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!
So good of you to share and being able to view an acutual video really helps. I will get started today. Thanks again Brenda
do these exercises (heel lift, jumping..) need to be performed barefoot for best results- or can i wear sneakers?
My osteoporosis is severe – especially my femur and hip. Should I be jumping around? Looks like fun but not sure about the impact on my femur. Thanks!
For some reason, I could not open up the heel, lift exercise video. Too bad. :.(
I believe every thing you say & appreciate all your doing for the people that must put up with the drug industry that is poluting our bodies with side effects that are worst then the sickness. I’m going to do the heel exercises that are on the video . Im on social security & medicare at the present time . So many cut backs are coming only are hurting the people not helping .
Hi Vivian
My Mum of 87 has been diagnosed with oesteoporosis. She needed new knee caps from a fall over 14 years or more ago so won’t operate now. The Drs. have never given her a bone scan (don’t know why but that is the state of the English NHS system). She has arthritus in the hip and now has to take small steps when out and cannot be on her feet for long. Your programme is extensive..exercise..food etc. ..Can you give me an indication which of your books/programmes would be the best and most simple for her…ie.e what basic vitamins i may give her. I make sure she takes an oesteoporosis tablet and vit c powder which incorporates a lot of vitamines and electrolytes…The Drs. gave her calcitew (may have spelt that wrong) for calcium and oesteoporosis tablets and i stopped her taking them being i am pretty sure she had side effects straight away.
Would be grateful for your input.
Regards.
Cath
Is this exercise (up to advanced) safe to do if you already have severe osteoarthritis? Or could the pounding cause compression fractures? Thanks, Donna
I LIKE THE EXERCISE ON BONE DENSITY, EASY, ILL DO IT DAILY HOPING TO INCREASE IT
I am so glad I found your program. I have ordered the book but haven’t gotten it read completely yet. The exercises look easy enough but my feet hurt on the top. I went to a podiatrist & she said I do not have enough arthritis to be that painful. I’m hoping the exercises do not hurt too badly so I can do them. I sometimes can hardly walk. Thank you for all of your good info. I do not take any meds – only herbs & natural things.
the exercise is good, I’m going to start doing it.
Ihaven’t buy the book because my husband is working 3 days.
I been reading every article email only.
thanks a lot for everything you send me.
Vivian,
Good exercise, but I would like to add something. When we do squats and other exercises, we are always cautioned not to let our knees go past our toes. They should be kept over the heels.
Grace
Excellent caution, Grace, especially for anyone who has knee issues!
Great video! Many thanks. One question. Do you need to be barefoot when you the exercise? Or can you wear sneakers?
Wearing shoes is just fine, Deborah! 🙂
HELLO,VIVIEN, THANK YOU FOR THE EXERCISES, I HAVE TO TRYING TO DO THEM.I FIND THEM EASIER TO
DO IN THE SWIMMING POOL, I WOULD LIKE TO KNOW
IF IS OK FOR THE ASTROSIS I HAVE IN MY BACK? .
PLEASE LET ME KNOW, THANK YOU VERY MUCH.
I am taking actonel 150 Is it possible to get off this medication? Is working out enough?
thank you, trish
These are some great exercises and I will definitely incorporate them into my daily routine!
Thanks for all your hard work and research. I’ve just received my book and am embarking on my quest to rebuild my bones naturally as I can’t imagine taking ANY of the prescriptions my doctor has recommended.
Hi Vivian,
Is it ok to wear shoes with the heel jump exercize? I also have a small bone spur on my right heel is it ok to do the exercise?
Thank you.
Robyn
Thank you so much Vivian, for showing this exercise to us! I am going to give it a try!
Before I found your program, and bough your book, I had tried just about every Osteo med that is out there, but all of it bothered my stomach. My doctor insisted that I take one of these meds, but I finally stopped taking them.
I am 60 years old, an my T score is about as low as it can go. I had spine laser surgery in May of 2010, becaue I had herniated disks, sciatica, bone spurs, etc. It really didn’t help, except for the sciatica. I’m in pain 24/7, and I can’t walk for more than 30 minutes, before the pain sets i. I have to lye down for a while and rest, to relieve the pain.
I just started following your program about a month ago, and am feeling a little better. I know that it is going to take some time, before I get my strength and endurance back. But, I’m sticking with all of your suggestions! I used t be so active, then when all of this started, I became very depressed.
I just can’t thank you enough for helping so many people learn the natural way of dealing with this!
You are most welcome, Linda! I’m happy that you’re already seeing some progress. Do what you can — every little bit helps!
