tai Chi and Qi Gong. I wonder if the heel jump is indicated if one has arthritis. I enjoy your emails
November 4, 2009
I am most grateful to have these exercises specifically to aid the hips. I am assuming based on your video that it is most beneficial to do these exercises without shoes but on a softer surface such as grass or carpet.
November 3, 2009
Hello Vivian ,well done I will share your Video with my clients and make sure,I will do them myself as well.Thank you for caring.
Regards Uta Fink
November 3, 2009
Wonderful to know about these exercises..I can’t wait to get started!
November 3, 2009
Thanks; I can do the heel lift, But not the jump. Along with the Osteoporosis, I have many other back problems.
November 3, 2009
I try to swim for 1/2 hr. without stopping every day but will add this to my floor exercises.
November 5, 2009
Margaret,
Swiming and bike riding is not a resistant exercise that you need for Osteoporosis, although its good for your heart..
Vivians exercise is a resistant exercise that is very good.
There are many more resistant exerciser, but swiming is not one of them!
November 3, 2009
Would love to watch the video but it isn’t downloading for me.
I enjoy all your tips – Many thanks
November 3, 2009
Dear Vivian,
I don’t know how you got my e-mail address but for the first time I’m so grateful someone like you did! I will definitely try this exercice for I am in the need of it. Thank you so very much for doing this – many people will benefit from it!
Norma
November 3, 2009
Vivian, this exercise (heel lift and jump) is interesting. I work out usually 5 times a week at the ymca. I work on weights mostly and the eliptical and bike for cardio. I’m wondering about this exercise because you are putting a lot of pressure on the heel. Are all exercises supposed to be that way for osteoporosis? Are lifting weights not enough. Also how are you supposed to put resistance into an exercise for the spine?
November 18, 2009
Hi Marian,
Weight lifting is an excellent workout for osteoporosis. The heel lift exercise targets the hips.
November 3, 2009
Due to the fact that I had two knee replacement
surgeries, in 2005 and 2009, and am careful of
both knees, I continue to do the exercises that
I had to do after each surgery, do them dailey.
I plan on only doing the heel one as the other
two are too much of a strain on my knees.
Thanks for the plan of this exercise., surely
it will be helpful to others.
November 2, 2009
Thanks so much for the video that will be added to some of my exercises. Thanks for all the material you have sent and is sending. Enjoyed Anne
November 2, 2009
Thank you Vivian! I am only 50 and have been told I have osteoporosis. I felt completely lost before I discovered your website. I am excited to try these exercises. I like to walk 3-4 miles each day and do simple bone building exercises of an evening when I watch TV, and these exercises will fit right in with my routine. I am determined to build up my bone density without harmful prescriptions and I am looking forward to my next bone density scan to see the improvement. Thanks again, Julie
November 2, 2009
Thank you for the video. I really like it and will be doing the exercises. I hope this will be helpful to my hip.
November 2, 2009
You have great tips. Thanks for the information and the exercises. I am post menopausal and am in the process of rebuilding my back and appreciate the information on bones. I wish more people would stop relying on drugs and do something for themselves to feel better like you have done.
November 2, 2009
Thanks for the video, I incorporated the easy exercise in my workout this morning. Will probably advance after running it by my chiropractor,he is working on my neck.
November 2, 2009
Thank you so much for the info on your osteoporosis exercise. I shall teach it to my physical therapist today unless you instruct me otherwise.
November 2, 2009
Vivian: I watched u do the exercises and i believe they are great for those who do not have toe to hip and lower back pain constantly. I have a pain mgmt appt on 11/20 and will see what doc suggests since I would love to use my bicycle to exercise. Walking, I do. But feel bike will help me exercise more of my limbs and body. Thank you for your input. Have an amazing day… Love C
November 5, 2009
Carmen,
Your bike riding is good for your heart, but not your bones., cause its not resistant.
For your bones you need resistant exercise as Vivian has shown here.
There are many other types of resistant exercises also.
November 9, 2009
Was interested to see that you are adding Vivians hip excercises to your ‘normal bone building excercise routine’. Do you know what excercises are particularly good for the back/spine ? Would be great to know.
