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Osteoporosis Exercise: The Heel Lift And Jump

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Video Overview

In this video I show you a little-known osteoporosis exercise for the hip that I unearthed during my research and that I do often to keep my bones strong. The “Heel Lift and Jump”, as I call it, has been studied by Dr. Bassey and published in the Journal of Bone and Mineral Research to increase bone density of the hipbone and has great overall bone building benefits.

I break the exercise down for you into three levels: the beginner Heel Lift, the intermediate One Step Jump, and the advanced Two Step Jump. Also be sure to check out the Densercise System for more exercise like this.

And if you haven’t yet, give the Densercise eBook a try.

I created the Densercise eBook System to help you:

  • Get on the road to reversing osteoporosis and osteopenia
  • Regain youthful vigor
  • Avoid prescription drugs and their side effects
  • Improve flexibility and increase strength
  • Tone your muscles to achieve a youthful look
  • Build and maintain “Super Youthful” Strong Bones

What makes the Densercise eBook System special is that it only takes 15 minutes a day three times a week to get the results you’ve been looking for.

Try my simple, yet incredibly effective Densercise eBook System risk free. If you’re not completely satisfied with it, simply contact Save Our Bones within 60 days of purchase for a 100% refund, no questions asked.

Click here to learn more →

Stay strong and healthy!

NOTICE: Please check with your doctor before beginning this or any exercise program.

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1006 comments. Leave Yours Now →

  1. Vivian Gilsoul February 15, 2013, 12:36 am

    Hi, Vivian I had a bone scan of -2.5 and my doctor ordered Boniva!
    I have been researching every day. Especially since I bought your book.
    I found an article about a new research going on in animals indirests
    about an experimental drug that would block Seratonin from being synthesized in the gut. (their word and actually
    reverse bone loss. It was in WEB dOCTOR I think.

    My appointe isfor Feb 28th and I am very worried about refusing to take Boniva

  2. Christine Meikle February 9, 2013, 2:11 am

    This exercise looks good but I have arthritis in the knees and think this jumping will harm my knees more. Is there and alternative to jumping?

  3. Barbara Elliott January 22, 2013, 7:05 pm

    I have osteoporosis of the hips and have had a fracture. This video information makes a lot of sense to me. I have sciatic pain. Do you know if this is safe to do for this condition. Yes, I suppose I should speak to my doctor except I usually get more help on line.
    Thanks anyway. I really want to try this.

  4. Lorette Wilensky December 22, 2012, 4:36 pm

    Thank you for the demonstration exercises. I plan to do them regularly.
    At the present time, I really cannot do anything more physical than the first two you demonstrated.

  5. Helen Robinson December 20, 2012, 12:14 am

    Many thanks Vivian for the best exercises I have encountered yet for
    we who have osteoporosis…I love the exercise and your Video is outstanding. Your Video has encouraged me to start from the beginning and work my way up to the third level of exercise. I am eager to start and will keep you informed.
    Thank you again and very best wishes to you.
    Helen Robinson

  6. Nancy Kratohvil December 18, 2012, 3:57 pm

    Excellent video about the step-jump exercise! Thank you. I wonder whether my little trampoline jumping has the same effect, or whether it needs to be on a hard floor to jar the bones more.

  7. Jocelyne December 7, 2012, 9:01 am

    Thank you for the added details about this exercise, how and why it works well for.

  8. Shahnaz November 4, 2012, 10:32 pm

    I wish I can do something about osteopenia in my lower back. I also have a baker’s cyst in my right knee and torn cartilage in left knee, plus also have a planter fasciitis in my right foot for the past about 3wks. All these conditions limit my exercise options.
    Wondering if there is any exercise that I can safely do?

  9. Maduridevi October 27, 2012, 11:25 am

    Cant wait to try this.

  10. cfa level 2 practice exam October 26, 2012, 1:13 am

    I wish to express some thanks to you for bailing me out of such a dilemma. Because of looking throughout the world wide web and coming across views which were not pleasant, I thought my entire life was gone. Living minus the strategies to the problems you’ve resolved as a result of your main blog post is a crucial case, as well as those which could have negatively affected my entire career if I had not encountered your web page. Your good know-how and kindness in playing with almost everything was vital. I’m not sure what I would’ve done if I hadn’t encountered such a step like this. I’m able to at this moment relish my future. Thanks for your time so much for your professional and amazing guide. I will not be reluctant to endorse your site to any person who should have counselling about this problem.

    • Vivian Goldschmidt, MA January 10, 2013, 5:26 pm

      Thank you so very much for your kind words. I am so pleased to know that this site has been such a tremendous help to you! I am truly pleased that you are part of the Save Our Bones community.

