The Right Way And The Wrong Way To Exercise For Your Bones
I have something to confess. I may not have emphasized enough one of the most important things you can do to get rid of osteoporosis. Don’t get me wrong, nutrition and lifestyle changes are crucial to your bone health. But there’s more to treating osteoporosis naturally.
In the Save Our Bones Program I’ve devoted an entire chapter to this topic, but I’ve noticed that I haven’t matched my dedication to drive my point across about it here on the website.
I’m referring to the crucial role exercise plays when it comes to the health of your bones. And with today’s blog post, I’m determined to show you the right way and the wrong way to exercise for your bones.
But first, I’d like to share with you a very interesting study that proves just how powerful exercising for your bone health can be…
Even With a Vitamin D Deficiency, Exercise Boosted Bone Density!
The researchers compared the bone density of female ballet dancers and sedentary study participants who were divided in groups based on their Vitamin D levels. Their stunning conclusion was that the dancers with low Vitamin D levels maintained desirable bone density while their sedentary counterparts did not.1
Does this mean that you should not pay attention to your diet? Of course not! But it does point to the crucial role of exercising to conquer osteoporosis. And that’s where the kind of exercises you do make a whole lot of difference.
Through my years of extensive osteoporosis research I’ve found the perfect moves that build bones most effectively and in the shortest time. They’re all based on…
The Density Training Method
Before I explain to you how the Density Training Method works, let me tell you something that most personal fitness trainers will never tell you. You see, the typical exercise plan is rigid and incorporates a ‘one-size-fits-all’ approach. It requires a set number of repetitions and leaves very little room for customization. And often times, people following those programs feel pressured to complete a the pre-set number of repetitions and it can lead to injury.
Frankly, most fitness experts are clueless when it comes to the most effective way to exercise for bone health.
That’s why I developed the Density Training Method, and many in the Save Our Bones community have reported that they’re able to do more repetitions that they’ve ever thought possible, with no exhaustion and risk of injury.
Here’s How The Density Training Method Works
Since no two people are in exactly the same shape, it makes absolutely no sense to incorporate a ‘one-size-fits-all’ approach to exercising for your bones.
With the Density Training Method, you’re in complete control of your workout, regardless of your fitness level.
Here’s how it works.
An exercise is performed for a set period of time – usually for five minutes. Within those five minutes you practice the exercise in short sets of three repetitions with a 10 second rest between sets. If you’re not able to continue with that particular move, then extend your resting period to 20 seconds.
You can increase resting periods by 10 seconds as needed to regain the stamina to complete the set of three within the five minutes.
So that’s the Density Training Method, and as you see it’s the completely customizable workout methodology that will completely transform the way you exercise to increase bone strength.
Based on the Density Training Method, I’ve compiled the most effective bone-building exercises in the Densercise eBook System. These exercises build and support bone in high-risk fracture areas such as wrists and ankles, plus the hips and spine.
The Densercise eBook System shows you the exact weight bearing, resistance, and postural exercises that are easy to perform, yet most effective at building bones. You won’t need to search and guess which exercises work best to increase bone strength, because I lay it all out for you. Plus you can start benefiting from it just minutes from now and you won’t need to buy any special equipment.
Are you willing to trade 15 minutes a day, three times a week, for stronger bones?
Take a big step towards a healthy future, get the details here.
And if you’re already a proud ‘Denserciser’, leave a comment below and let me and our community know how it’s working for you. I’d love to hear from you!
To your health,
References
1 Constantini N W et al. “Physical Activity and Bone Mineral Density in Adolescents with Vitamin D Deficiency”. Medicine & Science in Sports & Exercise: April 2010 – Volume 42 – Issue 4 – pp 646-650.
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May 13, 2013
Is thre any way I can get the densercise program in paper form. It takes me enough time to get my ipad open, and then to try and find where I left off, that I’ve stopped doing the exercises…sadly.
If I had a book of just the exercises, I’d be so happy, and easily use it.
