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.
NOTICE: Please check with your doctor before beginning this or any exercise program.
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.
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
October 23, 2009
They look like great exercise.
L will add them to my daily exercise
October 23, 2009
Vivian,
Looks like a great exercise.
You showed doing the exercises in barefeet on the grass. Can the exercises also be done wearing sneakers?
Thank you for all your great research.
October 23, 2009
Hi Vivian,
I noticed you were bare footed. Is that the best way do do this or are sneakers OK?
Thanks for you help and advice,
Kathy
October 23, 2009
Hi Vivian,
I really enjoyed your video for the excercise.
I shall certainly give this try.
Thanks for the info.
Regards Sheila
October 23, 2009
These will be super exercises. Have started already. I feel a lot of pressure in my knees though. Thanks so much for sending all these helpful tips. You are great.
Carole
October 23, 2009
Thanks Vivian for the exercises.
I am sure that I’ll use them.
I appriciate all your e-mails.
October 23, 2009
Hi Vivian,
I appreciate the updates thru email you send when
you discover something that will help us keep our bones strong. I just tried them to see if I could do them. The jumping is a bit hard for me without using my arms to help get me off the floor and landing without hurting my already bad knees, but I intend to keep practicing until I can do it using only my leg muscles.
Thanks again for the information and exercise.
Edna
October 24, 2009
I am taking Paul Lam’s Tai-Chi for Arthritis, and it sure does help the knees get stronger. Do a
search for his name.
October 23, 2009
Hi Vivian,
Thank you for making this video. The exercize looks to be quite simple and since it can be done anywhere at any time it will be easy to practice.
Lyn
October 23, 2009
Thank you Vivian for sharing this simple and l am sure very effective excercise. l am sure it will benefit many of us who are trying to improve bone density and it looks like it could be good fun also. ! Sadly l won’t be able to join in because of other health issues, in particular migraine, so l can’t jolt my head.Do you think a step machine would have similar benefits ?
Kindest regards
October 23, 2009
I thought the exercises themselves look fairly easy. My thought however, was what about the knees. Are you putting too much pressure on the kness doing the jumps?
October 23, 2009
Dear Vivian:
Thank you so much for the exercises. I will do them each day & hope for the best. All the exercises are easy to do for me. Thanks again
for your concern & help.
October 23, 2009
Great info. I’m going to forward it to friends.
October 23, 2009
You showed doing the exercises in barefeet on the grass. Can the exercises also be done in the home? If so, should I wear shoes or do it in bare feet on the carpet?
Thank you!
October 23, 2009
Looks like a great exercise and I will be sure to try it.
October 23, 2009
Awesome exercise…. simple and effective!!! Thanx Viv!!!!
October 23, 2009
Thank you very much for the exercise video. It’s simple and easy to follow.
God bless you Vivian for all your efforts!!!
October 23, 2009
I will try the exercises to see if it helps
my bone density problem, which is calcium
deposits in my joints.
October 23, 2009
thank you so much for the exercises I will
certainly add them to my day
thanks also for all that you do, it is much
appreciated
October 23, 2009
thanks for the video. Looks like something that I can do without hurting myself. I apprecitate all the info.
October 23, 2009
Watched this video for the first time and it looks like something I can do to help my bone density. Thanks for this valuable video. I am saving it on my computer so that I can refer to it at any time.
October 23, 2009
Fabulous! I am anxious to try these three exercises. I love them for their simplicity and ease of set up. I will add them to my regular routine!
Thank you Vivian!
October 23, 2009
Many thanks Vivian for working so hard to share valuable information with all of us.
I’ve played tennis and walked all my life and it’s thanks to exercise that my hips were not in the state of my back bone at 42 when first diagnosed. I will incorporate your exercise.
Thanks again Margaret
October 23, 2009
Just what I needed. When it is dark at 4.0 p.m in Scotland I can exercise in the comfort of my living room!
October 23, 2009
Thank you, Vivian! I’ll add these exercises to my usual Pilates and Nordic Walking!