  11. Star October 24, 2012, 5:26 pm

    Please respond back to by me by this e-mail address. What I would like is a DVD of all your exercises so I can do them by watching the T.V. screen. I won’t read them & I can’t watch it on my computer. Do you have one?
    Thanks

  12. Vera Calderon October 24, 2012, 1:02 pm

    I have osteoporosis in my hips, the right one is bad,my doctor does not want me to jump, do you have other exercises that I can do without jumping? I will have the injection of ” Prolia soon. Will I be able to jump when bones are restored from Prolia?
    Please advise,
    Thanks,
    Vera calderon

    • Vivian Goldschmidt, MA January 10, 2013, 5:24 pm

      Hi Vera,
      You might have noticed that the first exercise does not involve any actual jumping – it’s just a heel lift. :) And if you haven’t already, please read my blog post on Prolia:

      http://saveourbones.com/prolia-denosumab-review/

      And please check with your doctor before beginning this or any other exercise program!

  13. Phil October 14, 2012, 1:32 am

    Exercises seem very good. All do not get enough.
    Of particular interest since I just broke my femur a few inches below the hip joint.

  14. E Scott Peterson October 2, 2012, 5:28 pm

    Thank you for this information this is something that I can do, and I will not need a gym, thanks again.

  15. A.,Panama City, FL September 30, 2012, 5:18 pm

    Thank you for this video. I intend to try these exercises and will share them with my mother. I have osteopenia in my left hip only…I wonder if it is because I carry a cell phone in my left pocket, or maybe because I always carry a big heavy purse on my right shoulder, strengthening my right hip. Could you please comment?

  16. remedial massage September 29, 2012, 9:04 am

    Normally I do not learn article on blogs, but I wish to say that this write-up very compelled me to take a look at and do so! Your writing taste has been amazed me. Thank you, quite nice post.

  17. Deborah Carr September 6, 2012, 10:56 am

    Thank you for the exercise. I noticed you did it in bear feet. Is that more beneficial or are sneakers just as good?
    Deborah

    • Sylvia September 8, 2012, 6:42 pm

      IT sound and look simple. I’ll try to make it before doing everything.

  18. Gillian September 4, 2012, 11:01 am

    Thanks Vivian for the Video on Osteoporosis Exercises.
    Simple and effective.

  19. DJ Spyrou September 3, 2012, 2:26 pm

    Your hip exercise looks right on. Because Ive had to replace my knees it might be a bit too much for me, but I was thinking “How much would the benefit be reduced if I were doing it in my exercise pool (depth of 1.20M, or up to my arm pit) so I dont have the full weight of my body?”

  20. Herminia August 29, 2012, 10:21 am

    Dear Vivian, Thanks so much for all great information. I loved, it is easy.
    God bless you.Herminia

  21. mary August 16, 2012, 3:47 am

    What if you can’t jump due to ankle problems. Is there another excercise that can help?

  22. Glenn August 15, 2012, 12:31 am

    Yes I have the same question as another person.
    Is your exercise programme available on DVD?
    I don’t have Internet on at home and to use an iPhone
    To do the exercises is too small.
    It would be ideal on the tv screen
    Thanks Vivienne
    I look forward to hearing.

    • Gail TORTORA October 24, 2012, 5:57 pm

      I’m 77, I have had a total shoulder replacement, ribs T3, T6 and T11 have been fractured, right knee and left hip painful. Sneezed a few days ago and as I recognise the pain I know I have fractured another rib. My son lives in Ft Lauderdale and bought me your book “Save Our Bones”. I follow whatever I can of your advice. I live in Australia so doubt I could view your exercise program. Can I download it to my computer. Feet are very painful so I don’t know if I should try the exercises. Doctor prescribed Actonel which I will not take after reading your book. Any advice would be appreciated.

  23. carmel August 13, 2012, 7:21 am

    I’m searching for an organic calcium supplement . can any one help?

    • Lynne Moore December 26, 2012, 8:46 pm

      Algae Cal makes a great organic calcium supplement from organic algae! It’s the best one that I have found!!
      Algaecal.com.
      Hope that helps,
      Lynne

  24. Ellen f Watson August 12, 2012, 9:56 am

    I ordered your Densercise program and love it. I have a few questions. One…is what I am doing in place of using free weights or weight machines? Two…do you know if this program can be downloaded on an iPad? My computer and iPad are supposedly in sync and I don’t see it on my iPad. Three…is there a hard copy book that comes with the online version? I am going away and would like to continue this.
    Thanks, Ellen

  25. Elaine August 10, 2012, 5:44 am

    Very many thanks for this video I will certain be doing these from now on!