November 2, 2009
A brilliantly simple exercise.Thank you Vivienne
November 1, 2009
Thanks for the video Vivian. I’m really excited about starting it. Since I walk about 5 days a week I plan to be very motivated in doing this exercise, starting right now! I stopped taking Fosamax several years ago when a doctor I worked for did some research on this drug. Since I worked in an Oral Maxillofacial surgery office, I have seen many patients come in with osteonecrosis of the jaw and large tumors . Not a very pretty diagnosis for the patient.
November 1, 2009
I have tried to see your exercise video on 2 different computers but it will not load or run. It stops at “1 item remaining”.
By the comments shared in the written overview I could probably only do the beginner level safely. I have 2.5 osteoporosis in my hip and 4.0 in my spine. My fitness center trainer tells me never to do any jumping exercises due to the degree of osteoporosis I have.
I hope you can do something so those of us who can’t get your video to run can see in writing and pictures the exercises you have in mind.
Concerning core exercise. I walk with a weighted vest when I do my daily outdoor walks.
Ethel
October 31, 2009
I thank you so much for your info. I have done the heel lift for several years but now will start the intermediate and advanced exercise. This is great!
Ilene
October 31, 2009
I have a hard time getting the video to run so I had to watch it with the pauses. This is a good exercise. I’ve been doing the beginner exercise in my exercise workout.
In the video it looks like the knees are coming past the toes in the jump. I thought that was against exercise rules as it’s bad for your knees. Please clarify.
Thanks so much!
October 31, 2009
Can’t get video of the heel llft to run???
November 1, 2009
I still caan’t get video of heel lift to run?
October 31, 2009
thank you very much. iam going to the exercise.
October 31, 2009
Hi Vivian – I love the HEEL-JUMP exercise, and definitely plan to keep doing it! Thanks.
Sandy
October 31, 2009
Fabulous!! By the time I walk an hour home from work, my legs will be all warmed up for the new exercises!! Will add to my routine at once.
And THANK you……..for everything. Blanche
October 31, 2009
Simple and effective.Thank you.
October 30, 2009
thankyou Vivian for providing such wonderful information. God Bless you
October 30, 2009
Great,watched and tried and took notes and believe it actually feel good. Getting to 50 will be interesting as to how long but it feel good. Of course liked warm up and beginners best. 2 and 3 feel a little more pressure. Thank you still medicine free and like to keep it that way.
October 30, 2009
I was diagnosed with osteoporosis a couple of years ago. I found out today that I need to do weight bearing exercises to help increase the density of my hips. ( I do take the right supplements also). I went into me email and there this was waiting! How exciting to see how God works to help us.
Thank you!!!!!
October 29, 2009
Hi Vivian -
Thank you for all your help!
I saw a similar exercise performed by Dr. Best.
He states that, while it will help to build bone in pre-menopausal women, it may only stabilize bone loss in post-menopausal women.
Do you find that to be true?
Thanks again.
October 29, 2009
Thank you for showing the exercises. I started immediately, I do a similar one for my recovering broken ankle, I also was tricked and tried to be treated, but I will not take the Fosamax. Keep up the great work .
October 29, 2009
Thanks Vivian. I enjoyed the video very much and will include this exercise in my routine. I am new to this site, and it was the first time to see one of your video’s. I enjoy your emails and regular advice. Thanks again for your information.
October 29, 2009
It seems the best way to do this exercise would be the way you’re doing it – outside on the lawn with no shoes.
If you do it in your house, would it be ok to do it on hardwood floors? Should I have shoes on?
October 31, 2009
Hi Am I supposed to do 50 of each exercise each day?
October 29, 2009
I will try the exercise after I heal from devasting side effects from generic Fosomax. I’m not taking anymore bone density drugs! I have two hip replacements and two shoulders, too. I DO (DID!) LINE DANCING AND hope to get back to swimming 10 laps 3 times a week when my horrible muscle/joint pain goes away, which may take a couple more months. I’d like to cut out Synthroid and Zocor too, but I’m afraid to.
October 29, 2009
Thank you so much Vivian for sharing these exercises with us. I can’t wait to get started!
October 29, 2009
Thank you Vivian, I can’t take med. for osteoporosis. I had heard of exercises but
didn’t know how to do them. With my calcium I will also do your Heel Lift and Jump, You are helping many people free, that can’t afford a health club. I have Silver Sneaker but it is 3 miles each way, so I quite. In his Love, Lil
October 29, 2009
Do you have any exercises for the spine? I have no reason for osteoporosis at all and I have it only in my spine. That is a hard place to stimulate so I was hoping someone would have an idea for exercising the spine.