Irma
October 23, 2009
Hello Vivian
Thank you! I enjoyed watching your video, and although I have had a WEILS OSTEOTOMY on my right foot involving 3 middle toes being shortened and screwed to stop them from becoming deformed again, I am going to try your exercises, but gently at first
I do my very best to help increase my bone density with dancing and exercises, and think that the heel, lift and jump exercise will help strengthen my hips even more which is very important to me.
Having Rheumatoid as well as Osteo Arthritis any exercises are a must to stay healthy. So once again I thank you for sending me your video.
Take care of yourself
and as always , best wishes from Bonnie Scotland
Marysia
October 23, 2009
Thanks Vivian!
I am a master dance educator and teach in my studio 5-6 days a week. I am 65 years old and still very active. I am small boned and thin so am watching my diet and exercise closely. Enjoyed your video of exercises very much. We do this in both ballet and jazz classes. Instead of dropping the heels hard as you suggest in your video, which weakens our core and body alignment, dancers are taught to squeeze the gluts, draw in the tummy muscles with weight over balls of the feet springing off the feet and pressing down into the floor (toe, ball, heel) upon impact in a plie position with knees always over the middle toes. This keeps the hips aligned, spine stretched and working through the feet keeps the ankles and feet and toes strong. This way of landing will use many other muscles increasing the strength and stamina by using resistance. Hope you accept my comment positively. Our body is a blessing given to us and we are its keeper.
The responsibility is ours to keep it strong, healthy and in good working order without the use of drugs that do more harm than good with their terrible side effects! I refused to take any drugs that would so called help with osteoporses. If we don’t use it we will lose it. Please keep your valuable emails coming. Really enjoy all the information! Please keep it coming. I want to be as educated as possible on taking care of my body. I love life and would like to live a long, happy and healthy life.
October 23, 2009
Where can I find a demonstration of the exercize the Dance master wrote about?
Lyn
October 23, 2009
Yes, in my opinion, landing hard on the heels is ill-advice for any age. That’s why a trampoline is suggested (for those who can jump) as the landing will be soft.
Studies show that rebounding can help build strong bones among other benefits.
“Almost all forms of exercises will help to strengthen the bone under normal healthy body conditions. However, when one is found to be suffering from osteoporosis, it is advisable to exercise under caution to minimize any instantaneous trauma and impact on the weight bearing joints.”
Source: http://www.streetdirectory.com/travel_guide/39369/fitness/rebounding_your_way_to_stronger_bones.html
October 23, 2009
This level 2 and 3 exercise is not recommended for people with arthritis in knee joints. Please mention this in your video. Weight bearing is important, but jumping is definitely not advisable.
For an 80-year-old, level 1 is just about the only exercise recommended.
October 23, 2009
Thank you so much for the special exercise video and all the other suggestions and recommendations.
I appreciate all your e-mails.
I will start the exercises ( at least step one) but can you tell me if ‘inflammatory arthritic’ knees will be OK with step 2 and 3? I will try to do it if I know it is not damaging the knees. I notice a few others have had similar queries.
Thank you again.
October 23, 2009
Thanks Vivien,
I’ve tried all three, but I’ll stick with the middle one for a while. No.3 is a bit much for starters.
I’m ready for your next lot of surprises.
Thanks again,
Kurtb.
October 23, 2009
Hi Vivian,
I wanted to say thank you for the video.I will add it to my other excercises as well as a Tap class I am taking. Every time I receive an E-mail from you I feel it’s from a very good friend who really cares about her friends well being. Thank you again Vivian.
Gerri D
October 23, 2009
Thanks for the video; I will do the beginner’s
exercise, I’m afraid the jump might be hard on my knees.
October 23, 2009
Too bad that I have a ‘dial-up’ connection only. No way that I am able to view your ‘demo’. Can you/would you DESCRIBE it, in words, for ‘those of us’ who are not able to view it online? Thanks! BJ
October 23, 2009
The exercises are a great idea.I also read somewhere that skipping for 5 minutes three times a day will help build bones as well.
I don’t need a skipping rope for these.
Thanks!