  26. Pam August 9, 2012, 6:49 pm

    Hello Vivian,
    The tip is a very easy way to incorporate extra exercise in to ones day.
    Although I do have a exercise program, I have enjoyed having this tip and
    will certainly be using it. Thanks for the expert information you have provided through your program.

  27. Bob August 9, 2012, 10:04 am

    You said these are good exercises for women. Well I,m a man 77year old. My hips hurt after a small walk How about exercises for men

  28. David Griffin August 8, 2012, 8:51 am

    Great exercise Vivian, not to nhard to do, the straight up on your toes I do alot when standing and I find it is great for leg muscles, the full three step exercise is worthwhile doing. Your background scenery is very nice.

    Enjoy your day

    David

  29. Brenda August 5, 2012, 3:35 pm

    Oh I forgot to be specific, that is 35% bmd in lower spine

  30. Brenda August 5, 2012, 3:34 pm

    Vivian, is this exercise safe for one with 35% bmd like myself?

  31. carmel July 26, 2012, 6:16 pm

    I’ve been diagnosed with oesteoporsis and I;m only 37. was delighted to see this information and have just finished reading your book. I’ve binned my medication and have started the exercises and Im changing my diet. i’m really counting on this to work. I’ve got 2 young kids to mind. i don’t want them to have to mind me

    • carmel July 28, 2012, 10:32 am

      i’ve been doing some of vivian’s exercises over the last year and my bone density has improved

      • Barbara Elliott January 22, 2013, 7:12 pm

        This is very encouraging. Did you do a lot of this exercise?

  32. Instant Abs July 24, 2012, 1:17 am

    I am now not certain the place you are getting your info, but great topic. I needs to spend a while finding out much more or working out more. Thanks for great info I used to be looking for this information for my mission.

  33. TERESA QUADROSt July 14, 2012, 3:23 am

    Dear Vivian,

    Please let me know if I can go ahead of the exercises as I have osteo arthrities, I am 63 yrs old n I have recently done CT scan for kidneys n on the that also shown Multiple discs with disc space reduction and vacuum phenomenon. Also shown marginal anterior and posterioe osteophytes seen in dorsolumbar vertebrae.

    When I sit, I cant stand very easily but have lots of pain in my tighs due to arthrities. Can u please tell me whether I will be able to do these exercises. Please reply

  34. FRAN July 10, 2012, 1:19 pm

    I loved the way this was presented.
    It is easy and very thorough, Thanks so very much for posting this.
    We all Thank you.
    God Bless you, always,
    Fran

  35. Judy July 8, 2012, 9:07 pm

    Can you wear walking or jogging shoes while doing these exercises? My floors are very hard and jumping barefooted would make my feet hurt. I have to wear braces in my shoes because of foot problems on hard surfaces.

    • Laura October 4, 2012, 9:14 pm

      I don’t quite know what to make of it yet. @Biz added an addendum to it saynig more changes are coming that will make things better, maybe this is just the first of it. Maybe they’re adding threaded @replies or something. I don’t know. I can’t quite get my head around what the fuss is yet but I’m sure the fuss is justified I’m just not quite understanding how I’m affected yet.

  36. donna June 25, 2012, 4:07 am

    I watched your video which was very interesting, but the following question which came to mind is that I am a 74 year old woman and have recently been diagnosed with osteo arthritis in my right hip. As I am in a lot of pain there, I doubt if your exercise is good for me. What do you think?

  37. Marilyn June 20, 2012, 8:42 pm

    I am a newby to saveourbones and really enjoy everything! Can I jump rope and get the same results? It’s a lot more fun!

  38. Evelyn Waugh June 20, 2012, 12:16 am

    This is great, I’ve been doing some of the same moves, but in the pool,
    hanging onto the side of the deck. Now I’ll be doing these as shown in the
    video, while in the kitchen, bedroom, etc. Good show!

  39. Mina Padamsey June 14, 2012, 4:48 pm

    Hi Vivian

    It was interesting to watch the video of the exercise for improving bone density of the hips.

    However, I have a question.

    I was diagnosed with Stage 4 breast cancer last March and then after the surgery, I lost my mobility and then these Drs tell me that I have bone metastes, etc, bearing in mind that they have todate not any tests on my bone marrow. So I ended up having 5 radiation treatments on my backas they said it had effected my T12, T11 and L1 an L2 on my spine, they reckon that the T12 had a hole there where the cancer had eaten away, which I find had to believe.

    I have gotten better and improved a lot since then, simply because of my positive attitude, I meditate a lot and being extra careful with my diet, not that I wasn’t previously. I have been having accu pressure once a week since last August, once a week and I am sure I can also put down the improvement because of the therapy.

