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Discover the top 14 things you’re doing that are damaging your bones.

Use a Can Of Food To Build Your Bones

can-osteoporosis-exercise

Sometimes, the simple things in life are the most effective. That’s why I always try to find new ways to apply this principle to bone health. And guess what: you really don’t need a lot of special supplies or equipment to boost your health and build your bones. In fact, the bone-building exercise I’m going to show you today just requires two cans of food!

But first, before I show you how to do this exercise, here’s a brief recap of why it’s so effective at building your bones.

The Density Training Method

Most exercise programs apply a cookie-cutter approach. But striving to reach a standard that does not meet your unique health needs can actually result in injury.

You see, no two people are exactly alike, which is why I believe that exercise is most effective when it can be customized with your individual needs in mind. This is particularly true when it comes to building your bones.

With the Density Training Method, you’re in control – you can do as many or as few repetitions as you can handle, and rest for as long as you need to within a certain time frame. It’s based on the concept that short bursts of intense exercise, with a rest in between sets, increase bone density better than prolonged exercise. And best of all, no special equipment is required.

How the Density Training Method Builds Bones

When bones are subjected to pressure from muscle tension and gravity, they respond by building up more bone. With the Density Training Method you exert healthy pressure on your bones, which in turn helps them become naturally denser and stronger.

Today, I want to share one of the exercises based on this method. It’s called…

The Lateral Raise

This resistance exercise targets the bones in your shoulders, as well as the muscles in your shoulders and deltoids. It also helps improve your posture. Plus all it takes is just 5 minutes. The only “special equipment” you need are two cans of food (or if you prefer, free weights that you can lift comfortably). Here’s how to do it.

1. Stand with your feet shoulder-width apart.

2. Hold a can of food or a free weight in each hand.

3. Begin with your arms straight down at your sides. Lift your arms straight out to the side until they’re straight out from the shoulders. Use your shoulder muscles to create the action, not your hands or the momentum from the movement.

4. Lower your arms.

5. Repeat 12 times, and then rest for at least 10 seconds. Repeat this pattern at your own pace until the 5 minutes are up.

You’ll find exercises like this and many, many more in…

The Densercise eBook System

This exclusive, four-week system contains the most effective exercises that increase bone density. Here’s why it works, and what makes the Densercise eBook System uniquely effective:

  • Densercise exercises target key areas that are prone to fracture, such as the hips, wrists, spine, and ankles.
  • Its easy-to-download digital format means you can get started right away.
  • Thanks to the Density Training Method, the exercises are customizable to your fitness level.
  • There’s no guesswork on how to do each move because when you get Densercise, you also get the Online Video Collection, where I demonstrate each move.
  • You don’t need to invest in costly exercise machines that take up a lot of storage space.
  • Besides strengthening and building your bones, Densercise tones your muscles to help you achieve a youthful look.
  • All it takes is 15 minutes a day, 3 times a week.
  • And when you order today, you’ll also get the Densercise Eating Guide, packed with healthy eating tips to maximize your bone-building results.

To find out how you can try Densercise risk-free, please click here.

Here’s to your strong and healthy bones!

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28 comments. Leave Yours Now →

  1. Mary Jennische June 12, 2013, 12:11 am

    I have your book ” The Bone Health Revolution” New Expanded Edition- Coywright 2008-2009. Is the information in your “Save Our Bones Program” the same?
    I have read that it is not good for people to take B12 with Folic Acid, what do you think?