October 23, 2009
Dear Vivian,
Thank you so very much for the very clear and informative exercise video on increasing hip bone density! You explained and performed in such a simple straightforward manner. I do high impact aerobics three times a week for 45 minutes and the moves are similiar. That weight bearing movement stimulates bone growth I’m guessing and causes stress (on the bones) which encourages new bone growth. Thank you so much for your kind and thoughtful information you always share.
October 23, 2009
Will these exercises harm my knees? Both were replaced 4 years ago and the bone on one knee has stress reduction.
October 23, 2009
Did you get any answer about harming your replaced knees? I had both knees replaced 14 years ago, and do not want to place any undue stress on them at this stage of the game, since I don’t know how much life I have left in them!
October 29, 2009
Dorothy and Pat,
Ask your doctor to prevent future problems with your knee replacement.
October 23, 2009
The exercises look very easy and effective, but I wouldn’t dare do them. I have four lumbar fractures that haven’t healed (plus two others that have healed). Seems something always happens to exacerbate them, the last being a terrible coughing fit from swallowing something the wrong way. I don’t dare even let myself sneeze. I’m 65 years old and have lost a total of four inches in height during the past three years. I wonder if very gentle bouncing (not jumping) on my rebounder would be effective in helping to restore bone mass (?)
October 29, 2009
Yvonne,
Check with your doctor first.
October 23, 2009
How about jumping rope.
Doesn’t that have a similar effect?
October 23, 2009
How about plain old jumping rope.
I do it a few times a week.
October 29, 2009
It’s excellent! Just don’t trip on the rope…
October 23, 2009
Now this was interesting, and helpful as has been most of your information. BUT I was very dismayed that you actually attempted to give your opinion on flu shots and encouraged people not to get their seasonal flu shots!!Please stick to bone health which is a topic you are familiar with!! and leave vaccinations to those of us that spend our livelihood in the public health sector!
October 23, 2009
Do you work for the FDA?
October 23, 2009
“……flu vaccines are a scientific hoax lacking any honest evidence that they actually work. In fact, all the evidence points to the reality that they don’t work……”
Source: Mike Adams naturalnews
October 29, 2009
EP,
Great quote! Thanks for posting it.
October 23, 2009
Clear, interesting and helpful video; thank you Vivian. I will have to discover how my rather stiff and unstable knees cope with the “landings” but will certainly be trying to add it to my exercise repertoire ~ starting with the beginner level. Greetings from Australia. Phyl.
October 22, 2009
I had no trouble with the video, it was clear, I could understand you, see your feet ok. My computer has been giving me trouble with toher things but that has done just fine!
October 22, 2009
Hi Vivian,
I hope you got my last comment. I wanted to know if you have heard about the Banglz Wrist and Ankle Weights? They had an article about them in our newspaper yesterday? They help the body burn more calories and build muscle. I thought this would be similar to lifting weights?? Any thoughts would be appreciated.
Betty
October 23, 2009
I am an experienced gym exerciser. I have been going to gym classes for 18 years 5 times a week. Using weights on the ankles and wrists is not safe. Lifting weights in a standing position with good form and posture is fine. Improve posture by tightening your rear end before you lift the weight and keep it tight the whole time you are lifting. Do no seated lifting, it compresses the spine.
October 22, 2009
I had always been told that with osteoporosis and arthritis I shouldn’t do anything high impact. Too much danger of fracture. It doesn’t FEEL dangerous….what do you have to say?
Any comments about doing things like downward facing dog or waist twists? Those are also things that I have been told not to do.
When I do crunches or downward dog, I hear my back going crack crack crack so I have stopped doing those. What do you think?
More than you asked for in comments I’m sure!
October 29, 2009
Kathleen,
The beginner’s level heel lift is not high impact.
October 22, 2009
Hi Vivian,
Thanks for the exercise video. I will have to try it. I do get exercise at work as I care for a child who is wheelchair/bed bound. We take her out for walks, so that is good for my spine, arms, and legs. She also has to be turned in bed. So I feel this helps my bones, as I also have to stretch my body, and I have to hold her in certain positions as well. Thanks for all you do.
Betty
October 22, 2009
Would someone please answer me this question is this exercise safe for someone that already had a hip replacement?
