Osteoporosis Exercise: The Heel Lift And Jump - Save Our Bones

Video Overview

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

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

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

I created the Densercise eBook System to help you:

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

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

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

Click here to learn more →

Stay strong and healthy!

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

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Comments on this article are closed.

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  2. Deborah Makro

    Dear Vivian,

    I was thinking this morning that I need more impact to increase the bone in the hip. I was delighted to read this information as a result.I increased the bone in my spine with my last scan, while loosing bone in the hip. Is it OK to wear a recreational shoe while performing these exercises? I normally wear Reebock’s when I walk.

    Thank you!

  3. Irene

    Thanks for the great exercises. Should we eventually be doing all three levels or just work out way up to the highest level and do that only?

  4. Carol

    thank you, I have been looking a long time for appropriate workouts for my osteopenia

    • Vivian Goldschmidt, MA

      You are welcome, Carol! There are lots of exercises on this site – you might like to check out our Weekend Challenges, which are posted every Saturday morning. 🙂

  5. Sue

    Vivian, I am 61 and have severe osteoporosis (T-score -5.0) and already have stress fractures in my toes. Would the beginner’s heel drop be suitable for me? If not, what would you suggest to increase bone density in the feet and toes, and should I be walking as well? Thank you for your help. Sue

    • Vivian Goldschmidt, MA

      Hi Sue,

      As stated at the bottom of this article, I caution that you should check with your doctor before doing this exercise or beginning any exercise program. Not every exercise will be right for every person, and of course you should eliminate or modify exercises that are a problem for you, especially where fractures are concerned.

  6. Ellen Kandell

    Is there a reason why you demonstrate these exercises in bare feet rather than wearing athletic shoes? Is it more effective in bare feet? It seems safer to do it with shoes on.

    • Debbie

      Yes, I’d be interested in know if it better in bare feet.
      I also like to jump on our trampoline,is that just as effective too.
      Thank you for your study.

  7. Janet Paton

    Can’t do these exercises. I have hallux rigidus (big toe which is stiff and fused due to arthritis). My toe doesn’t bend and if it does at all it is excruciatingly painful. Ugh.

  8. JJ

    Dear Vivian,
    Thank you for the great exercise tips. I downloaded the free E book ” Stop the Bone Thieves” , while it may have some very useful information, I strongly disagree with advising people to drink distilled water on a regular basis. Both from my own experience and from articles by Dr. Mercola (you can Goole the articles), I have come to believe that regular consumption of distilled water does indeed pull needed minerals from your body. On recommendations to drink distilled water (per Bragg’s Aple Cider Vinegar book), I drank mostly distilled water for about 6 months. Eventually my hair started falling out excessively and significantly, seemingly with no reason, then I came across Dr. Mercola’s articles on distilled water and BINGO! I found that the distilled water was pulling needed minerals from my body. Please beware and be careful with this recommendation.

  9. Vivian Gilsoul

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

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

  10. Christine Meikle

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

  11. Barbara Elliott

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

  12. Lorette Wilensky

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

  13. Helen Robinson

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

  14. Nancy Kratohvil

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

    • Debbie

      Yes, I love to jump on our trampoline too. I would love to know the answer

  15. Jocelyne

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

  16. Shahnaz

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

  17. Maduridevi

    Cant wait to try this.

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

    • Vivian Goldschmidt, MA

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

  19. Star

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

    • Debbie

      I would love to have the DVD too

  20. Vera Calderon

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

    • Vivian Goldschmidt, MA

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


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

  21. Phil

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

  22. E Scott Peterson

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

  23. A.,Panama City, FL

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

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  25. Deborah Carr

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

    • Sylvia

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

  26. Gillian

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

  27. DJ Spyrou

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

  28. Herminia

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

  29. mary

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

  30. Glenn

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

    • Gail TORTORA

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

  31. carmel

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

    • Lynne Moore

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

      • Debbie

        I would like to know if lifting weights is good along with this program.
        Have you heard of T-Tapp exercise program?

  32. Ellen f Watson

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

  33. Elaine

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

  34. Pam

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

  35. Bob

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

  36. David Griffin

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

    Enjoy your day


  37. Brenda

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

  38. Brenda

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

  39. carmel

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

    • carmel

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

      • Barbara Elliott

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

  40. Instant Abs

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


    Dear Vivian,

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

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

  42. FRAN

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

  43. Judy

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

    • Laura

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

  44. donna

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

  45. Marilyn

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

  46. Evelyn Waugh

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

  47. Mina Padamsey

    Hi Vivian

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

    However, I have a question.

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

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

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

    I would appeciate a feedback from you.



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  48. Petros

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

  49. Glenn

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

  50. Rina Malerman

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

  51. star

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

  52. Star

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

  53. Dottie

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

  54. Nancy

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

  55. Nancy Ferguson

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

  56. Sylvia B

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

  57. Marc

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

  58. Benoit

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

    • janessharrell

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

  59. Linda Fox (UK)

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

  60. carol lawson

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

  61. Jo Armga

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

  62. Rosalind Lee

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

    thank you

    Rosalind Lee

  63. maey ramsey

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

  64. Soofia Abbas

    Thanks Vivian for this video much appreciated.

  65. Michelle Senczuk

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

    • Pamela Clark


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

  66. Sofiya Dubovaya

    I liked the presentation and thank you very much.

  67. Marcy

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

  68. Rosalind Lee

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

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

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

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

    Rosalind Lee England

  69. Anna Strauss

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

  70. Connie Palacios

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

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

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


  71. Karen

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

  72. Abigail

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

  73. Leonard Green

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

    • Isabella

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

  74. peggy stotz

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

  75. pat pittman

    Where is the best place to order vitianms on the internet

  76. Joyce Lenardson

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

  77. Gladys

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

  78. Yaelah

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

  79. ann

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

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

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

    Ann Marie Johnston 🙂

  80. Janie

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

  81. Janie

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

  82. Dee

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

  83. Melissa

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

  84. Margaret

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

  85. Corynne Watson

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

  86. ann Whiting

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

    thank you.

    • Vivian Goldschmidt, MA

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

  87. Barb

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

  88. Kay

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

    • Vivian Goldschmidt, MA

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

  89. Wendy

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

  90. Lisa

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

  91. j carter

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

  92. elisabeth weber

    Dear Vivian,

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

    Thank you for your advice

    • Vivian Goldschmidt, MA

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

  93. Caroline Small


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


  94. Karla

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

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

    Thanks for your site.


    • Diane Martinson

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


  95. Ingrid

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

  96. Marnie

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

    • Vivian Goldschmidt, MA

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

  97. Carol

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

  98. irene

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

  99. Norma

    Thank you for a great exercise.

  100. marion

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

    • Marnie

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

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