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.
Stay strong and healthy!
Thanks for the video,Vivian. Very interesting. I will try the beginner one ,but because I have had two hip replacements and a revision as well, and have past my 83rd birthday, I will probably stop there.
hi vivian,just wondering when you are doing that exercise your knees seem to travel forward beyond your toes.i am a personal trainer and was under the inpresion that this can put pressure on the knee joint and cause damage.i would love to know your view on this.
thanks
leonard
Thank you so much for sharing.
Will start that exercise that was very well explained.
I will also share with others.
God Bless
Do so much walking briskly every day and will now try your hip exercises. Thanks for the help. Jean
Vivian: I will include these with what I am already doing, to help recover from a broken right femur just above the knee which occurred more than six months ago at the end of the ski season, when I fell and my bindings didn’t release. I have osteoporosis and am more than grateful for your very useful book. I will check with my physio as to when I can do the final level. Thanks again for all your help.
This video will not come in. It just keeps circling, but not picture or sound.
Thanks Vivian, I will do this exercise, it looks good and makes sense. Cheers, Norma
We owe you so much!
Thanks for all your help!
Thanks Vivian! This is very helpful.
You are the best.
We owe you so much.
Vivian, thank you for this great exercise, highly effective, and as with all your contributions to women’s and men’s bone health: thoroughly researched.
Thank you so much.
Robina Salter
I think these excercises are easy to incorporate into my weight bearing & walking routine that I do now.
Also adding ankle weights to the lift & drop excercise only should be very helpful as well.
I stopped taking any medication this August after taking them for 4 years. I agree with you on the long & short term effects.
Thank you for the infor and updates,
Pat Lambros
G-R-E-A-T!!!!
DO YOU HAVE AN AROBICS VIDEO?
I’M ON MED THAT CAUSES BONE DENSITY LOSS. HOW OFTEN SHOULD I DO AROBICS? WOULD WALKING HELP MUCH?
Hi Shirley,
Walking is an excellent weight-bearing exercise to help you build strong and healthy bones.
Hi Vivian.
I find your book very interesting, haave come off my fosamox and am starting to so your exercises.
Thanks Vivian
Have just done my first 50
Thanks so much for the video. I do a lot of exercise so I can easily incorporate this into my workout. You look great, by the way.
When having a bone density test,,,what is a good T-score………& please give it in metric as we are in Canada.
thank you so much for the exercise – had trouble viewing video – kept stopping every few seconds but I watched it all as it was so interesting & I will start doing it. thanks again, Virginia
Vivian – I like your three level exercise and wonder if you have ever tried all these on a rebounder – I do these as well as jumping jacks on my 48″ rebounder with its stabilizer and it is a great workout and good fun and builds more and more endurance each time.
Interesting video. Should I be doing this on a
soft surface such as a carpet or an exercise mat? I am concerned about injuring my heels if
I come down too hard on the floor.
Sandy,
You can do them on a soft surface or mat. Also, you can wear sneakers for extra cushion and foot support.
Vivian:
I just played your video and am quite impressed with the exercises. I do plan on trying them I walk outside a lot and I ride my exercise bike every other day.
Thanks again for the helpful video
No sound? But visual. Thanks
Thank you so much, Vivian, for these exercises. I go to our gym almost everyday and exercise but this will really target the hips for me. I have advanced osteoporosis but am doing everything I can to stop the progression of it by eating correctly and exercising. I don’t take medication any more (stopped in 2003) but my bone scan just seems to get worse and worse. I am only 58 and my bones are worse than my Mom’s who also has osteo.
I have enjoyed your emails and wish I had learned a lot more about all this many years ago. Have been wanting to ask you if at 78 years I can reverse or stop bone loss. I do have osteoporosis and osteopenia. Am recovering now from ankle and leg bone break this past summer. Am still in a boot cast for another week, perhaps longer as I understand that may be a gradual process.
I have taken calcium for years, for years I took Fosamax believing my dr.’s advice. I stopped that over a year ago after reading about it.
I just feel that probably at my age it is hopeless to really do much about bone loss. Is this so – can I really help my bones now? I never want to have to go thru breaking bones again, this was the first and last time, and I really want to do something if I can.
Thank you for listening.