October 29, 2009
Hi Elsa,
Please check with your doctor.
October 22, 2009
It would have been easier to follow your instructions on the video if you had been wearing capri pants and we could see how you were landing on your feet.
November 2, 2009
what a great idea! I had trouble determining exactly what was going on since the clothing color was so close to the sheet color. Contrasting clothing and sheet color would have solved that (as well as MORE focus on the legs.
??)
I loved the demo and thank Vivian for making it. Hope we will see more in the future (with more contrast
October 22, 2009
Thank you very much for demonstrating a great
exercise. I tried all three levels as I replayed your video. I will do the exercises.
October 22, 2009
I appreciate your demonstration
of such easy exercises that I was
able to do as I watched the second time. Thank you.
October 22, 2009
I watched the video on the heel jump excercise which I would like to do, but I have plantar fasciitis and a heel spur so I am not able to do the excercise without my foot hurting. Is there any other excercise that I can do?
October 29, 2009
Dianna,
Your best bet is to stick to walking, if that doesn’t hurt your heels.
October 22, 2009
Interesting program which I will add to my other activities; thank you!
October 22, 2009
I think they will help very much. There not hard on you and easy to remember. I will start doing them today.
October 22, 2009
Thanks Vivian for the video. I have bad knees. Is is o.k. to do this exercise with knee problem?
October 29, 2009
Sholeh,
First, check with your doctor. If you can do the exercises past beginner’s level, make sure that when you land with your feet you bend your knees.
October 22, 2009
Vivian,
This is the kind of help I like.
I’ve been having some hip problem. Dr. says,
most likely Bursitis.
Walking really irritates it, but Jacks doesn’t.
Jacks then causes a hip muscle problem if I do too many.
This looks like it could be just right.
Today I went for my bone density test.
Praying for an improvement this time.
Thank you again,
Judy
October 22, 2009
I know I have to exercise to keep my bones healthy for the rest of my life. It is very nice to have different exercises given to us that we know are targeting the areas we need to concentrate on. Otherwise it gets boring when you do the same old thing over and over. Thanks for adding variety and good information to our daily health.
October 22, 2009
seems like a simple exercise to do, but I have rsd stage 1 in my feet. Will I be able to do this without hurting my feet since they burn most of the time.
October 22, 2009
Vivian,
I did not have any problems watching the video. Sound did not break up and I saw very clearly movement of your feet. I have an Imac. I will start this program tomorrow.
October 22, 2009
I am now on Reclast and doing good. I also suffer from an auto-immune condition called Sjogrens Syndrome as well as peripheral neuropathy been takin Lycria which does great for my aches and pains. You have a great back yard. I havw had many broken bones. I would enjoy having the free books for exercises on osteroporsis. Thanks, Yvonnw
October 22, 2009
Will try this. Looks good. Wear shorter pants so we can see you feet land.
Thanks
October 22, 2009
I am a runner with a marathon coming up in two weeks. Doesn’t the impact of running many miles offer similar benefits as what you demonstrated?
October 22, 2009
Level one is challenging so I figure I need it. I will save it for the more advanced levels.
I find all of your emails helpful, and I am feeling stronger.
Thanks!
October 22, 2009
I now have a Mozilla Firefox Internet provider, and I could see and hear you well, Vivian. Thank you. I think the exercise is great, especially for people who don’t go to a gym or dance class. I plan to do it while watching the evening news. Melody.
October 22, 2009
Thank you so much for the information about the Bone Health. I’ve been searching for some kind of indoor excercise for my osteopenia which I can do during the long winter in here Canada. I think this heel lifting excercise will do for me.
October 22, 2009
Hi I am very interested in getting these exercises on a cd. Do you have it in a tape or CD? I could not get the voice of what Vivian was saying on the email . Also I would like to get do not drink the water book. Could I buy that book? Thank you Carol Chiappetta. I can be reached at 203-348-4293. Also my email is larrychiappetta@optonline.net. I look forward to hearing back from you thank you Carol.
October 22, 2009
Just watched your video for exercising for the hip. My comments: Video too choppy to see the actual movements. Camera should have focused on your feet so we can see the action. Too much of the top part of you when we needed to see the action of the feet.