I am very grateful that you shared this exercise with us. The video makes it easier to get it right. Thanks for your contribution to building our bones!! Now I have some work to do :0)
I am starting to do this exercise; glad to know about the rebounder also being advantageous.
In spite of years of exercise including strength-training, I have really bad osteoporosis of the spine, averaging -4.0. Dr. prescribes Reclast, but I’m really resisting that, don’t believe in drugs. 69 years old, and otherwise very healthy.
Should the chair/heel exercise be done in bare feet or with workout shoes on–does it matter???
I am so delighted to know you, my husband just ordered your book for me. I do have Osteoporosis. Some of my T scores are 3+. I am going to use everything you can tell me, so that I can try to rebuild my bones!.. I have hypothroidism. and take Armour Throid. Do you have any opinion about this medicine? It is very interesting that my Son has just told me to JUMP!.. Also I am getting very serious about my walking. I appreciate anything you can tell me, I am 71 years old, but no one believes me, they say I look 50. I feel very young, but I am very worried about my bone density. Thank you for your work with this. Edna
Armor Thyroid is available in a natural form though health food stores. Many people do not get the various side effects which are associated with hypothyroidism medications when they switch to one of the natural forms. If your local health food store does not carry it, they should know about it & be willing to order it for you. I believe the name is ‘Naturethroid’ or something similar.
Put ‘thyroid’ in the Save Our Bones site search engine as there was a very recent article specifically on this subject, like few days ago. Be sure to scroll all the way down to the bottom to read the very informative comments as well. There is so much for us to learn from one another.
My mother successfully took it after she could no longer afford the endless Medicare visits & co-pays that her conventional, primary care doctor kept charging her each time just for her to come in, sit down, him to walk in, say hi, walk out & a refill authorization script to be waiting for her at the front desk. He didn’t order any blood work, didn’t examine her, nothing. She claimed they didn’t take her blood pressure or temperature & only rarely her weight. Cha-ching$ BTW: I didn’t just take her word for it as it was hard for me to believe that type of care was being given, in my town, to my mother. Even though I have always known her to be an honest, reliable person, I even thought maybe she was exaggerating or showing an early sign of change, even though everything else seemed ok with her. I asked her if it would be alright for me to go along for the next appointment. She was eager for me to come & told me that would be her ‘backup’. Long story, long, I went with her & I could barely believe it. It happened just as she had described. He walked in, broadly smiled, asked if I was ‘the daughter’ & was out of the room in a blink of an eye before I had even gotten a chance to open my mouth to reply a greeting, much less than try to discuss that his abrupt, uninformative bedside was alienating his patient, namely my mother. I thought maybe he had forgotten his stethoscope as there had been none around his neck nor in his pocket. I immediately raced out into the hall, thinking to grasp the opportunity to speak privately with him concerning my mom. He was nowhere to be seen. It was like he had vanished. A nurse at the desk, first said she didn’t know where he had gone to and after checking various rooms, returned to say that he was currently busy with another patient. I told her to please let him know that I would like to have a brief word with him. I was very friendly & did not reveal what I wanted to speak with him about. After she said that she would tell him, I returned to the examining room to wait with mom. Over half an hour later, closer to 45 minutes, my mom & I were coldly escorted to the checkout desk to pay for the script. The lady there claimed that the doctor had ‘long left the building’. My silent thought: Then why the hell are we still here, if he’s been gone? I was pissed off the entire situation. Even though I had spoken to that other nurse two times, I couldn’t remember which one she was, due to matching uniforming & becoming brainnumb waiting & waiting. Everyone denied having spoken to me & all claimed no one else was on duty. The situation was ludicrous. I felt lied to, used & abused, to extent much more than even my mom did. This was not quality health care in any stretch of the word. I wanted to vent & make a total stink, but in my mother’s better interest, I stayed calm in case she needed to see this doctor again or that any poor behavior on my part might be reflected in her forwarded file if she changed physicians. We paid the tab (though secretly I didn’t really want to) but when I got mom to the parking lot, I demanded why she had continued to pay good money for ‘revolving door’ care that was potentially putting her health in jeopardy. She simply replied, ‘See, I told you. You thought I was crazy, didn’t you?’ She wouldn’t change doctors like I suggested, nor would she let me pay for her to go another practitioner. We bickered about this on several occasions during the next few months & due to the strain it was putting on our relationship, I eventually told her that if she was unwilling to do something to change things, if she wouldn’t let me help her, that I didn’t want to hear her whine anymore about being overcharged for substandard care. ‘Help yourself, let me help you, but for everyone’s sake, don’t play the victim & don’t expect me to attend your pity party, I’ve got better things to do with my life, as do you.’ We didn’t discuss the issue anymore & a year later, I discovered that she hadn’t been back to see him, had done her own research & was taking the natural thyroid stuff. That wasn’t exactly how I would have dealt with it. I would have preferred a new doctor with current blood work & a reevaluation, but it is her body, her money & her decisions, & I am proud that she chose natural therapy. BTW: the doctor in question was not an HMO or anything, so my mother was not locked into the situation.