Dot Thrall
Thank you for the vedio I will be sure to add this to my daily activity. Have you ever heard of anyone having an adverse reaction from Actenol by developing sever arthritis of the neck with bone spurs. I took the medicine only 2 months and started to have sever neck and head pains. I stopped the medication right away and now found out I have the above problem. This is for the past 5 months. I would appreciate hearing from you. Anita
I have been taking once a month actenol for a few months and feel ok. Weekly dose left me with a little indigestion. I too, have severe neck pain, but don’t think it has anything to do with the drug–it’s not listed as side affect.
I was on Actonel from last December until 4 weeks ago. I had severe neck pain from April until just a couple of weeks ago. The pain disappeared soon after I quit taking the Actonel. My jaws were also giving me a lot of trouble and that is also clearing up but is a bit slower.
Anita,
While I don’t recommend taking Actonel, I don’t think that the bone spurs and arthritis are caused by it.
Thank you for the tips; If you say so I follow;your Save Our Bones and every other article you have written have helped in my recovery from a battle with biophosphates and the damage they can cause. Thanks again!
very interesting – I can do the 1st level no problem but the next levels are very hard on my arthritic knee – any suggestions????
Yes, stick to the beginner’s level.
Hi Vivian,
I tried the exercise but it takes me a long time to complete as I have 2ndary progresive MS
and I just recovered from an MS attack last time I had an attack was 2004.
I like trying to do exercises but I tire fast.
Thanks for the info.
Dale
The jumping exercise would be bad for severe osteoporosis of the spine. I would like to hear of safe exercises for the spine.
Mary,
You’ll have them soon.
Unable to view the video. Is there another way to link to it? Also – my osteoporosis is mainly in my spine, specifically L3,4,5. I had spinal decompression surgery 3 months ago for severe stenosis and feel much less pain – however I cannot do exercises that require repetitive bending. Do you have any appropriate exercises for spinal osteoporosis?
You would not be able to do these exercises, Cathy, as they include jumping which is disastrous for spinal osteoporosis. There don’t appear to be any safe exercises for this.
Hi, I will try the exercise. My right hip has been bothering lately and I’m not sure why but I will try anything that is natural. Thanks for your research. Do you think Sally Fields really knows what she is promoting on TV?
Rose
Sally Field’s commercial is a farce.
she either didn’t have bone problems or she is lying. I think she is just being paid to make this commercial and she should be challenged about the truth. If I had the resouces I would do it.
Hi Rose,
I’m not sure about what the former “Flying Nun” knows about the product she is advertising. But, to keep things in perspective, I believe in FREEDOM OF CHOICE and the POWER OF KNOWLEDGE. So bring on the cute ads, Sally! We know better 🙂
Vivian,
These excerises are simple enough for everyone.
I’ll start doing them today. Thank you for all your tips.
Judy
Thank you so much, Vivian for this exercise. My ankles have become very stiff, and when I got to the advanced exercise where you jump and come down hard on the balls of the feet, I felt a shocking pain like the front of my ankles would crack in two. I’m so grateful to you for the knowledge I just got on the state of my ankles by their reaction to the jump. That was very important for me to know, and it may help me to find out what is really wrong with my ankles. You may have just unlocked the door to finding out. Many thanks!
quick and simple !!!
now find us one for the back !!
continue your good work and research.
MANY thanks !!
I would also like one for the back. I think the jumping exercise would be bad for spinal osteoporosis
Patricia and Mary,
I’ll demonstrate exercises for the back in the not so distant future.
Stay strong!
So glad to know that you soon will show exercises for the spine.
I too, as many others, had trouble downloading your exercise video. I could not view except for one or two seconds at a time and it took hours to load! Could you use either Window Media Player format or Microsoft Office Power Point format for your exercise videos? If you could, then we all could view with no problems.
Thank you for all your help.
Jill
Thank you so very much for this wonderful video! I can’t wait to get started. This looks to be one of the most helpful things I have seen on being able to increase bone density in the hips. That is where I have the most loss. Thanks again for all you do for the women of the world!
Hi Vivian:
Thanks for showing us this exercise and I am going to try to do this every day but I can’t promise.