Thank you
May 13, 2013
I’m sorry, Marilyn, but at this time Densercise is only available on digital format. Have you thought about printing out the manual? Some people find that works for them.
May 13, 2013
Hi, I too would like to know how to access the scentific studies that Cindy Green asked about in Jan 2013 and previously in Nov 2012.
May 13, 2013
Hi Rebecca! As I mentioned to Cindy, there are numerous (hundreds, in fact!) of scientific studies referenced in the Save Our Bones Program. It just isn’t possible to list them all here.
The citation information is intended to give you the information you need to look up the studies yourself. Feel free to plug the information into your search engine and look online, or check with your local library.
It’s great that you’re willing to research and look things up on your own!
April 1, 2013
I would love to have a DVD for your Densercism program. I still have a dial-up connection for the Internet and cannot view videos on my computer. Is there any possibility the program will become a DVD we can buy?
April 1, 2013
Sharon, I’m sorry, but we don’t sell DVDs of Densercise.The manual is delivered as a PDF file, and the videos are intended to be viewed online. Sorry for the inconvenience!
January 18, 2013
So glad to read that you are working on getting an exercise video made and/or the exercises in book form. Many of us will be standing in line to buy one or both!
December 12, 2012
I am very interested in your exercise book as I have osteoporosis. I tried two drugs (Fosomax and Actonel)and had allergic reactions to these. Unfortunately, I missed the e-mail about how to order this book. Please advise as I need this exercise program badly. Thank you!
November 19, 2012
Vivian,
I would like to get your exercise routine in a book sent to me. Can you do that? How much?
November 2, 2012
I am 52 years old, pre-menopausal, have a bone density of -2.7 T score in lower spine (osteoporosis) and have osteopenia in the hips. My mother shrunk 10 inches from osteoporosis, had spine fractures and kyphoplasty surgery. I have been to Drs who want to put me on Reclast infusions instead of taking Fosomax orally because I have ulcers in my esophagus. I ask the Drs if they know about you and the Save Our Bones Program. They don’t know about it but they all ask the same question: Tell me about her data – waht studies has she done, do the studies include placebos, double blinds, etc. Are her results statistically significant? Can she prove the positive results? Are the experiments controlled? how large is the population she sampled? Can you answer these questions? I would prefer to go your route – the healthy natural route, but I need scientific data to back up your claims. thank you
November 7, 2012
Thanks for sharing your story, Cindy. I understand your skepticism. There sure is a lot of conflicting information out there.
I can tell you that the Save Our Bones program is the result of meticulous research, and it references countless scientific studies.
I can’t make the decision for you about whether this program is right for you. Every situation is different, so take your health in your hands, learn as much as you can, and remember that knowledge is power. Explore, learn, and then decide.
Best of luck on your journey toward health!
January 14, 2013
thanks Vivian – how do I get copies of those scientific studies and research papers? Do you have a list of references for the journal articles? thank you – that will help me explore and learn so I can decide. -Cindy
November 1, 2012
Hi Vivian,
I may have missed an answer along the way…. Are you planning to offer a DVD for densercise and if yes, what is your timeframe?
Many thanks.
Joan
October 30, 2012
Yes please! An exercise DVD to play on TV would be excellent. It would solve most of my exercise problems. (The ebook for your fasting diet was a waste of money as it wouldn’t download properly) Also have no room to exercise next to my computer. Keep up the good work as it is greatly appreciated. Annabelle
October 30, 2012
Hi Vivian, hope you can get back to me. I came off Protelos 2 a good while ago now and have never felt better, the side effects included memory problems (quite horrendous), bad pain in lower legs, I had a funny turn onenight with what appeared to be a migraine, but without headache, and then I could not get my words out afterwards, it was very worrying. I then read that you should not take protelos if anyone in your family had thrombosis…my own father had to have his leg amputated because of it. Along with reading your warnings, and my own experiences I told my doctor I was not taking it any more. He accepted it and I told him about your programme and tackling it the natural way. Unfortunately, I lifted a heavy box a couple of weeks ago, (my intuition told me not to) and I believe I have a small fracture in my spine. I was following some of your exercises…I don’t have the e-book yet..and following the food you recommend. I am a vegetarian, and ate healthy anyway..I have recently found almond milk and recommending it to everyone who has osteoporosis. Do you have any advice for me just now….I am just taking paracetamol as solpadol made me very constipated…it was horrendous, even with senekot!! Any advice you can now give me to help heal this fracture, would be very much appreciated.
