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!
It was difficult to see what you were doing because there was no contrast between your feet and the floor covering. It would be helpful if you would roll up your pants leg and use a dark floor covering. In the intermediate exercise, did your feet leave the floor?
I am a 60 year old female and am enjoying reading your book and am beginning to practice 80/20 nutrition. I’d like to know if Agave nectar and buckwheat are acidifying or alkalizing.
Thanks, Debbie
I am very impressed that you are sharing this information, i was diagnosed with crohns disaeae in 2005 and had to use steroids. Now I have Oesteoperosis and my hips are killing me. I hope that this exercise will help.
thankyou Vivien
I got your book. I am 50 and have osteoporosis of the spine. I am very scared. I have a 6 year old daughter. I want to believe that what you say is true. I went to a bone specialist and he told me it was not. I am feeling forced to take the drugs. Help. Anyone out there really benefit from this program?
My comment goes to Marla. I am 58, and 2001, was told I have Osteoporosis. Dexa showed I was low in bone density. My OB/Gyn started me on Fosamax and I was on it for around 7 years. Then I had several more Dexa exams, But around the 7th year of taking this drug my reports started to get worse and My Doctor told me that if I tried Actonel it might help me increase my density levels. One year later all it did was to increase by one point. My Doctor then told me she wanted me to try Forteo. I told her no that I’d stay with Actonel for another year. I went home and started to do research and found out about Save our Bones, and decided to quit all bisphosphonates. I have been doing this since the middle of September 2010. I am taking organic calcium that Vivian Goldschmidt has advised. Eating more dark leafy vegetables each day and drinking non sweetened almond milk and eating more no fat greek yogurt with honey and fresh cut fruits.
I am glad that I quit using these drugs and now think it is the cause of my bones getting worse. I have nothing to loose but more to gain from quitting these drugs and following Save Our Bones advice.
Thanks, Priscilla
Can I purchase Vivuan’s book at Barnes and NobTles? Monica
From what I understand it is not available in bookstores.
Have stopped taking fosmax, miacalcium & actonel. So much pain and choking so I stopped them after about 10-12 years, once I realized they could be the cause of it all. I was put on cholestrol med’s and the pain got so bad in arms and legs I stopped them. The Dr’s now insisting I take ezetrol, he said it is not a statin as the other drugs were. I don’t know what to believe anymore, I do not want them in my system.
I have your book and I am very impressed with all your research. Why are the Dr’s so determine to perscribe these drugs instead of a natural approach.
Thank you for all your work.
Barbara
I was demonstrating this exercise to a friend & nurse & she said I was going to get stress fractures. What are your thought on that? I walk & jog (a short distance) at least 5 times/week with no problems. Thanks. Phyllis
Thanks, I’ll do the exercise every day.
Thank you for your demostration. It looks very simple to do and effective. Would jumping rope give me the same results for my hips?
Thanks
Betsy
Yes Betsy, jumping rope is great as long as you come down on your entire foot and not just your toes. Just make sure you have your doctor’s ok and that you don’t overdo it!
I have a collapsed vertibrae L1 and am not sure if I should be doing any exercises at the moment. Taking lots of pain killers and I’m in a lot of pain when I stand or sit up for long. Best position is laid down with my head propped up and knees bent. I sleep with a cushion under my knees. Diagnosed in August 2010 I’ve sent for your book but it hasn’t arrived yet. I have an appointment at hospital in December.
I can’t relocate the page that gave the banana recipes and you talked about bananas. Can I get those recipes again? Please!
VIVIEN THANK YOU FOR THE EXERCISES I HAVE BEEN TRYING TO DO THEM. I FIND THEM EASIER TO DO IN THE SWIMMING POOL. wOULD THE POOL EXERCISES BE AS PROFITABLE?
THANK YOU
Thanks for the exercise for the hip. I have osteoporosis, and will not take fosamax, or anything like it. I have been doing exercises,and many things to help improve bone density. However, my hips have improved, (as shown from a recent dexa scan) but my spine has not. Are there any exercises specifically to help improve the spine?