Thanks
October 29, 2009
Linda,
Stay tuned for spinal exercises…coming up soon.
November 2, 2009
Super–because I’m waiting for spinal exercises, too! That is where my bone density is worst.
October 29, 2009
I was told by my doctor that using the treadmill was the best excercise for building bone density because you pound the bones with each step bearing your full weight. Given that principle, these excercises feel much more targeted and potentially more effective.
October 29, 2009
Thank you Vivian for sharing your knowledge with us.
I’m going to add this to my exercise routine.
Anne
October 29, 2009
I have just watched your first two exercises, I have a metal implant in my right hip, and am concerned that the excercise may jar it.What is your opinion?.Thank you.
October 29, 2009
I just watched the video and it looks like a really helpful excercise to do but I’m wondering would this still be a great excercise for the hips even though I have osteoarthritis in the hips. I don’t want to cause more pain than I already have. Thanks!
October 29, 2009
I enjoyed the video demo; very helpful. I’m not sure if I totally understand the difference between the three levels – is the first, just lifting up on the toes; the second, jumping off the toes slightly; the third, I am not sure of. (The video on my computer is slow and jerky, and not in sync with the voice.)
We have an “Urban Rebounder.” what do you think of that for a bone density exercise? We, also, have a bike exerciser; what is the benefit of that?
I have stiffness and pain in the low back that, before getting out of bed, I stretch and do the “bridge” stretch and, with bended knees, left & right/side-to-side to stretch the sciatic area. I rotate the ankles. (I had a broken/dislocated ankle in 2005.) Then side leg-lifts for the thighs and hips. Then, by the side of my bed, leg-lifts and heel lifts. I’m, also, trying to work off my pear-shape and saddle bags on my hips.
I began having pain & stiffness in my index fingers and was experiencing what I have heard referred to as the “trigger finger” in which it feels like the joint locks. The doctor prescribed Boniva, but I had read the side effects so, refused it. He gave me two supplements: “NuMedica, OsteoMedica, MCHC Bone Support – microcrystalline Hydroxyapatite Concentrate. It has Vit. D(as cholecalciferol 400 IU; Calcium (from MCHC and DimaCal di-calcium malate 800 mg;Phosphorus (from MCHC) 180 mg;Magnesium (from 400 mg di-magnesium malate and magnesium glycinate) 100 mg;MCHC 2000 mg.”
“MCHC from New Zealand open range, pasture-fed cattle raised in pesticide-free environments.”
Also: from “Xymogen, DJD Factors, Featuring Green Lipped Mussel Extract: Vit. C (as ascorbic acid) 75 mg; Manganese 10 mg; Green Lipped Mussel 1000 mg;MSM 1000 mg; Glucosamine HCL 600 mg; Chondroitin Sulphate 600 mg;Hyaluronic Acid 30 mg.”
I have wondered if there are certain foods that I should concentrate on or increase, or avoid.
Thank you for your research and help.
Sandie in Cedar Park, TX
October 29, 2009
Great video! Thanks for sharing. I’m working on them.
October 28, 2009
That was an interesting video, as always, thanks for the valuable information.
October 28, 2009
Thanks Vivian for sharing your exercise video. I will start with this exercise and ask if you might have another exercise video for the mid-back. Thanks again
October 28, 2009
Thank you Vivian for sharing the exercises video I’ll will give it a try
October 28, 2009
Thank you, looking forward to trying.
October 28, 2009
Thank you for this information because I have
bone problem and this will help
October 27, 2009
Looks interesting, but what if you have had a hip replacement?
Do you have similar excercises for knees?
October 27, 2009
I really want to try this exercise. Thank you.
October 27, 2009
Vivian, thank you very much for educating us. There is alot of confusion out there and I have found out you are very resourceful and knowlegeable. Once again thank you and God Bless you.
October 27, 2009
Thanks Vivian, it is really helpful to see a demonstration of bone strengthening excersices. I would love to see some other tips, I have osteo in my spine (L1-L4) and osteopenia in my hips. Some back/spine excersices would be great.