October 29, 2012
Hi Do you know when your DVD is coming out? DVD for the Densercise exercises would be greatly appreciated. Since alot of us are pressed for time it would be beneficial if the DVD did exactly what we should be doing with the times so we can just follow along.
Thanks!
October 27, 2012
Please, please Vivian dancersize on DVD or book form. Thank you.
Cindy
October 26, 2012
I also would love your exercise program in a book for versus the computer. Would definitly purchase one.
October 25, 2012
I ordered your dancersize program and I guess I thought I would get a book or DVD and didn’t realize I would have to download it. I’m 87 years old and not too familiar with the internet and wouldn’t want the program on the internet. If you made DVD’s, would I be eligible for one? If it would cost more, I would be glad to pay the diference.
October 25, 2012
Wpw! Vivian, after reading all of the above I realize I am not the only one with the idea of having a book or CD for the Densercise!!! I hope you do it fast. I am telling more people about your program.
October 25, 2012
I have ordered your “save our bones” book and also densercise book, but now I noticed that it will be ONLY thru my computer that I will have access to the exercise book. I feel disappointed that I will not have something to hold and see to do my exercises but will have to use the computer, It is not easy for me to do this. So, am I getting also the book in a solid way???
I am very enthusiastic with your program!!!!
October 24, 2012
Would love to have the Densercise program in book form. I think you would have a lot of orders for this material. Love your program Vivian! Keep up the good work.
October 24, 2012
Hi Vivian,
Do you have a book form of Densercise? If so, what would the purchase price be?
I do have your Save Our Bones Program in book form. I would rather not have the E-Book version or the DVD.
I was diagnosed with Osteopenia a few years ago and was on Fosomax for about 6 years and then my doctor decided to take me off of it. I had a bone density test
about two years ago and was told I had about a 2 or 3 percent loss of bone in my spine.
Thanks,
October 25, 2012
Arlene, thanks for being a part of the community and for letting me know how I can best give you what you need. I and my staff are looking into the option of printing Densercise into an actual book format
October 26, 2012
let me know when dancersize is in book form, I ordered it and had to cancel for that reason
October 24, 2012
Hi Vivian
I have not checked out the video yet however I do have a question for you.
I attend at least one Zumba class per week and also do Pilates and am about to start a UGI ball class (core workout). I also like to walk a lot.
Would these take the place of the types of exercise that you recommend?
thanks
October 25, 2012
Janice, Pilates is excellent for core strengthening, which is important to support the spine. Zumba and walking give you a weight-bearing workout. But Densercise is the complete bone-building workout, and it only takes 15 minutes 3 times a week
October 24, 2012
Hi! Vivian,
First Of All I Want To Thank You VERY MUCH, For ALL YOU DO!
And Second I Think I’d Like The Book Form Of The DENSECISE PROGRAM ALSO!
Thanks Again!
LOVE, LESLIE ( MS. L.)
October 24, 2012
I agree with the others that a DVD for the Densercise exercises would be greatly appreciated. Since alot of us are pressed for time it would be beneficial if the DVD did exactly what we should be doing with the times so we can just follow along. It would also be good to be able just to enter the week we need to be doing.
Thanks for all your info & time you spend doing all the research.
October 23, 2012
Interesting to know about fighting osteoporosis without the use of any drugs – and thanks to the Density Training system, our bones will become fit and healthy the natural way!
October 23, 2012
You bet!
October 23, 2012
Hi Vivian! I recently became a “proud Denserciser” and absolutely love it! Keep up your great work.