    I would love to do that exercise, but I feel, just the first step of it, the heel one.

    I would appeciate a feedback from you.

    Thanks

    Mina

    • Jose L Suescun December 3, 2012, 4:02 am

      Mina: If you are still alive, I advise you to take Protocel immediately. No conventional treatment will help you at this stage of the game. Protocel cures 80% of the cancer cases. I do not know, if you will read this comment, but ,if you do and want more help, be free to contact me at fibrocan@hotmail.com

  40. Petros June 13, 2012, 3:14 pm

    In Cyprus today is a sunny day , too . The video was really very interesting . Thank you for messages you have sent me ! I’m interested in osteoporosis , my mum takes boviva and I try to persuade her to stop it becouse it’s poison for her . She is always complaining about muscles pain , weakness and pain at her upper and down jaw . Send any telephone i can communicate with you . I am not experienced of pc , just i have to thank my daughter who help me .My english is not my mother tongue.
    Thank you!

  41. Glenn June 11, 2012, 5:53 am

    Thank you.
    I will start on these exercises straight away
    While waiting for my books to arrive by mail to
    Australia.
    I was diagnosed with osteoporosis in the hip area
    6 months ago after a bone density scan and put on
    Fosamax.
    After a thorough study this week-end, I threw my tablets in
    the bin and decided to find a natural alternative.
    A google search brought me here and I’m so encouraged
    by what I read . I’m male and just turned 71.
    I take no medications, only vitamin supplements,
    and look forward to learning more exercises to
    strengthen the none density in my hip.
    This is a good start . Again,thank you .

  42. Rina Malerman June 9, 2012, 1:10 pm

    I can do the heel lift with no problem but I find jumping very hard on my knees no matter what position I hold them in upon landing. Any suggestions?

  43. star May 24, 2012, 1:38 pm

    Do you sell a DVD on your exercises? I have to see and hear them on how to do the exercises I can’t read them. I have osteoporosis. Please e-mail me back to my e-mail address. I might not see the answer.
    Thanks

  44. Star May 24, 2012, 1:24 pm

    Do you sell a DVD on your exercises. I have to see and hear how to do the exercises I can’t read them. I have osteoporosis.
    Thanks

  45. Dottie May 19, 2012, 7:03 pm

    Thank you for the exercises. I was able to do the leg warmups and the beginning exercise up to 20 the first time. I will attempt more each time as you suggest. However, when I tried to do the next level, my knees were VERY uncomfortable and I could not do it. I imagine I will just have to stick with level one and hope that it will be beneficial.

  46. Nancy May 16, 2012, 7:59 pm

    I really appreciate the suggested exercises. I can’t do jumping though and am restricted somewhat.
    Any other suggestions?

  47. Nancy Ferguson May 16, 2012, 7:55 pm

    Please make the Densercise program on DVD’s and a manual we can order rather than just online videos and downloads to print off our computers. I would so appreciate the option.

  48. Sylvia B May 6, 2012, 6:02 am

    I would like to start your program because I believe in natural remedies and timing of foods. However I’m afraid that you might mention items that we don’t generally find in Malta such as arugula. Can you kindly reply personally instead of on the site please? Thanks sylvia

  49. Marc May 5, 2012, 4:32 am

    Hello Vivian, I do yoga and have found doing the chair pose and the powerful pose very good for strengthening the hips, thighs and back.

  50. Benoit May 4, 2012, 10:11 am

    Vivian, your osteoporosis treatment, can it reverse alreaday advanced osteoporosis? Thanks Docben

    • janessharrell July 11, 2012, 6:53 pm

      I need all the help I can get with bone loss.

  51. Linda Fox (UK) May 3, 2012, 5:42 am

    Great exercises Vivien! I will include these in my routines now. I also practice Iyengar Yoga once a week, which is fantastic for keeping all your muscles toned. Hope the sun keeps shining for you, so you can collect that wonderful vitamin D.

  52. carol lawson May 2, 2012, 9:24 am

    Thanks for the hip bone exercise Vivian. I began yesterday and want to do this each day…so doable!
    I too am in FL. Fort Myers and want to know is better to do these on a soft surface or is the tile floor OK?
    Carol

  53. Jo Armga April 30, 2012, 2:50 am

    Fun exercises! Reminds me of the years I spent taking ballet. These exercises really are similar and I will enjoy doing them! I love all of your follow-up Vivian…and the Save Our Bones book is amazing!

  54. Rosalind Lee April 29, 2012, 2:51 pm

    The stage 2 and 3 of this advance exercise can be a bit “confusing” as they are rather similar….so it would be good to know a bit more about what is the difference between these 2 different exericses?…as they look and feel nearly the same

    thank you

    Rosalind Lee

  55. maey ramsey April 20, 2012, 10:07 am

    I have ms is there some movement that can be done while sat down

  56. Soofia Abbas April 20, 2012, 8:16 am

    Thanks Vivian for this video much appreciated.