Sorry about the rant. Moral to the story: Research, research, research your ailment, know all of your choices, especially the alternative ones, & don’t waste your money on bad doctors.
Would you advocate this exercise if I have a total hip replaced on the right and a total knee
replaced on the left?
I learn so much from these 10 questions you are posting from time to time. Please keep it up.
Thank You Vivian
This is so easy and simple to do, very practical and can be done even at work place.
Is it possible for someone with tear in meniscus do these exercise.
Best wishes
Mina
This is so easy and simple to do, very practical and can be done even at work place.
Is it possible for some one with tear in meniscus do these exercise.
Best wishes
mina
Will certainly give your exercise a try, looks easy enough. Hips are in bad shape, according to doctors. After 8-10 years on ostero meds they say you should take a holiday. Well I’m off all meds and all statins for high chol. and have had a better year than I have had in a long time. Drug free… Hope I can maintain without having to resort to a drug.
Looks easy and fun!
Vivian
Where can I buy Life Streams products their Calcium is that iam interested in
Are their products just sold in Australia
Please respond thank you Kathy
I am going to try it, thanks for sharing it. Just wondering, I have a needak soft bounce rebounder, would that also be good for strengthen the bones?
Dear Vivian,
My world has opened into another spear. Thank you for more information than I can grasp in the week that I have been tuned into your wonderful program.
I recently broke my right femur and one month later left femur broke. Fosamax for 14 years did it with no warning.
I now am on your program and learning more every day. Please send exercises for spine which is my weakest bone area now. Will try your heal-toe also.
Your dedication is a true blessing to so many.
Carolyn
First a question. NEed this be done bare-footed? Should the surface be a flat one or can this be done indoors wearhing shoes?
Next, I am in an exercise class where we do the beginners version but we also do another version where we tuck one foot behind the other leg and then do the heel lift on one foot. Thought you might like to include this.
I would love the book but can’t afford it right now..too much..
Lois Northey
lr*******@***oo.com
There were some annoying pauses in the video: maybe a little problem with the server?
Can these exercises be done with shoes? Now is cold here with ice outdoors, and even indoors is too cold for bare feet.
Hi Thomas,
If you experience pauses during video playback, the most likely culprit is your internet connection.
And yes, of course you can wear shoes (or socks) to do the exercises. No need to freeze your feet! 🙂
I tried the heel lift and drop exercises right away and that was several weeks ago and I am still suffering with pain in my hips and back. Guess it’s not the exercise for me!
But any exercise is better than no exercise so if this doesn’t work for you just walk. It may be that you need to increase your muscle tone before you are able to do this. Maybe try 10 of the beginner low impact version once you have walking for a few weeks and always warn up first. It may also help to cool down after with a gentle walk and stretching of the calf muscle.
Hi Anita,
With any exercise, it’s important to go at your own pace and start slowly. There are three levels of the heel lift exercise. I suggest starting slowly with just a few repetitions of the first level. Then increasing the repetitions slowly and only moving to the next level when you can do so without pain.
And… it may NOT be the exercise for you. Not every exercise is right for everyone!
I just wanted to ask if the heel lift and jump exercise is suitable for someone who has had a (very successful) hip replacement operation (due to osteoarthritis)? I am 63, fit & well & exercise every day.
Hi Denise,
Please check with your doctor to make sure this (or any exercise) is ok for you.
thank you for the review. I lost my notes and forgot the last one. I have it now and appreciate the review. Still doing well with my health.
Thanks for the video. I did the exercises but unfortunately I have plantar fascitis and the exercises made my foot pain worse.
I can’t afford your program but I have been following your advice in your emails.
I have osteoporosis but since I refuse to take the Actonel my Doctor said there is no point sending me for my bone scan.
I will pass your video on to a friend who was just diagnosed with bone loss in her hips and back.
Vivian, watched your video on 3 levels of bone exercise. Looks good and I will do it, but, you were barefoot in the video. Is better barefoot,than in a tennis shoe. Pat
I am really glad to know about this heel exercise.
It’s pretty easy, fun, and helps those bones, yea! Thanks, Pat.