October 22, 2009
I enjoyed the vidio but could not understand what you were saying. Is there somewhere I could find the directions printed as I would like to try these exercises. edline
October 22, 2009
Thanks Vivian! This looks like a good one and I will add this tomorrow to my walking and biking. I have osteoporosis worse in my hip but also have it in my spine. Can this help also?
I look forward to all your emails with info.
Kathy
October 22, 2009
I’m interested in safe exercises for someone with osteopenia so I was glad to see these today.One of those I have been doing.I have a book “Beautiful Bones without Hormones” and it has a series of exercises to do.I’m glad to learn of others that I can do.Thank you.
October 22, 2009
It looked like a real good video but it kept breaking up and it was difficult to watch.
I don’t know if it would make a difference if you send it again. Thank you
October 29, 2009
Kay,
The problem typically happens because of a slow internet connection.
October 22, 2009
Enjoyed the video. We do something similar in our Bones and Balance classes based on research done at the Oregon State University bone lab.
October 22, 2009
Great piece of info.
Can this be done on a trampoline or not? Thanks…Ann
October 22, 2009
good exercise,but cant do it from back of chair as I cant push or hold on as I DONT HAVE THE STRENGTH IN MY LEFT ARM,or the right onefrom carpal tunnell
October 22, 2009
I guess no one else had this problem, but my video was terrible. I couldn’t tell what you were doing. The sound was fine and I could get the jist of what to do from what you were saying.
October 22, 2009
Great exercises, Vivian! Thank you so much. I cannot do 50 without
resting but I can do them!
October 22, 2009
Hi Vivian,
Thank you so much for the video. I started doing the excercise and I feel good doing them. I have osterporosis I have not made my mine up to take the pill that the Doctor want me to take. I am trying to do everything that I can do to make my bones stronger. I am doing my best to eat right, walk 3 miles aday. I thank you for being so dedicated of sharing thing with other. May God Bless you and keep sending us more article.
Joyce
October 22, 2009
Hi Vivian…
I truly enjoy all of your emails to me. They are very informative.
I just viewed your video and it kept starting and stopping, starting and stopping. Your voice was
garbled. I tried to mentally piece it together and hope that I can do it. The person videoing it could use some lessons (sorry, but true.)
I liked your comment on eating bananas. Please continue sending me your articles. I enjoy them.
Thanks… Elizabeth M. Wright
October 22, 2009
Vivian, you are a wonderful person. Thanks for this exercise and the recent advise about the flu shot. You really care about our health. I was one of the lucky people who was married to a dentist who said do not take any of the drugs for osteoporsis becasue he had experience with osteonecrosis in dental patients. I have not taken any drugs and have increased my bone density every year for 4 years in a row since I was diagnosed with osteoporosis. I no longer have osteoprosis and have osteopenia only in my hips with belief that will also heal. Thank you !!!!
October 22, 2009
The exercises are great! Thank you for sharing it with us.
October 22, 2009
Thank you so much for sending me this video. I haven’t tried it yet because I was just diagnosed with high blood pressure. I just happen to test my blood pressure one day at a pharmacy and it was 195/103. For the past 3 months I have been complaining to my doctor about my legs. My ankles are swollen, my knees swell and are in pain, legs are in pain and are swollen . He said it was due to my job because I am a waitress and am on my feet 8 hours a day. I started the water pills one week ago . No more swelling in my ankles or my knees and I feel the preesure relieved in my legs. I can walk again at work all day. Can this be connected to the high blood pressure and if so should I still be running around waitressing all day or am I going to do futher damage to me. I asked my doctor and he had no comment but to take the medication and see how it goes and see him in a month. I have tried to do research on my own but can’t find anything. I am thinking that there was no blood flow or very little to my legs. I mentioned blood clot but he didn’t think so. He hasn’t ran any tests or anything. I am very worried. My age is 53. Please help me with your input or direction.
Yous truly Catherine.
October 29, 2009
Hi Catherine,
You might want to check out your legs with a vascular specialist, just in case.