It looks so nice and sunny and warm there but we do enjoy our fall weather with it’s gorgeous colors in good ole Nova Scotia, Canada.
thanks again
Carol
Thank you so much. You are always so helpful. I heard that jumping on a trampoline is suppose to be good for you to.
Thanks again.
Thank you for taking the time and trouble to make this video. Would be great to receive more exercises and tips this way.
Great video, I have been doing step one of this exercise for some time, but will now move up to the higher level, thanks for showing us how.
Janet Warner
I love these exercises! I started your program on May 31. I am doing as much as I can do to build my bone back. My goal is the end of next March when I get another Bone Density Test and see my results. I will add these excercise routines to my Jazzercise and Pilates programs. Thank you so much for all your help. Cynthia Kuehn
You said results of these exercises was shown to help premenopausal women. How about postmenopausal who have significant osteoprosis?
Wondering if you have any knowledge of the Juvent 1000 Vibration Platform from Juvent Medical, Inc.? We heard about it and it was used by NASA for the astronauts in space. You are suppose to stand on this for 20 min/day and the vibration is suppose to help improve bone density in the hips with far less jarring than the exercises that you are proposing. Obviously this machine is expensive, and your exercises cost nothing, however, in looking at the action online, it seems like there might be something to this vibration platform.
Yvonne,
Appropriate levels of vibration stimulus DO indeed build bone because while standing (knees flexed all the time!) on vibration platform your body is being moved rapidly so this creates acceleration forces also known as G forces like in a plane. So there is increased “gravity” = g forces. As you know bones loss mass in zero G environment of space and gain mass if vibration is applied.
Best platforms are commercial grade from a company called Power Plate http://www.powerplate.com
Sincerely,
Greg
I have read that some of the Vibration machines, are starting to show hair line fractures in people that have Osteoporosis!!
My Dr. told me, those machine have only been tested on Sheep, and have shown good results, but not enough testing yet.
Why sheep, I have no idea!!!!
Also all machines are different..Beware.
I would be causus of these machines.
Dear Vivian, thank you for sharing this. I am so grateful. I have been so worried about my hips and having trusted any of the exercises I am familiar with as being effective. Additionally, I am 72 years old and just recovering from a long period of inactivity and I cannot do anything strenuous. These exercises, I tried all levels, are great for me. Erika
Awesome! I’ve been using by “stepper” and now I will add this, also. A big THANK YOU for sharing this, Vivian.
Blessings, Julia
Thank you for this exercise !
Thanks Vivian, I tried the exercise and really enjoyed . I plan on moving on to the next level in about 3-4 days. I really appreciate your help and by the way I did not take the Actonel.
I will certainly incorpotate these exercises into my regiment and thank you so very much… wondering if you have that targets the spine as my hip is within normal now but spine is -3.2 takecare Pat
Thanks, Vivian, this is a great exercise to do when I need a stretch break from my computer, just off my kitchen. So simple, so easy, and so energizing. If it builds bone density as well, that’s one big bonus! I love it already! Wish we had your sun up here on Vancouver Island today!
/ Claire
Dear Vivian,
As always, I appreciate any information you send, thank you again. At this time I am recovering from foot surgery (an implant was inserted into ankle bone)and would be unable to do any “jumping” for quite some time!
Thank you for all your hard work…it pays off, believe me!
Best wishes,
Florence
after trying everthing i can not get the vido what could i do to get it i have tryed everthing. help me please
betty
Looks like a pretty easy way to strengthen my bones. I’m going to add it to my daily workout. Thanks Vivian!
Thank you Vivian! This is great. I appreciate you sharing the exercises.
Andrea
Thanks a lot for that Vivian, I’m definitely going to try it in slightly less sunny Hertfordshire, U.K.
Great video Vivian. Love its simplicity which is a good impetus for doing the exercises.
Thanks so much,
Eda
great. I will definitely do this.
this is a practical exercise for strengthening hips. I am in a wheelchair and cannot stand upright because knees will not AS YET straighten to do this excercise. Will you suggest lying down and giving me exercises to rellase tendons in back of legs enabling me to extend the knees straight? I am told by my chiropracter that cartlige in knees that have damaged WILL REFORM ACCORDING TO PRESSURE OR GRAVITY. I have seen evidence of this in 6 months. J. Armstrong
I am going to try it really think it is great