Yes, I too would like to know of exercises that will increase the bone density of my spine. Many thanks for your help Vivian
Thank you, Vivian, for the video. I too, am wondering at what point do you go from intermediate to advanced?
I do enjoy your information!
Dear Vivian, QUESTION,In RELATION TO THE THREE STAGES, AFTER THE FIRST FIFTY OF BEGINNERS WHAT DETERMINS THE ELIGABILITY TO START THE INTERMEDIATE STAGE AND THEN EQUALLY SO ON TO ADVANCED, OR IS IT ALL ONE EXERCISE.Lovely to see you in your garden, it’s also sunny here today in Devon UK, particularly so at the start of our autumn. Best Wishes, FROM Adrian.
Dear Vivian,
Thanks so very much for showing the Heel Jump exercise. I really appreciate all the information that you have been emailing to me.
I also wanted to know if this Heel Jump is also
good for the Lumbar Spine?
In the meantime, I will continue with the Heel Jump exercise.
Thanks again, and I look forward to receiving your response about the same exercise for the Lumbar Spine. There is no rush in replying.
I’m just so happy that you’re emailing all the information to all of us, and again, I really appreciate it very much.
God Bless You Always,
Adrienne
I am a Reebok certified fitness instructor for last 20 years. Since 2 years I had osteoporosis and had left hio replacement. The 3 levels of exercise are exellent but recenly a had compressed disc in the spine for which I was opersted as osteoporosis is very severe. Can I then do this exercise without injuring my spine. I was operated on 29th of June 2010 where medical cement was filled under local anethesia and disc restored but other discs can also be effected so I am given calcium and certain precautions like no bending, lifting weights etc. Please advice. God bless you.
Very easy and impressive. I will start doing this and will let you know how I feel.
Looks simple but effective. Congrats. Marius
I liked these, but alas, the video wasn’t closed-captioned, even although I understood the exercises.
I like this excersise. I will do it constantly.
Eleanor
I had a bone density done and the report
I have Osteoportic and osteopenic
was told to take forteo but i have had kidneystone also i cant take fosmat becaues i have ulcer in my stomach so what do i do?
i dont truse these doctor anymore.
I am so interested to learn of anything that might help improve my bone density. I have Charcot Marie Tooth [ I hate to say disease] so I won’t. I cannot do those exercises so do you know of any other very gentle exercises I could do. I wish you had chosen CMT to research you are such a clever lady, we could do with your expertise. I am trying to convince the medics exercise is good for CMT, especially stretching exercises.
I love your program – – have changed my eating habits i.e. no more milk, eating apples every day, bought plantains for the first time today and doing your exercises on this video before I sit down to the computer. I packed in Actonel (only took for 5 months thanks to you) and will have my bone dentisty test done in a year to see if I have made progress to better bones. I can’t stop walking about your programe to all my friends (we are mainly in the 65-68 age group).
HI ive looked at your viedo and im going to give it aa go will comment back next week tell how get on ive been dignosed with osteoporosis ive had it for over 5 years ive just had my 2nd bone dentsey scan in june annd its inproved a little but this could be because ive stopped smoking due to my health. nell scotland
HI ive looked at your viedo and im going to give it aa go will comment back next week tell how get on ive been dignosed with osteoporosis ive had it for over 5 years ive just had my 2nd bone dentsey scan in june annd its inproved a little but this could be because ive stopped smoking due to my health.
Thanks for showing the exercise for hip. I do work in the flower garden’s and yard a lot. Brenda
Thank you for this information . Greatly appreciated. What is the difference between Osteoarthritis and osteporosis? I will definitely try these excercises and let you know how I feel . once again my sincere thanks .
Hi Vivian
I have now tried the exercise a few times and find that I sure feel the work out on my legs which is very helpful, and will continue doing them. You have been a great help to me and I feel very grateful for all you have done for me. Thanks every so much.
looks easy and if it helps, all the better. thanks for all your insight, love your book. marilyn s
The audio didn’t come through wo I watched w/o sound. I have lower back issues and am concerned that the jumping is too high impact for me.
Vivian, Thank you so much for what you are doing to help educate us about the best approach to improving our bone density. I enjoyed the exercise video but have lots of lower back pain and am unable to do the jumping because of the impact. Are there other exercises that would be effective?