October 22, 2009
Hello Vivian,
I was pleased to receive your email today. This week my left hip has been bothering me. I think when I was lifting heavy luggage, I may have strained myself.
I tried your exercise as I watched the video and I had no trouble. I will take a break if necessary as you suggested.
Thank you so very much!!!
October 22, 2009
thank you vivian….these exercises look very helpful….i will do them! julie
October 22, 2009
I WANTED TO MENTION THAT ANOTHER REASON I AM USING THE NYK WEIGHTED VEST IS BECAUSE I HAVE A BONE SPUR ON MY HEEL, DUE TO LOOSING BONE, AND ANY SLAMMING DOWN ON A SURFACE WITH MY HEEL HURTS LIKE CRAZY!!BUT WALKING SEEMS TO HELP THE HEEL FEEL BETTER AS IT IS SOFT LOW IMPACT EXERCISE.
SO I DO LOW IMPACT ONLY … I WALK AS IT DOES NOT HURT MY HEEL NO SLAMMING INVOLVED JUST A NICE GENTLE WALK !
I COULD NEVER POUND DOWN ON MY HEEL, OUCH!!!
October 23, 2009
Yes, hard impact is not a good idea.
Thanks for the link and I hope you are not related to the company and you are truly sharing your experience.
October 22, 2009
Thank you for this video showing how to strengthen hip bones, I will now try it. I met a lady recently who was diagnosed with osteoporosis at 40 yrs. she does take the one a week tablet but I cannot tolerate these drugs. However she goes line-dancing 4 times a week and says her bone problem is now much better. Line dancing involves a lot of similar heel movements as Vivian describes so may be this is the answer. I also love joining in the line dancing when time permits. Its fun and the music helps you enjoy the exercise.
Many thanks Vivian for all your help & advice I will be trying your exercises out tomorrow.
October 22, 2009
This is a great exercise. I have always jumped rope, but this is a great one to do when you are away from home, too, without taking a jump rope.
Thanks for sharing.
October 22, 2009
Thank you so much for the wonderful vidio. I will add it to my weight lifting, aerobic exercise routine. Go for bone growth.
Thank you, Catherine
October 22, 2009
I have been jumping on a mini trampoline 10 minutes a day, five times a week and I have no doubt this has kept the density in my hips to a pretty good level
October 22, 2009
Thank you very much for this very interesting and wonderful video.
I’ll try to do it is often as I can (since I do daily 1 hr. yoga, swimm and walk).
The only think I am not sure of, if I can do it inside, since we don’t have any grassy place, which looks like the landing is on the heel is softer, as shown on video.
Irena
October 22, 2009
Hi Vivian, Thank you for sending the hip excersize video. This sounds like a great excersize for the hip, but what would the impact do to someone that suffers predominatly from osteoporosis of the spine ?
October 22, 2009
I have the same query – I have osteporosis of the spine and have been told not to do any jumping as it can cause hairline fractures.
October 29, 2009
Anyone with spinal issues: stick to the beginner’s level and always check with your doctor.
October 22, 2009
I will do the excercises it looks simple.
Thank you for all your help.
October 22, 2009
I loved the exercise video. I am pretty active already so I think I will go straight to the most advanced exercise. Thank you for all that you do for us.
October 22, 2009
Dear Vivian
Thank you every information end excercise video,what you give many people.
Millio thanks and gratefulness
Rozalia -British Columbia -
October 22, 2009
I would like to know what the yoga exercises were that improved the hump on the backs of those with osteoporosis. Apparently is was a study in a September 2009 issue of a geriatrics magazine. Or do you have any other information?
October 29, 2009
Hi Roxane,
Yoga is great for osteoporosis, since it helps bones in several ways, including flexibility and stress reduction.
October 22, 2009
Thank you, Vivian, for the great exercises. I was worried that the jumps would aggravate the chronic arthritic pain that I’ve had for some time. I’m amazed that I felt no pain when landing! I appreciate your detailed nutritional instruction in the book. I somehow bought two copies of it, and will be giving my doctor one of them, since she supports my search for natural solutions for osteoporosis.
October 22, 2009
These exercises at three different levels seem great and easy to fit into one’s schedule.