Robin
October 27, 2009
Thank you for sharing. I hope it helps the post-menopausal group. Been DX with osteoporosis of the L-hip. I will give this a try.
October 29, 2009
Vivian, This looks simple enough. I have some discs that have some bulging (L4 and L5). Do you think the jumping would make that worse?
October 27, 2009
Unfortunately, the video won’t load. I left it for hours, but it won’t load.
From the comments above, it seems a few people have had this happen – is there another format that you could try?
Maggie
October 27, 2009
Thank you Vivian for taking the time and
sharing this exercise with us.
October 27, 2009
Do you need to do the exercise without shoes?
October 27, 2009
Unfortunately I can’t see the video.
It does not open!
Cheers, Trudy
December 27, 2009
Vivian: I have already tried the exercises you recommend and I can tell, after the first attempt, they are going to be very beneficial. Thanks very much for sharing.
October 26, 2009
Just watched the video–looks very easy. I’m so glad to know about it–every little bit helps!
October 26, 2009
Just watched your video on the exercises. Great, easy, started doing the beginner exercise tonight.
October 26, 2009
The exercises look easy enough and not intense at all. So I will try to do them as much as possible. I also will forward these exercises to some friends that could benefit from it. I’m not much into exercise that will leave me worn out, so today I bought a treadmill and am looking forward to using it at my own pace and time and at the leisure of my home. I like easy but effective exercise and the one you just showed me is easy enough! Thanks
October 26, 2009
Thanks so much Vivian, for your continuing interest and assistance for helping us to keep our bones healthy. I use a rebounder (minitrampoline) almost every day for lymphatic health, and wondered if jumping as shown on your video on the rebounder would be as effecive as doing it on a hard surface.
October 26, 2009
Hi Viv,
Thanks for letting us know the best exercise for the hips. During the past months/weeks I did the walking 2x or 3x in a week but since its very cold now here in BC, my exercise now is everyday dancing for 30mins, I enjoy and at the same time it keeps me alive and healthy. but I dont know if this kind of exercise will help to increase my bone density in my hips. Bu now the exercise you showed to us I will do it before I do my dance exercise. Looking forward for more info. Thank you.
October 26, 2009
Thank you so much for sharing, Vivian. I think you clearly demonstrated the exercises. They are simple and I will definitely do them! Please do continue to share! I appreciate it.
October 26, 2009
I could not get the video to play.
I would be very interested in seeing it. Doris
October 26, 2009
Good video and exercies. They are not new to me. I go to SILVER SNEAKERS and SILVER FLIPPERS twice a week each. These exercises should be good for everyone. A good instructor has an alternative way to do all exercises for those who can’t do the harder ones. Your exercises are much easier on the knees and joints when done in the water. Ladies look for Silver Sneakers in your area. My health insurance pays for mine.
October 26, 2009
Thank you. I’ll give it a try.
October 26, 2009
Hi Vivien
I am looking forward to starting this exercise so simple and obviously effective. I’ll keep in touch
Jan
October 26, 2009
Thank you;I will watch it again and again and do it. I also have arthritis and wonder if it’s OK to do it.
October 26, 2009
Dear Vivian
Can do the beginner’s but not the rest, my knees will hurt (Arthritis) Is there a exercise for arthritis. Will certainly do the beginner.
October 26, 2009
I think I will be able to do the beginnner exercise, but the intermediate and advance will make my knees hurt even more.
Vivian, I would like to receive an exercise video to improve the spine, as that is where the majority of my osteoporosis is located.
October 26, 2009
I have painful hips and osteopenia. I tried a little of the first steps and it seems to cause more pain. I thought that jarring your body would not be good for it. Should I try the exercise anyway?
October 29, 2009
Dorothy,
Do you know why you have painful hips? Osteopenia does not hurt… so there has to be something else. It doesn’t mean that the pain is caused by a disease. Maybe all you need is a bit of stretching exercises, especially if you sit for long periods of time.
October 26, 2009
I had knee replacements 2 years ago and am wondering if these exercises will be detrimental to my knees.
October 26, 2009
Thank you for sharing your oseteoporsis exercise. The heel lift jump. I am always looking for good exercises that are beneifical and I am very happy to hear it is proven scientifically to help with bone building.
Do you have any other scientific proven bone building exercises?