  2. Melba Lucius May 19, 2013, 7:18 pm

    Two yrs ago July the Dr told me I Osteoporosis that needed treatment but realized when I went in to talk to him that he had made a mistake and I only had osteoponeia that was not bad enough yet for treatment. This led me to you book and a big change in my eating habits. I have tried very hard to follow your suggestions, receipes and exercise. I am not able to afford all the natural supplements and other resources you recommend but I do read your emails (which I appreciate and thank you for). I went this week for bone desity test and was very disappointed when I learned my osteo was worse and I am now a candidate for medication. When I informed Dr. I would not take meds (I have a long history of disagreeing with him)he told me he would not fight me on this and that he probably would not take meds either. I am 73 yrs old, on no medication and have been exercising regularly in past 2 years. I am very active. I did learn this past year I have arthritis in my spine. Any suggestions of what I can do that might help my bones. Thanks for all your work and desire to help all of us live better, healthier lives. Melba

  3. Susan Harper May 15, 2013, 2:31 am

    I’ve been wondering about the rebounder. Is jumping on the rebounder a plus for building bones? I’ve used it to help my lymph and adrenal function, but have now been diagnosed with osteoporosis. Do we need more impact than a rebounder might give?

  4. Leslie (Ms. L. Carmel) May 14, 2013, 12:43 pm

    Hi! Vivian,

    Can You Get The Densercise Book From From A Bookstore Or At Your Local Library? Please Let Me Know. And I Thank You Very Much, In Advance, For Letting Me Know About This!

    Take Care Of Yourself, And Be Well.

    LOVE, LESLIE (MS. L. CARMEL)

    • Vivian Goldschmidt, MA May 14, 2013, 9:32 pm

      Leslie, at this time, Densercise is only available in digital format. So there’s no hard copy or printed version available. Many people do find that printing the Densercise manual is very helpful. :)

  5. Nasi May 14, 2013, 6:11 am

    Hello Vivian:

    I was told by my doctor that I might have fluid in my hip area. After the scan I was told that I have fluid and I prefer not to have injections or take medications, do you have any suggestions? Thank you!

  6. Mo May 14, 2013, 4:16 am

    Do you know if it would be damaging to bones to use a vibration machine,(ocsillating machine) if you already have oestioporosis please?

  7. Natalie May 13, 2013, 11:00 pm

    Dear Vivian, I just had my first DEXA bone scan. The results came back “normal!” The amazing part of this is, I am 47 yrs old, and currently have Stage 4 Metastatic Breast Cancer to the Bone. I have been fighting the cancer for 2 years now. So to see my first bone scan come back normal, tells me I am doing something right. I stopped taking the Xgeva after the 2nd shot because of the side effects and bone pain I felt, all because of your Save Our Bones Program. Thank you! I take the supplements you recommend, and am slowly adding the exercise routines you suggest. Your program works!

    • Vivian Goldschmidt, MA May 14, 2013, 9:34 pm

      Natalie, that’s fantastic news! Thank you for writing in and sharing that. I wish you a full recovery and excellent bone health!

    • karen May 14, 2013, 3:17 pm

      Hello, Congratulations on such good test results. Since you are interested in natural ways to improve your health, check out breast cancer at http://www.nutritionfacts.org to learn what scientifically researched foods you can eat and what foods to avoid to assist you in fighting metastatic breast cancer.Some simple and very safe modifications to your diet may at least slow down if not eliminate further growth of tumor cells. Good luck and keep up the effort to take control of your health!

  8. Dolene Helm May 13, 2013, 9:29 pm

    Dear Vivian,
    My mother is 94 yrs old and complains about lower back pain every day, and the only relief she gets is ” lying down in bed ” She says it is so painful when she is up and about. what are your suggestions? would the cans help? She is also diabetic and has no feeling in her hands and feet? Please help!

  9. Sylvia Grossman May 13, 2013, 9:21 pm

    I am 58 years old and at the end of my meno[pause. I recently had my Bone Scan today and found out that I have lost 7% bone mass in my femur in the last year. My Endocrinologist has suggested I go on a new medication recently approved by Health Canada to stop the bone lose. I refused the medication. I have been trying to follow your advise and refused to take the medication. I opted to try to build my bone mass and would appreciate any advise and suggestions.