Much appreciated. Tomorrow will be my day one at first level. Thank you.
October 22, 2009
Thank you Vivien. It’s so great to hear about the exercises that do good things for the bones. Since I also have MS and find it hard to jump now, I hold on as you say and do the beginner exercise. It works well. I’m wondering if you work for height in the releve too. And I find that I can do this on the rebounder(a mini trampoline) too while I hold on. Having a weight belt on when I’m exercising seems good too. Thanks for alerting me to that as well.
October 22, 2009
Hi Vivian,
I will definitely add this to my exercise schedule. I walk 2 miles on the treadmill everyday. Have changed my diet. I still have osteopenia, but when I had my physical last month the doctor did not mention taking any pills. I feel that is a plus. Thank you Vivian for everything.
October 22, 2009
Thank you Vivian, I have looking for exercises to help build and strengthen my bones. This one looks easier enough at all levels as I have been exercising daily.
Ohio
October 22, 2009
I will give it a try,seems easy enough…Will a vibrating back and seat cushion stimulate the osteoblasts…..Have read it could help to??????mc
October 22, 2009
Very good to do!!! Seems like i can manage. I really need some type of excercise for my Knees as they had surgury and i have arthritis in the left knee bad.
October 29, 2009
Hi Winnie,
The most effective way to protect the knee is to strengthen the thigh muscles.
November 5, 2009
Vivian,
So glad to hear you say to exercise the thigh muscles.
My husband has had a bad knee since he was 19, due to a military accident.Now he is 68yrs
For the last 20 yrs he has exercises the muscles around his knees for an hour every morning, plus walking.
At age 66, he had a full knee replacement in that one knee.
His Dr. said , your one of the few who are going into surgery with out much pain, cause you have exercisesed, and kept your weight down.but you will come out of surgery with pain..Although not as bad as most.
Also its important to Not be Over Weight.
3/1/2 weeks after my husbands full Knee replacment surgery, he drove to Los Angeles, Ca. 4 1/2 hour drive, for business, all week. He did have to stop about 3 times, to move around , so he would not get blood clots.
It has now been almost two years, and he still exercises his kness/legs, and is not in any pain.
I do not think most people realise, how important exercise is for the muscle around the knee, and keeping your weight down. Also after knee surgery, do NOT stay in bed. Start walking in the hospital, and get off the couch and walk.
If you don’t, your only prolonging your pain, and recovery.
I saw that happen to my cousin..
Over weight, and did not want to walk, and did not want to do any exercise before, and after surgery.
Big Mistake.
October 22, 2009
Thanks heaps … I will certainly give it a shot and let you know how I go. Thanks for all your help. Cheers Pam
October 22, 2009
thanks for sending mr the exercises .I’m going to try them .
October 22, 2009
thank you ms. Vivian for all your excellent information. I’m now going the natural way after 2 months of that Actenol, which had me sick as a dog. I’ve been excercising and walking for a couple of weeks now. Also found out I had a hyper thyroid which was part of my problem and I’m now on my way to recovery. With diet and exercise. Thanks so much. Brenda
October 22, 2009
Hello Vivian,
Thank you for the exercise I shall give it a go!
The exercise I do for my heal and toes are!
I go into the kitche and hold onto both side of the kitchen sides and raise my leg up and down and point my toes. I do this 50 times on each leg, and I also swing my legs from side to side. You can really feel the difference.
I shall try your exercise tomorrow and see if it makes a difference.
Thank you for your time.
October 22, 2009
Thank you , brilliant excercises, have already started on the first level.
October 22, 2009
Thanks for the visual! I had heard of the heel lifts but seeing it and the variations clearly demonstrated how bone density will be affected.
October 22, 2009
Hi Vivian,
I will try this exercise. Thank you
It seems simple enough.
October 22, 2009
easy enough. Again thank you for your recommendations and help.
Charlotte
October 22, 2009
The video was very helpful. I’ve been doing a lot of research on the internet to find exercises specifically for people with osteoporosis. I hope you can demonstrate more exercises in the future as well as explain the exercies you shouldn’t do, ie. crunches, twisting exercises, bending over. The last one is heavy impact but I’m not sure what that means because walking and jumping like you just demonstrated are supposed to be good, so what is heavy impact?