  57. Michelle Senczuk April 17, 2012, 12:41 pm

    Thank you for Saveourbook progeam book,sharing your health secrets information and for a great exercise.Thank you so much.

    • Pamela Clark April 27, 2012, 2:33 pm

      Vivian

      I do not know how else to reach you. I recently ordered the Save Our Bones Program and there was a mistake in my order. I did not get the bonus books. Could you please E-mail me back with instructions on what to do.

  58. Sofiya Dubovaya April 2, 2012, 7:05 pm

    I liked the presentation and thank you very much.

  59. Marcy April 1, 2012, 5:21 pm

    Thanks for the video.But I have back problems with ostearthritis Can I do this without hurting myself?
    Marcy,

  60. Rosalind Lee March 31, 2012, 12:58 pm

    How is it that the goverment in all the countries don’t realise/don’t seem to understand that getting this kind of information through to the masses is important, as prevention is better than “cure”.

    and “what cure”, the so call “cures” that is available? the people in the health care system don’t seem to have a clue about their side effects/long term negative devastating effects.

    It is also very important that the names of these drugs/medication and their side effects and negative effects be made known to the public to raise awareness so that people start to use the internet to do their own research…what an eye opener!!! where the pharmaseutical companies are concern…it is not about finding cures and saving lives, it is about MONEY, MONEY, MONEY!!! regardless of the devastations caused, many of which is irreversible!!!

    No, we can no longer trust and rely on them….

    Rosalind Lee England

  61. Anna Strauss March 30, 2012, 5:49 pm

    Terrible streaming…was unable to get through without reloading every couple of seconds.

  62. Connie Palacios March 30, 2012, 10:27 am

    Dear Vivian,
    Thanks for all this important information you have been sharing with us. I’ve been diagnosticated osteopenia, I’m 48, and so I will dedicate myself to good habits and doing all the right things for my bones.

    I watched the video and I will have to keep to the beginner’s level, maybe increasing to 100 repetitions, since I have knee problems (one knee operated the other one in bad shape) and I was forbidden since my surgery to do any kind of impact exercise different than walking (no aerobics, no jogging, avoid stairs, no step) and no knee bending exercises.

    I think women with knee problems definitely have to check with their doctors before doing levels 2 or 3.

    THANKS AND TAKE CARE!!!!

  63. Karen March 29, 2012, 10:43 am

    Hi Vivian
    The excercise looks very easy to do, so no reason not to. I have been off Fosamax for 2 months now (since I bought your book) and am not nearly as achy as I was when I was on it. Also, by doing nothing more then trying to stick to the alkaline foods, I have lost 5 pounds. Thank you for sharing your wealth of information with us.

  64. Abigail March 26, 2012, 10:09 pm

    Hi V, I love your video, especially seeing you. The exercise is simple and great. Thank you very much for being a great person that you are, and for the help you are giving us with these exercises. God bless.

  65. Leonard Green March 26, 2012, 9:47 pm

    Hi Vivian,
    I am 75, fit, osteopenia. If I ask any doctor of that exercise, one would definetely say that jumping involve too much impacts on the joints.
    (20 years ago I had spine disk surgery.Also I have some problems with knee after maraphon running) If I would not have the old injuries, doctors anyway would warn me of possible danger of that exercise. I do not want to ask my chiropracter – it would be even worse response. Only think to talk to them is to say: I will jump on the soft surface. But in this case the exercise probably does not make any sense. What do you think? Please do not reference to doctors. I am a former athlet and I have experience myself.
    Now I do power walking, dancing with some heel lifting and minor jumping on the ground, wearing heavy wellness belt, squats with weight, some other..
    Appreciate your advice
    Leonard

    • Isabella March 29, 2012, 1:09 am

      Yes all these exercises are very healthy jumping walking etc etc but for stronger bone you need to do weight bearing exercise.
      My MD recommended I use a weight vest so I looked around and somebody mentioned one on this site called nyknyc vest , got it and do my power walking each day.
      I do admit I feel stronger after wearing it for a few weeks and when I take it off , doing a simple task like opening up a heavy door that I , in the past , would struggle to open … after my power walking in my vest I grab that door and it flies open with ease – It really surprised ME to see how strong I had gotten!

  66. peggy stotz March 20, 2012, 3:43 pm

    thanks for the heel-drop exercise–its fun and easy.