  10. Renee May 13, 2013, 4:18 pm

    Hi Vivian, I am turning 53 years old soon! I have always been in Good Health. I have had a Fibula fracture about 2 yrs ago. I have been told that I have Osteopenia. I need to know what’s best for me to do for Better Health? Vitamins, food, what to drink, etc… Please help give me some advice!

  11. Terri Graham May 13, 2013, 4:01 pm

    How can you order the hard copy of dencercise instead of the ebook?

  12. Nebiha Mohammed May 13, 2013, 1:56 pm

    Thank u for help

  13. Chuck S May 13, 2013, 1:03 pm

    You can use 2 gallon bottles of milk or water, 8 pounds each. Or have them 1/2 full (= 2 quarts, 4 pounds), or 1/4 full (= 1 quart, 2 pounds). Vivian does recommend against drinking milk.

    • Chuck S May 13, 2013, 1:08 pm

      I started doing this with 2 – 2 liter soda bottles full of water (4 pounds, 3 oz) and worked up to 15 pound dumbbells so far. Another thing I use is drop sets. When I’ve done as many reps as I can with 15 pound, I imme3diately do more with 10 pound weights.

  14. Elizabeth M. Wright May 13, 2013, 10:45 am

    Thank you Dr. Vivian for this simple effective exercise that a 82 year old woman can do easily… GOD BLESS…
    Elizabeth W.

  15. elle May 13, 2013, 7:45 am

    I have been drinking raw milk and am curious if you agree with drinking it on a daily basis. It has all the
    vitamin A & D so I view it as a plus to sneak in my one cup of coffee and not feel too guilty. I have also been
    making bone broth in hopes of improving collagen. I have bought the Densercise video and it works for me.
    I have MS so some of the exercises I can’t do but many of them are good to great so many thanks El

    • Vivian Goldschmidt, MA May 13, 2013, 8:22 am

      Elle, I actually never recommend drinking cow’s milk daily, even if it’s raw. I do recommend plain, unsweetened, organic yogurt, though – it’s bone-healthy! And don’t feel guilty about your cup of coffee…I start my day with a cup, too. :)

      I’ve actually written quite a bit on these two subjects – you might like to read these posts:

      http://saveourbones.com/drink-this-not-that-for-better-bone-health/

      http://saveourbones.com/are-you-part-of-the-60-percent-who-should-never-drink-this/

      I am so glad you’re able to find ways to exercise with MS – the fact that it’s customizable makes all the difference! :)

      • Nuno Morais May 14, 2013, 2:57 am

        Hi Vivian,
        I don’t drink milk by itself but I have kombucha tea, kefir, Villy yogurt and Caspian Sea yogurt in a daily basis (all of them are probiotics.
        Your opinion, please.
        Thks.

  16. Celestina Marie May 13, 2013, 7:40 am

    This is a great excercise and one I do everyday with free weights. Thank you for sharing the benefits.

  17. Terry May 13, 2013, 7:16 am

    What I love about your Densercise program is that it is so easy to adjust it to fit our needs. I have Osteo in my lower lumbar area so I make sure I choose from the options available and add one of these to my workout every time. The can idea is a great option although I already had 1 lb and 3 lb weights to work with. Thank you for making it so easy to succeed!! Big Hugs!!

    • Vivian Goldschmidt, MA May 13, 2013, 8:16 am

      Thank you, Terry! That’s one of the key elements of the Densercise program. Plus, it’s easier to stay motivated when it’s not complicated! :)

  18. Martin May 13, 2013, 6:19 am

    Very valuable excercise and simply brought ! Thanks..

  19. meema May 13, 2013, 4:51 am

    dear Vivian, thanks for your advice, it really works

  20. ABIMANU mathoorasing May 13, 2013, 3:23 am

    Dear Vivian
    I always learn something new from you, and wish you keep it going to save our bones.
    Thank you.
    Abi

    • Vivian Goldschmidt, MA May 13, 2013, 8:17 am

      Thank you, Abi. I appreciate the encouragement and kind words! I learn many things from the Save Our Bones community, too. :)

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