Thank you Vivian for all of your tips and valuable info. I have yet to read the “Save your bones” program. I will be able to only do the first of this exercise. Two years ago, I suffered a bruise on the right side of my foot and when I do certain exercises, it starts to bother me again. The first one will be very good for me. I need to increase the density in my spine and hip area. I have osteopenia and have been on Fosamax for 4 years or so. I got off of it because of the danger of weakening of the jawbone side effect. I take progesterone cream regularly now and would like to know if it is effective in helping the bone density. Thank you……
Hi Linda,
I don’t advocate HRT because it’s unnatural to supplement hormones that normally dwindle with age. As mammals, we were created so that we can maintain our health without interfering with the normal biological cycles.
These are good exercises. However, I believe doing them on an exercise mat or a carpeted surface would be a much safer landing spot, especially for older people. Doing your demonstration video on either one of these surfaces would actually enhance the demonstration, allowing viewers to see more clearly how your feet land during the jump exercises.
Hi JJ,
I’m doing the exercise on my lawn, which is a nice, soft surface. If you’re doing it indoors, yes, an exercise mat or a carpeted area would be great.
And thanks for the suggestion about future videos. I’ll try to make sure you can see exactly what I’m doing. 🙂
Hi Vivian, I became interested in your program because I have a good friend on Fosimax for the past year and a relative who has coeliac disease.My own bone density is good and I now walk most days for 30 mins minimum. When I watched your demonstration of the heel lift and related exercises I thought it would have been clearer if you had worn capri pants also the chair seemed a bit unstable,and that someone else suggested doing the exercise on a firmer surface.Keep up the good work!
Hi Vivian ,
Thanks for the exercize video.
I’m definitely going to give it a go .
Also thanks for all your other e-mails.
ria
Looks great! I will give it a try! Any similar excercises aimed at the lumbar region of the back? That is my most troubling area of concern as far as dexa scan decline. Also, I am a pianist – any excercies targeting the hands/fingers? A former xray of my wrist showed scary condition around all of my hand joints. Thank you! I find your program empowering, and a couple of my piano clients have purchased your book.
Thank you for the exercise. I too stopped taking Boniva for the beginning stages. I now Use a progesterone cream, get 6 days of exercise walking and lifting every other day. I stopped eating sugar, drinking milk, and soda. I now make my own bread with whole grains and NO preservatives. My 6 laying hens produce all the fresh eggs I would ever want to eat. And I am fortunate that I have the time to work in my garden, which I love! Fresh veggies right from the garden can’t be beat! Thank you for all your information. When I get my next retirement check I am going to order your wonder book.
Marian, in Wisconsin
I enjoyed that video but with my condition i can only do the first phase.
Thanks
That’s just fine, Veronica! Whatever you can do will be beneficial. The important thing is to keep doing it on a consistent basis, at whatever level works for you.
Merci Vivian pour toutes ces informations que je recois par courriels,et les vidéos car cela m,aide a faire mes exercices. Par chance qu,avec la traduction en francais et bien je peux lire plein de bonne informations. Gabriell
Hi Vivian, my thanks to you for the easy instructions and picture to do the exercise correctly. I am currently going to a fitness center and work out generally 6x a week. I will share your info. Arlene
Thank you for showing the exercise. I tried it and it is great.
It is one I know I can do every day.
Laurie
I found the exercises very simple & should prove beneficial to nearly everyone.They are easy enough to do indoors or outside so there will be no excuses for not doing them in bad weather! Thank you for your continuing caring & sharing. Debbie, Australia
Encouraging as these exercises could be taken up by anyone at any level of fitness. The only thing I might say is as I have always been used to landing on the flat of my feet when exercising (always suggested by exercise/gym instructors to avoid injury), I might introduce a mix of landing flat/landing on the ball. My sisters, both older and younger than myself, and my mother all have osteoporosis in the hip and spine. My sister, Sharon, forwards your information to me. I do not yet have osteoporosis although I am awaiting the results of a recent DEXA scan which will be compared to one taken 5 yrs ago.
I studied diet and nutrition some years ago, as a result have supplemented my diet for some years and exercise reasonably regularly. I understand that calcium is layed down in the body at night and I therefore take my supplement following my evening meal. Magnesium helps you sleep well.
Regards.
Susan
This exercise is great. I understand Wolfe’s Law of bone building so I see how this should work! Thank You. Dr. Pam
Hi Vivian, This exercise is so eneficial I was already doing the first one. But will make these three part of my exercise routine. Thank you so much. God bless you for your sharing good news. Bo