October 26, 2009
vivian thanks for sharing those tips, i sometimes do them in the morning before i go to work.
October 26, 2009
Thank you so much – I can see how it will be effective, but at the same time truly simple. It’s really brilliant of you to share it with us, I agree.
October 26, 2009
Very good excercise. Thank you from down under…
October 25, 2009
Vivian, you are so appreciated for sharing your knowledge with us. We are a link to a chain and sharing only makes the chain stronger. Our bodies thank you.
Love is priceless and you care about people. The best to you Linda!
October 25, 2009
Thanks Vivian. I’ll include this in my routine and look forward to other exercises that can help us as well.
October 25, 2009
Vivian,thank you however, I was unable to open the video on the heel & lift exercise. Most likely my computer…
October 25, 2009
Thanks very much for the Heel and Lift Jump exercise for the hip. I have tried it several times and already feel the difference in my Left hip. I have been having quite a bit of pain in my left hip, due to Bursitis. Injections use to last about 6 mos. to a year, now it only last a couple of months. So thanks very much for this exercise.
October 25, 2009
Thanks Vivian….Will add to the other set of excercises I do…I look forward to all you emails and the valuable information that you send!
October 25, 2009
what other exercise do you do? I am trying to find good exercise
that is safe since i have -3 t score and avoid spinal fractures
October 25, 2009
Very good and interesting. I am a pre-menopausal woman with pretty severe osteoporosis. I will be starting the exercises tomorrow!
Thank you!
October 25, 2009
I just watched the video and am certainly going to do it. I need all the help I can get. I have Osteopenia. Fractured my back Dec 08. Still in a lot of pain. Am going to get an MRI this week and and if I am still a candidate for the Vertibroplasty procedure, I will have it done. What do you think of the procedure? I did not know until I read your book that the Alkaline/Acid diet had anything to do with bone density although I have a book on it. Thanks so much for the video…..I am going to go do it now. Keep the news coming on strengthtening the bones.
Frances Miller
October 25, 2009
am grateful for exercises shown.
can’t get plantain here in south-east england
today but sometimes it is available.
October 25, 2009
Very interested in the excercise. However, I have sustained three spinal fractures. Would it be appropriate for me to do these excercises. I own a rebounder and wonder if it would be better for me to do the excercises on it,
I have recovered from the fractures and do what is known as “the health bounce” on my rebounder.
Hope you can answer in the affirmative.
Thank you very much.
October 26, 2009
I have had 3 spinal fractures. Would these excercises be appropriate for me to do. I presently use a rebounde. If the excercises are okay to do, could I do them on the rebounder.
October 29, 2009
Katie,
Please check with your doctor first.
October 25, 2009
SUGGESTION – Wear shorts when you demonstrate so that we can see what is happening to your knees and especially to your feet – and have a dark, flat / smooth surface beneath your feet to show them more clearly.
There were many pauses in transmission – not sure if this is due to the internet link or video production. What you say and how you say it is clear in the video.
This technique builds on a well-established fact that ‘pounding’ walking improves bone density, so I can see that what you suggest will have benefits.
Thank you – regards Ann
October 25, 2009
The video, for much of the presentation, shows only a waist up view. The parts showing your full torso do not actually show the parts of your body (feet and legs) which are performing the activity you are explaining. The part explaining the jumping up and landing does not show the actual action of your legs and feet when you jump. Therefore, I did not find the video helpful at all.
October 25, 2009
my video was very clear & it Did show below the waist. Steps were very simple and easy to understand. Mine showed legs and feet clearly when you jumped. Thanks for the exercise.
October 25, 2009
Great exercise: easy and doable ! Thanks!
Louise
October 25, 2009
great video Vivian
I’m going to add this to my daily routine.
I’m currently not taking the drugs that were prescribed for me, but rather have taken up weight training, to go along with my daily yoga practise and my supplement program.
Thanks
October 25, 2009
It sounds good.I will try it.
October 24, 2009
Thank you – I am beginning my exercises today. This is something an older woman in her 60′s can easily do – especially if we can stop and rest if we need to.
October 24, 2009
This heel/jump exercise seems similar in effect to the Whole Body Vibration machines which are also said to increase bone density-do you think this is true?