  67. pat pittman March 16, 2012, 6:08 pm

    Where is the best place to order vitianms on the internet

  68. Joyce Lenardson March 15, 2012, 4:29 pm

    Thank You for sharing these exercises at no cost for us. I had a hip replacement caused from an injury but i don’t believe this would be anything but helpful. I am 70 and get around very well.This is very kind of you. Thank You Vivian, Joyce

  69. Gladys March 4, 2012, 11:30 pm

    Hi Vivian, Thank you for the great exercises to strengthen the hip muscles. I will certainly do them. I appreciate your thoughtfulness. Gladys

  70. Yaelah March 3, 2012, 2:20 pm

    thank u very much. For those who purchased the exercise program – would it be possible to be given a link to download this and add it to the other downlaods? Thank you again and all the success.

  71. ann March 1, 2012, 10:41 am

    Would love to have a DVD of all your exercises, as there is not
    ample room where our computer is – very small space.

    Also – your new book with short exercises – I really need
    a DVD – going back and forth from book to doing the actual
    exercise is not the easiest way to exercise. Might I suggest
    that you and in-home walker queen – Leslie Sansone – get together
    and do a DVD!!!! That would be awesome!!!

    A question for you – is there someway that I can just purchase
    the food listings – Have mine on our refrig using a magnet.
    However, while dogsitting for family in our home, the dog did
    “eat” your listing and could use another (just the listing of
    foods!). Thank you.

    Ann Marie Johnston :)

  72. Janie February 24, 2012, 10:54 pm

    Have heard from Health people as well as my Doctor that taking Calcium is a big No No.

  73. Janie February 24, 2012, 10:44 pm

    That was great but have you any ideas for me? I am in a wheelchair with MS. Love Janie.

  74. Dee February 24, 2012, 3:24 pm

    Hi Vivian, Thanks for latest video. I always enjoy reader’s comments. In another one of your posts I read abouy using a rebounder [ mini tramopoline ] to increase bone density. I would be interested in readers comments about this. Looking forward to all your messages. Dee

  75. Melissa February 24, 2012, 1:01 pm

    Hi Vivian, Thank you for demonstrating this exercise that really is easy. Tomorrow I will be 51 years old! I already have osteopenia. I like doing an exercise that not only will help keep me in shape by burning calories BUT actually helps my bones. Knowing that alone will make these a joy to do! I bike on a regular basis, so I am happy to add jumping to my routine!!!

  76. Margaret February 22, 2012, 8:45 pm

    THanks Vivian! It looks simple enough. I’ve been diagnosed as having osteopenia. I will definately form the habit of doing this exercise six times a week.

  77. Corynne Watson February 20, 2012, 2:46 am

    If, when drinking milk, calcium is taken out of he bones to neutralise the acidity what happens to the calcium in the milk ?

  78. ann Whiting February 16, 2012, 12:56 pm

    i have had both hips replaced,is it okay for me to do the the heel jump exercise?
    i am 77 do regular exercise [walking,deep pool aerobics] and do have osteopenia.

    thank you.

    • Vivian Goldschmidt, MA February 16, 2012, 9:26 pm

      Hi Ann – Please check with your doctor to make sure this exercise is safe for you.

  79. Barb February 7, 2012, 7:04 pm

    I recently got my first bones density scan (age 65) and found that my spine is way above average but hips are not. I’m adding these exercises to my exercise routine. Thanks.

  80. Kay February 6, 2012, 1:56 pm

    Dear Vivian: Thanks forthe demo, and how easy it is and no $$.
    Now I have a question: There are Vibration Machines on the Market, some less some more $$. Would they have a place for bone health?
    Thanks. Kay

    • Vivian Goldschmidt, MA February 6, 2012, 9:38 pm

      Hi Kay – The vibrating plates are still shrouded with controversy. For example, people with spinal injuries, such as slipped discs or pinched nerves, may increase damage by using the machine. I have not researched it in great detail because there are so many other ways to increase density without the added expense of this equipment.

  81. Wendy February 5, 2012, 7:03 am

    Thank you so much for the exercises and you web site! It is so informative. I like the preventative approach!

  82. Lisa January 29, 2012, 9:14 pm

    Hi I take Biosil and heard that it helps build bone.

  83. j carter January 18, 2012, 6:20 pm

    Does the leg jump exercise also work for someone who has had a hip replacement?

  84. elisabeth weber January 17, 2012, 1:08 am

    Dear Vivian,

    my doctor told me to take calcium before bedtime would you recommend that too?

    Thank you for your advice
    Elisabeth

    • Vivian Goldschmidt, MA January 17, 2012, 1:45 pm

      Hi Elisabeth – Without knowing why your doctor told you to take calcium specifically at bedtime, it’s hard to say. For more info about calcium and how it fits into your bone health regimen, please read my free Ultimate Calcium Guide (if you haven’t already).