October 22, 2009
Easy enough to do……Now if my short term memory
will just kick in – it would be a good exercise
during a commercial break.
October 22, 2009
Hi Vivienne
I enjoyed your video and love you book. It is simple, user friendly and brings complex scientific data into a form easily digested by a layperson. I teach Bones for life, devised by a Feldenkrais Trainer Ruthy Alon. It is an amazing program using gentle vibrations and dynamic movements to strengthen bones. I tell all my students about your book. There is a website http://www.bonesforlife.com if you are interested.
Regards
Rhonda
October 22, 2009
Thank you, Vivian:
Sounds good! I will try doing this.
Pat
October 22, 2009
I think it’s a great exercise…simple and something I can incorporate into my workout or anytime I think about it.
October 22, 2009
I will do this exercise…Thanks for all your continued emails etc.
Bonnie
October 22, 2009
Thanks for the video. I do the cadio machine, the stationary bike and walk. I broke both femurs (don’t know how) and still have pain in my legs all the time. I will try the basic exercise but am unable to jump.
October 22, 2009
Hi, Vivian, although I was not seeking another exercise (I have a bunch of them as follow up after a broken leg), I can’t wait until I try the exercise shown in your video. I told my doctor I was giving up the pills he prescribed and am determined to have improvement when I go back to him. Thanks so much for all your help!
Best,
Phyllis
PS I have also given up calcium pills
and now get my calcium from yogurt and kefir.
PS.
October 22, 2009
Great exercise, Vivian! Thank you so much for sharing with us. I plan to start today and hope it will increase the bone density in my hips.
October 22, 2009
Thank you Vivian for showing us this exercise. I am very grateful for your help and advice regarding building bones.
Mary
October 22, 2009
Thank You for the exercise, I am sure this is very good for my hips, and I am going to start it today.
October 22, 2009
Your exercises and complete program for saving our bones is extraordinary. I am most grateful for your knowledge, expertise, courage, and awareness that you use to help others restore healthy bones in a healthy manner without toxicity.
October 22, 2009
Thanks for the exercise.I will start the first one now and work up to the others as I can
October 22, 2009
Dear Vivian You have been a God’s angel not only to me but to all the women and men facing a diagnosis of osteoporosis.
Your book is absolutely amazing! so much,ACCURATE information, so much hope end encouragement.The video is beautiful and easy to follow.
I was terrified when I ws told about it by the NP, not even by my my doctor or radiology, and ONLY after I asked her about the results of my bone density test. That was the day I oficially retired from work.What a bitter-sweet day!But then I found you on the internet that same day, because as you, I totally refused to wait for a bone fracture, and decided to research about things I could do to overcome this condition.I had been on fosamax prior to this, but had not taken any for 3 years after I experienced esophagus pain.Now, thanks to you, the fear is gone,and it has been replaced by the determination to overcome the osteoporosis thanks to your generosity and to your wisdom. God bless you in many, many ways every single day of your life.
Consuelo
October 22, 2009
Hi Vivian
Thanks for the video. Think I’ll show the intermediate and advance parts to my Better Bones and Balance instructor.
The heel lift is one of the exercises we do in the Better Bones and Balance class here in Abany OR. Those that have pre osteoporosis in their vertebra do this heel lift but it is done 15 to 25 at a time with a walk, or a skip, or lunges around the circumference of the exercise room. Those not bothered in their spines do a full jump landing hard on the floor and then doing the walk, skip, or lung around the room.
During the class we all wear a weighted vest but take it off when do our jumps or heel lifts.
Bev Passwaters
October 22, 2009
The exercise lookes like it is easy enough for me. I am a very active person and try to do some form of exercise or walk eery day of the week. I am excited to add this to my routine of exercises. Thanks for the idea and keep that information coming. I can’t wait for my next bone density exam to see if there is some improvement.
October 22, 2009
Thank you. I will start today and do the exercises 6 times a week as you suggest.
Barb