October 25, 2009
Santina,
I live in “corn country” where we have lots of grain elevators. These shake (vibrate) the grain to make it fit in the bins. I have heard that the people who spend time at the elevators do not get osteoporosis. I can’t prove it though. Let us know if you find out of certainty. Thank you. danona
October 24, 2009
Vivian, thank you very much for the tips on the ‘heel, lift and jump’ exercise. I will definitely work at this and share with others.
October 24, 2009
AS USUAL YOUR INFORMATION IS SIMPLE AND EASY TO PUT INTO PRACTICE – THESE SIMPLE EXERCISE WILL CERTAINLY BE ADDED TO MY DAILY ROUTINE OF STRETCHES AND WEIGHT BEARING EXERCISES – MANY THANKS YOU ARE A MARVEL!!!!
KEEP UP THE GOOD WORK VIVIAN
October 24, 2009
Hi Vivian,
Thanks once again confirming my belief in the Chinese exercises “Qigong” i have been doing as the first part of your dvd exercise is incorporated in Qigong.
Best Regards
October 24, 2009
My computer will not take the vidio, It stops and go. Can you send it in wrighting so that I can do it, I will send you an e-mail to let you know how i liked it. maria
October 24, 2009
ALL YOU NEED TO DO IS PUT THE VIDEO ONTO PAUSE FOR ABOUT 5 MINUTES THEN PLAY AND YOU SHOULD SEE THE WHOLE VIDEO WITHOUT THE PAUSING……
HOPE IT WORKS FOR YOU!
October 24, 2009
my computer cannot take the exercise program it stops and go , can you sand it in writing so that i can do the exercise. thank you maria
October 24, 2009
Vivian,
Thank you so much for all the information you send and for this exercise. I will start to use it in my exercise routine. I also go to Curves, which should help my bones.
October 24, 2009
I can’t get the video to play. Is there something I have to do to get it work properly?
Thanks,
Rebecca
October 24, 2009
Hi Vivian:
You did it again. Thanks a million for the video. I do exercise and light weight lifting and will certainly incorporate step 1 and 2 into my routine. I don’t know about 3 but will certainly try. Thanks again for all your wonderful information. Stay well and safe.
Anne
October 24, 2009
Interesting & informative
October 24, 2009
Vivian, you are such a help and encouragement with your regular advice and help. It does make such a difference.
I immediately put this into practice, building up to the next stage. Many thanks – please keep up the good work.
Allan
October 24, 2009
Hi Vivian,
I’m having trouble getting the video to work. I would love to try to the workout as long as it is not too vigourous. I was nixed from my fitness center because I recently had surgery and the stitches are still in. I just want to see how much work is involved first.
I mentioned your name to my gastrointestinal doctor and he has heard of you. He was just as impressed with you as I am. He was concerned about my reflux and asked if I was still taking Fosamax. When I said no, he was very glad. He said those bone medicines can reverse the effects of his treatment for my GERD and other stomach issues. I won’t go on those meds ever again. I thank you for pushing me to nix that from my life. Now to get the video to work.
Best regards.
Janice
October 24, 2009
I really appreciate how devoted you are to good bone health for yourself and for us. I look forward to your articles, musings, and now videos.
Thank you!
October 23, 2009
the video was very instructive. I have done the heel lift for years. The jump is a good idea I never thought of. I wonder if the posting I do on my horse is the same thing. With each step my horse makes I rise, then sit, My toes hit first then I lower my heels. My horse and I rise again with the next step to repeat the process. I feel a good work out in my calves. I think my spine gets a good work out as well. I have been told I have osteopenia of the spine, but I just refuse to stop riding.
Thank you for all the information and your book. I follow your advise daily.
October 26, 2009
Hi Ronny, I thought my former husband’s experiences in this matter might help you. He was diagnosed with Pagets disease in his hip years ago. It is deteriorating disease and the doctor wanted to fuse his hip to help slow it. he refused and shortly after that he began riding horses. The doctor thought he was insane. 15 years later, his hip was much stronger and he started to play tennis. He is now 82 years old and still playing tennis. Happily, since advances in bone therapy, he was able to have a hip replacement a couple of years ago – which had been impossible almost 50 years ago when he was first diagnosed, and he is better than ever.