October 23, 2012
And you keep on “Densercising”…
October 23, 2012
I have long relied on your advice both because I have been diagnosed with osteoporosis and because I am a certified fitness instructor, eager to maximize the health of my clients who have also been similarly diagnosed. I have recommended your site and program for them and others.
So I was totally taken aback and dismayed and disappointed at your comments regarding your exercise recommendations. I believe your characterization of fitness instructors as professionals who will “never tell you” that their exercise programs are “rigid” and “one size fits all” and that they “leave little room for customization” . And I am totally insulted by your comments including the statement that “most experts are clueless”.
I had come to rely heavily on your expertise and advice. But I never expected to have my hard earned credentials and sincere efforts to help clients to be totally derided and insulted as a way to promote your program.
Hopefully you can restore your sincerity and credibility by refraining from such comments in future posts and not making sweeping judgements of others professions as a means to market your advice.
October 23, 2012
Believe me, I didn’t mean to insult anybody, and certainly not you! The point I’m trying to get across is that many fitness experts know about weight loss, cardio workouts, and body building. Few – but that doesn’t mean none – know how to increase bone density or how to customize a fitness program for bone health. You’re obviously not included in that category
October 25, 2012
just an observation, but I thought your response ought to have included an “I’m sorry” actual apology to that fitness professional who took the time to comment
October 23, 2012
I agree with others here please can we have the densercise available on DVD or in book form. Thanks
October 23, 2012
Hi Vivian, thank you for your help. I am going to join the Save our Bones community because I believe in nature. I am going to follow the closest that I can because I need my bones saved. Leaving the drugs I am taking for a year or so, it’s possible, because I have it done, and nothing bad happened.Have a nice day all of you and God help us!
October 23, 2012
Vivian,
Please put your exercise program in book form!! More useful that way.
October 23, 2012
As a matter of fact, Verna, I’m looking into that option. Thanks so much for your suggestion!
October 23, 2012
It would be really helpful if Vivian could answer these questions, particularly about strontium.
October 23, 2012
I apprecite your E-Mais. I would like to know how I can get your book on excerises. I use the treadmill and stationary bicycle. is that o.k? thanks for an answer. Ruth
October 23, 2012
Dear Vivian,
regarding your bone density exercise : I used to live in the S.F. Bay area
where Kaiser was available. I participated in a class : Yoga for Osteoperosis and I felt confident and good about it. Since then I moved
to the Cenral Coast, San Luis Obispo, and checked everywhere if I could find another such class, in vain. It would be great if the Y would offer
such class.
Hldegard Weeks,
October 23, 2012
If you took the class and feel confident in the program, you should start one and lead it.
October 23, 2012
I would like to try your Densersize program, but I can’t view online videos on my computer because I have a dial-up connection. Also my computer is not in a place that’s condusive to exercise.
I urge you to make the program into an actual DVD that we can buy and use.
February 15, 2013
When will there be a printed form of Densercise??…please, please provide this for purchase, I can’t stand to read an entire book on a computer or use it for exercising.
October 23, 2012
Thanks for the suggestions. I’m looking into a DVD and a printed book for Densercise… so “stay tuned”…
October 24, 2012
I would definately buy the DVD form!!
October 23, 2012
I agree. I would also benefit from a CD.
October 23, 2012
Vivian would be interested in any advice. I have osteoporosis. The 4th fracture I had didn’t heal right so I’m bent over. I did’t know whither this would help me. I’m sure any exercise would help I guess just don’t know how to begin. I also have Rheumatoid Arthritis so lot of pain there. Need all help I can get I take predinsone when I get really bad. I want to to off completely because effects on bones.
October 30, 2012
Dear Faye, please come off the steroids, I watched my own mum crumble away literally, she was on steroids. I have had several arguments with doctors to take steroids for my lungs, but I won’t because they take the minerals out of the bones. I care about other people as well as my own health and well being, we all have to help each other here.