These exercises killed my back!!
Hi Anita,
With any exercise, it’s important to make sure you have your doctor’s ok, particularly if you have any other health issues. And, again with any exercise, the key is never to do it to the point of pain. If it hurts, stop! Not every exercise is right for every person.
I’m in the mountains and still have dial up. Thus am unable to view videos, it seems, and am interested in the heel, lift and jump exercise but can’t access it. Any other way to do so?
Thanks,
s
Thank you Vivian for the video exercise. I will be trying this exercise for sure.
I enjoyed the video. Thanks for that.I can do the first excercise, but can’t do any jumping.I had a total knee replacement and the other knee, needs doing, but keep putting it off. Also, have a rod and screws in my back, so afraid to tackle that.Plus my age is against me.Thank you Vivian.
Cathy smith
Thank you Vivian for these hip strengthening exercises that you described in 3 easy steps and at a persons own pace. I think they will be good for me as I sit alot at work and enjoy walking and also working out at Curves. I am thin and in my early 60’s this is just perfect. Thank you for demonstrating them for us. I take Actonel 1x wk for a number of years but will stop this Winter as my Dr. monitors my bone progress. I want to say thank you for all your good information. Anna
Thank you Vivian for these hip strengthening exercises that you described in 3 easy steps and at a persons own pace. I think they will be good for me as I sit alot at work and enjoy walking and also working out at Curves. I am thin and in my early 60’s this is just perfect. Thank you for demonstrating them for us.
Interesting exercise. I’m glad to know of specific benefits. I did the beginning level in two increments. It felt great! I can do 15 little jumps. I have sinus tarsitis (a form of arthritis) in the left ankle/foot. Hey, I’m believing to overcome. I plan on doing level one 6 times a week and level 2 as much as I can without pain. Any comments?
My bone density in the hip is totally normal. I have done the Tufts University recommended lying on back/ hip swing from side to side for years. My problem area is upper spine, now
-2.8. Do you have any recommended exercises for the upper back. I see you advocate daily exercise, opposed to taking a rest break. Thanks for your input.
I loved the video, it was well explained, I had a hip replacement last year (not the result of a fall) due to ostiopania, and found this exercise great. thank you from pearl in England
Would this be more beneficial if done on a rebounder that has the handle?
Thanks Vivian for this just found your website by accident. your Book is very interesting.
Mary
Very good exercises, I knew about the first one, but not the other two, I will deffinately try them, as they look very easy, thanks Vivian, Mary
The video kept breaking up but I managed to pick it up. It is most challenging and while I may not be able to do the advanced 2 jump just yet have put it on top of my exercise list. Cecilia.
Brilliant exercise Vivian. I will try to do this even though I have mid-foot arthritis.
Hopefully it will help the hip/groin pain I am
experiencing periodically.
Just viewed your exercises on improving bone
density for hips. My mom has always had knee
problems and is bone on bone, getting ready
for knee replacement surgery. What other
exerice can she do for her hips to improve
density if she can not jump, jog, skip and told no high impact activities on her knees.
Excellent video! Will certainly be doing those and so easy to do anywhere there is something for you to hold onto for balance. Well done and thank you. By the way your book ‘save our bones” is excellent and well worth buying.
Great excersise vivian, will start to include it with my walking,I need all the help I can get.
So thanks for the good information,
madeline
Thank you for sharing theses exercises!!! Any info is great, as I do not ever want to take bone density pills!!!
I had two hip-replacements, one in 2008, one in 2009. I fell, and fractured my left femur, can I still do those exercises?
I walk 5/6 times a week for 4 miles. During the summer outside, in the winter on a treadmill.
Do you have more spine exercises? Thank you.
I have osteoarthritis in my knees and am afraid to do these exercises, except maybe the beginners level. I am frustrated because exercises involving heel strikes hurt my knees, including walking for any useful distances. I do lift weights. Any suggestions?
thank you for the video. I have osteporosis and have recently taken up Karate.the execises you did,espicialy the first one , are similar to ones i do forour exercise regimen. Im very weak at it right now but will keep it up.