So do what your intuition tells you! Good luck, Peggy
October 23, 2009
Great video! I can do the “beginner” heel lift you showed but I don’t feel I can do the other further advanced because I have 2 knee replacements (3 years ago) and my right hip replacement….the hip replacement was due to a fall (I tripped in an airport).
I love getting your info often and am working hard on your program, hoping and praying it will pay off next year when I have another bone density test.
Terry
October 23, 2009
I am wondering if there are benefits to doing level one only?? Having fractured my heel a few years ago and also having had back surgery once, I need to avoid jumping and impact.
October 29, 2009
Renee,
There are benefits in doing level one only, so go ahead and try it.
October 23, 2009
Thank you for showing me the excersize.I recenly found out I have ostporiS(I can’t spell it).I need to find more exercizes for this.
Thanks again.
Diane
October 23, 2009
Great video and thank you so much, Vivian! Shall certainly try all three exercises. You’re a doll!
October 23, 2009
Dear Vivian,
Thank you for the information about the exercise. I will use it! the video was very difficult to watch because of the interruption every 2 seconds. Also, your pant legs covered your heals so it was difficult to understand just how to use my feet during the exercise.
All information you share is so much appreciated.
Alice Richards
October 23, 2009
It looks simple enough. I plan on adding this exercise to my program. I have a fractured back and am limited, but this should work.
October 23, 2009
Hi Vivian, Thanks for the tip to help strengthing my bones. I will certainly try the exercise.Always glad to hear from you. B.Denton
October 23, 2009
Excellent!! Thanks so much for demonstrating the three levels. During this last year, I’ve improved in bone density everywhere except the hips, so this video is exactly what I need. Thanks again.
October 23, 2009
I have broken both femurs in the past two years
and can not jump without pain. I was on Fosamax for 9 years. I appreciate the exercise
information. I had a recent bone density and
am not close to osteoporis. I was advised to
take bone medication after a fall 9 1/2 years
which resulted in a boken ankle. Go Figure!
October 23, 2009
I thoroughly enjoyed the video, I will certainly incorporate this exercise in my workout starting tomorrow, as I am all about saving my bones so that I do not end up in a wheelchair.
October 23, 2009
Looks like some good exercises. Thank you for your hard work.
October 23, 2009
Thanks Vivian. I’ll certainly give step 1 a try.
October 23, 2009
Well I tried the exercises along with you and they seem easy but I can see where they can really work…….. not so easy when I started doing more than 10.. I like them because they are easy and can really be done anywhere. Thanks again.
October 23, 2009
Is it ok to do the exercises with athletic shoes on? I was diagnosed with plantar fascitis and a heel spur a few years ago. Both are under control, but pounding my feet and heels without support may cause the condition to act up. I go to the gym 3-5 times a week where I do Total Body Training with weights, Body Pump ( weigts On a bar), walking and running on a treadmill and step aeobics. I am 56 and was diagnosed with osteopenia over 2 years ago. I tried Actenol twice for short periods and ended up with a stomach ulcer both times. I got your original book in April before you did the big promotional special and have been trying to keep to a diet that is high in alkaline and low in acidity since then. At this point, I don’t know how much more I can do to improve my bone density or keep it from getting worse. I feel the medicine is poison and I will never take it again.
Thanks,
Susan
October 23, 2009
Hi Vivien,
Many thanks for the exercises, I’m sure they’ll be of great help. I’ll certainly practice them.
Mary
October 23, 2009
Hi Vivien,
Many thanks for the exercises, I’m sure they’ll be of great help. I’ll certainly practise them.
Mary
October 23, 2009
I could not see the video as it is not advancing & the speech was not clear. I could see only your picture & audio.
Suseela
October 23, 2009
Thanks Vivian for the information on bone density building exercises. I’m an active person anyways…I will add to my exercise routine. Rhonda
October 23, 2009
I can only do the beginner exercize because of having no cartledge in my knee – will this help at all? Also, I would like to know some exercises for the back – I do tai chi – do you think that is helpful?
Thxs,
Sandy
October 23, 2009
It looks so simple, I did it as you did it.
I have just made a decision of stopping Fosamax (after approx. 2 months of doing it) and more exercise, and now the news of Vitamin K-2 for bones.
Thank you.
October 23, 2009
Perfect exercise that can be done anywhere including on vacation etc. Thanks so much