  85. Caroline Small January 11, 2012, 11:23 am

    Hi

    Just watched the video of the exercise for improving bone density of the hips. Very simple and yet I can see how it would have impact on the bones. So thanks very much and I will certainly be doing this exercise.

    Carole

  86. June Russell January 7, 2012, 4:33 pm

    ALCOHOL/WINE/BEER” HEALTHY? (Check: “Alcohol & Osteo” on this website.

    Media health reports are often deceptive, inaccurate or biased, and individuals cannot make responsible choices about their health –or advising others – if not given the facts. Politics, monetary gain, and the need for sensationalism often influence what is reported. There are times when the announced outcome of a particular study is not even the same conclusion as the researcher/s. Omitting the dangers can make a study appear to be a positive one, and a single study is often presented as an absolute, with no mention of the other available studies showing different outcomes. Drug companies are required to submit only 2 positive drug studies for the FDA to consider acceptance, with no mention to the public about any other studies that may have shown risks. Do your own research, educate yourself so you can make healthier choices.
    Alcoholic beverages are now classified by our government as a class “A” human carcinogen, along with arsenic, asbestos, tobacco, etc., and the presence of alcohol hastens the breakdown of antioxidants in the blood, speeding their elimination from the body. Antioxidants, such as resveratrol, possibly have benefits, but that does not translate into wine being healthy. The “American Institute for Cancer Research” tells us that alcohol is a tumor-promoter and that cancer risk may be increased by drinking ‘any’ amount of alcohol. There have been no clinical trials to prove that alcohol can be healthy, only by association/observation, which is how HRT (Hormone Replacement Therapy) was erroneously shown to be healthy for women.
    The ‘French Paradox’ was disproved many years ago by the World Health Organization (WHO), and other health organizations, because of faulty data. It should cause public concern that the true facts have not been reported in order to balance the “Wine Good for You” vs. “Wine Bad for You.” Health studies are often skewed, as in the studies about wine. Wine drinkers, as a group, have a healthier life style in general (not inclusive of the wine) and the ‘sick quitters’ are often counted in the non-drinkers. These many facts should cause the public to question any possible positive effect of alcohol. Evidence shows that alcohol use is dose related, smaller amounts do less damage but there is still harm from even smaller amounts. Studies suggest that smaller amounts of alcohol/wine may lessen the incidences of the ischemic stroke (the stroke that is most prevalent), but it increases the risk of having a hemorrhagic stroke, which does more damage. Using alcohol to relax? This is not true relaxation, it anesthetizes or drugs the drinker and inhibits his/her cognitive ability. It may seem to help with sleep but actually interferes with sleep. Alcohol also destroys an enzyme that is needed for contraction of the heart.
    Your health is your most prized possession, ask anyone who doesn’t have it. As the Pharmaceutical Companies are increasing their power and control, there will be more deceptions. They encourage the use of harmful drugs, while discouraging natural therapies, cures and prevention. We are told by the government that over half of the conventional drugs & therapies that are now used have not been sufficiently studied, resulting in hundreds of thousands of deaths and side effects.
    I am a retired health educator, journalist, writing for newspapers, and disseminating information to organizations/groups/individuals and other health websites, as well as periodically adding more to mine (www.jrussellshealth.org – for more health topics and more on alcohol. russells@warmhearthva.org).
    ________________________________________________________________

    *Immunization Warning: Do you realize that before the age of 6, our children get 49 doses of 14 vaccines before the age of 6 (National Vaccine Information Center). Many of these vaccines have traces or larger amounts of the following, depending on the specific vaccine (this is only a partial list): lab altered viruses and bacteria, aluminum, mercury, formaldehyde, phenoxyethanol, gluteraldehyde, sodium borate, sodium chloride, sodium acetate, monosodium glutamate (MSG), hydrchloric acid, hydrogen peroxide, lactose, gelatin, yeast protein, egg albumin, bovine and human serum albumin. Before you take the risk, find out what is in the vaccine.

  87. Karla December 29, 2011, 7:45 pm

    My sister’s doctor told her that dropping on the heels – like in your exercise – is to be avoided by people who have any degree of decline in their spinal bones… osteopenia or osteoporosis.

    Has current research shown this to be true? or not true?

    Thanks for your site.

    Karla

    • Diane Martinson June 18, 2012, 11:09 am

      That’s my question too, I was alternating walking and jogging on the treadmill but quit the jogging because I read not to do anything that jogs the spine, including this type of exercise. I even asked a couple doctors but neither could tell me if these exercises were ok to do with my osteporosis.