October 23, 2012
My husband has osteoporosis and is in a wheel chair in a nursing home and the Dr. wants to give him that IV once a year thing which is dangerous I hear. I want to give him pills with strontium in it but Dr won’t approve it so what can I do? All they give him is calcium which won’t rebuild his bones I’m sure.
October 23, 2012
I’m sorry about your husband, Roseanne. And you’re right, the IV Reclast is a bisphosphonate that has dangerous side effects. And strontium is not the solution either. Why not try the Save Our Bones Program? The most common side effect is feeling better and regaining bone health
October 23, 2012
I notice I’m not the only one with a problem re long-winded promotional videos – usually it’s possible just to read the transcript, if you know when and where to click, but they still take too long to get to the point. If we bought all these programs, it would cost us hundreds per month! Some are more useful than others. I have a problem with the Densercise program, as it’s video also. I need a book!
October 23, 2012
Jean, thanks for the suggestions. I am looking into a Densercise book, since others in the community have asked for it too. I do listen to your suggestions, so I’ll keep you posted
October 23, 2012
Completely agree. No time to watch long (or even medium
videos). After one or two will drop out of the website
if that’s all they do.
October 23, 2012
I totally agree with that.
October 23, 2012
I am also turned off by long videos pertaining to sales presentations. There seem to be a lot more things like this that you are promoting.
October 23, 2012
I would like to know Vivian what supplements you take on a daily basis. I am so confused with what to take for vitamins and calcium supplements. I am following your diet and exercise regimen. My doctor is insisting that I go on bone drugs. I have had 3 other opinions and all insist I go on bone drugs due to my high fracture risk in the spine from my dexa scan. I need a natural way to approach this. If you could tell me what you take I would so much appreciate the information. Thank you…Nancy Kjellander.
October 23, 2012
I do yoga, pilates, walking and cycling and still developed osteopenia with a deterioration since my last dexa scan three years ago. I eat well, so I guess I have inherited this condition unfortunately. Doctor has advised me to increase intake of milk and take a calcium and vitamin D supplement which is now causing constipation! Help!!!
October 24, 2012
Osteopenia (my Dr. states) is part of the normal aging process. We can learn to manage osteopenia through proper diet, exercise, etc., and most importantly by not worrying about it. In fact, worrying in itself solves nothing and creates anxiety and unhappiness. Give your healthful efforts maximum credit!
Best wishes to all,
Andrea
October 23, 2012
Marga, I’m so glad you’re part of our community! Don’t let your doctor talk you into thinking that you’ve “inherited” osteopenia. And don’t listen to your doctor (as I did) about drinking more milk. In fact, don’t drink any milk. It’s bad for you and for your bones. Also, organic calcium supplements are best.
October 23, 2012
Just a question. Is quinoa an alkaline or acid food? In your book it is listed as both acid and alkaline…..is this a mistake? I eat quite a lot of quinoa, hope I’m doing the right thing. Thanks
October 23, 2012
Joyce, quinoa is alkaline, so enjoy!
October 23, 2012
I also would like to know how long a video is. If it is too repetetive I turn it off. Get to the nitty gritty quickly please.
October 23, 2012
I just finished instructor training for Pilates For Buff Bones with Rebekah Rotstein. Now HERE is another exercise program for those with low bone density that is fun, challenging and works. The bottom line is that we need to exercise and challenge the bone with impact, resistance and safe movement. Thanks for all your work to SAVE OUR BONES!
October 23, 2012
Dear Vivian, I would like to inquire if Tongkat Ali extract could greatly help in the development of human bone density as what had been perceived by some of the wellness Guro’s here on the internet. I would like to know your side of it. Thank you for your comment. Sincerely yours, Walter
October 23, 2012
Please, no Adobe Flash videos without warning and saying how long the video is. I don’t have time for long-winded sales presentations. It has not got to the point where, if I see a black rectangle that looks like getting ready for a video, I immediately close the browser window.
October 23, 2012
Thomas, if you’re referring to the video on the Densercise page, it’s only 3 minutes long. But I understand. Not everyone likes videos… that’s why I’ve also included text on that page.