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
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- 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.
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Stay strong and healthy!
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!
Deborah
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?
thank you, I have been looking a long time for appropriate workouts for my osteopenia
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. 🙂
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
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.
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.
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.
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.
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.
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
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?
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.
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.
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
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.
Yes, I love to jump on our trampoline too. I would love to know the answer
Thank you for the added details about this exercise, how and why it works well for.
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?
Cant wait to try this.
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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.
Please respond back to by me by this e-mail address. What I would like is a DVD of all your exercises so I can do them by watching the T.V. screen. I won’t read them & I can’t watch it on my computer. Do you have one?
Thanks
I would love to have the DVD too
I have osteoporosis in my hips, the right one is bad,my doctor does not want me to jump, do you have other exercises that I can do without jumping? I will have the injection of ” Prolia soon. Will I be able to jump when bones are restored from Prolia?
Please advise,
Thanks,
Vera calderon
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:
https://saveourbones.com/prolia-denosumab-review/
And please check with your doctor before beginning this or any other exercise program!
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.
Thank you for this information this is something that I can do, and I will not need a gym, thanks again.
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?
Normally I do not learn article on blogs, but I wish to say that this write-up very compelled me to take a look at and do so! Your writing taste has been amazed me. Thank you, quite nice post.
Thank you for the exercise. I noticed you did it in bear feet. Is that more beneficial or are sneakers just as good?
Deborah
IT sound and look simple. I’ll try to make it before doing everything.
Thanks Vivian for the Video on Osteoporosis Exercises.
Simple and effective.
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?”
Dear Vivian, Thanks so much for all great information. I loved, it is easy.
God bless you.Herminia