      Diane

  88. Ingrid December 19, 2011, 12:28 am

    I watched the video and plan on trying the exercises. As I progress with them I will comment back to you with my feedback. Thank you for providing this exercise instruction.

  89. Marnie December 18, 2011, 10:28 pm

    I am totally enjoying the Save Our Bones Program. The heel lift jump video will be another exercise I can now add to the ones I am currently doing. Thanks. I noticed that the exercise was done without shoes for support. I am concerned that the stress of the jump could do harm to my joints. Is that a misconception?

    • Vivian Goldschmidt, MA December 19, 2011, 11:42 pm

      A couple of things on this, Marion. First, it’s perfectly okay to wear shoes (and definitely recommended if you have any foot, knee or joint issues). And as far as whether the jumping would be safe for you, please check with your doctor before beginning this or any exercise program.

  90. Carol December 17, 2011, 6:32 pm

    Thank you! I’m going to try it. I’ve been hoping to find exercises like this that I can easily do at home…no cost, and at any time.

  91. irene December 12, 2011, 10:23 pm

    Hi vivian,I hope you got my last email on PTH. Mine is elevated -100. My calcium and vitamin D is in the normal range but low normal. My endocronologist told me we have to establish a history. One elevated score
    does not mean you have hyperparathyroidism. Agreed. Unfortunately, she wanted me to start Forteo. I said, my DEXA scan classifies me as severe
    osteopena.I was not happy with her but I did say, I am not sure that I can live with that medication. I came to find out about my elevated PTH.First things first. She backed down but continued her soft-hard sell. I have gone to parathroid. com and read. I just want to see if this PTH stays elevated and if it does what can be done about it.I may not have true hyperparathroidism.

  92. Norma December 6, 2011, 3:21 am

    Thank you for a great exercise.

  93. marion December 5, 2011, 11:32 pm

    are there bone building exercises that do not stress bad knees? i cannot jump!

    • Marnie December 18, 2011, 10:32 pm

      Impact on joints is one of my concerns too. I noticed that Vivian was not wearing supportive shoes.

  94. kathleen mccann December 3, 2011, 3:18 am

    i am 65 with osteoporosis it’s wonderful to find your site i have needed some help in this area. i have exercised all my life until 15 years ago, i believe this can work,i am going to lose 25 lbs, because i want my life back. i want to thank you for doing what your doing sincerly kathleen mccann

    • Vivian Goldschmidt, MA December 4, 2011, 4:29 pm

      You are so welcome, Kathleen! :)

  95. LynnCS December 2, 2011, 7:13 am

    So wonderful to see you do the exercises on the video. It would be hard to understand it if I didn’t see it. It is getting late now, so I will start tomorrow. Great news that something can help the hips. That is my most serious area. Thank you. Lynn

  96. helen coyne November 30, 2011, 7:01 pm

    Hellooo there,
    love your video iv’e got a bad
    right knee and icinentally that hip
    is has ostoporosis can i do the jumping
    thank you :)i’m 50 not in the menapause yet
    Helen

    • Vivian Goldschmidt, MA December 4, 2011, 4:39 pm

      Helen, please check with your doctor to make sure the exercise is okay for you. Also, you don’t have to jump – the first two levels of the exercise don’t require jumping.

  97. Patti November 30, 2011, 12:46 am

    Thanks Vivian I was diagnosed with osteopororis in hip and osteopinia in al other areas. I was told by my arthritis Dr., and the 2 gynocologists i go to that I need to take Fosomax or one of the other drugs to increase my bone density or it will only get worse. I found your program and ordered it. I also ordered a book, vitamins and ph paper so I can test my acidity level each day from women to women. I also found a website about going alkaline that gives some recipes and helpful hints on eating correctly. So I have been eating pretty well, doing my exercises and have found it pretty easy. Thanks so much. It is nice to get motivational e-mails all the time. It is like I am not alone and I feel like I really can change my bone
    density through diet and exercise and the correct vitamins. God bless

  98. Bee November 26, 2011, 11:49 am

    Thank you, Vivien, I’ve been doing these exercises for several weeks now and find them very easy and straightforward. My husband complains about the noise on the hard kitchen floor but I don’t care! I feel that they are really doing me a lot of good.

  99. Anna Matejek-Jackson November 23, 2011, 9:13 pm

    Thank you Vivian, great video, I enjoyed it.Anna

  100. Ramesh Patel November 22, 2011, 2:15 am

    Hi,
    I throughly enjoyed watching the vedio.
    More so watching the exercises.
    After the age of 35, I feel,every body should do this exercise.
    The exercise is easy and does not involve any euipments.And it can be
    done in your home, office, any where ?
    Thank you,
    R. Patel

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