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!
Hi
I really liked this video, as it got straight to the point, showed how to do the exercise and why it helps. I found the first one easier to impact on heels – the other two I found more impact on the ball of foot – but I guess it’s about practice.
Thank you
Jane
the heal, lift and jump exercise is great! My doctor told me to jostle my bones and this does in a fun safe way. I also have been jumping like this in the pool in the summer and now I can do it year round.
Tell Diane Billotti that there are other sources of calcium such as green leafy vegetables, and I even heard that cinnamon has calcium.
Thanks for sharing your wonderful research and tips.
First, thank you for the heel life, jump and drop and 2-step jump exercises – easy to do daily!
Question: I am taking two prescription drugs for another illness, of I go through the toxic cleansing to rid my body of Actenol will the cleansing eliminate the other drugs I need?
Hi Katy- The Rapid Cleanse detoxifies the body in general and helps release bisphosphonates, which are not metabolized. Most drugs undergo liver metabolism with the cytochrome P450 enzymes, and some kidney clearance. If you are continually taking the other two drugs, they’ll remain in your system. The point of the bisphosphonate detox is for those who took the drugs in the past and stopped.
I have been using a
T-Zone Vibration machine for the purpose of increasing my bone density. What is your opinion of these machines? They claim to increase your bone density.
Mary Lou, I haven’t done extensive research on these machines, as there are so many ways to improve bone health without the need to purchase expensive equipment. If you would like to pursue this, I do advise caution (and checking with your doctor); these machines are not safe for everyone. For example, people with spinal injuries, such as slipped discs or pinched nerves may increase damage by using the machine.
Nice exercise for the hip area. What do you recommend to strengthen the femur?
My femur broke. The most amazing thing was that I didn’t take any meds to increase bone. First I was on a machine that moved my leg, then a bone stimulator which helped to create new bone.So my question is, maybe all these meds are really unnecessary if motion and vibration work!!!!
I now have 2 artificial hips and have had 2 surgeries on my back. I am told that I will have to have a knee repaced. Is it of any benefit to do the dip lift jump now?
Gloria, please be sure to consult with your doctor before doing this or any exercise. Not every exercise is right for every person, and your health practitioner can tell you whether this would be ok for you.
I appreciate the exercise video of the heel & jump exercise. I am always looking for ways to help my bones because I can’t take calcium pills due to it hurting my stomach and I can’t eat dairy products either. I am 55 and have osteopenia and it worries me.
Hi Vivian,
I tried this one with you maybe 2 years ago. I found it hard to do. I am now 80 years young and stayed with it this time and went over with you on it about 3 times. When I watch TV I always get up and exercise when there is a commercial. I am going to work with this at that time. I have osteoporosis in my spine. Thanks for your help.
Ruby
Dear Vivian,
I really liked the exercise!!!! BUT I have neuropathy in my feet I am not diabetic—-I have sensory neuropathy. So I really feel frustrated with getting good exercise.
Thank you for e-mailing that to me.
You have so many good ideas and lots of good information.
Diane
Vivian I think the exercise will be very helpful and I plan to add them to my regular daily ones
gerri
Makes sense to me. In order to strenghten the bones there has to be some kind of pressure there. I will add this exercise to my program.
Thank you Vivian
thanks for the tip I love it.
All three of these exercises look real good but will have to start with a small number and work my way up. I take it that you need to do it on softer ground outside and not in a house with hard floors, is that right?
Thank you for this information I will start as soon as I can.
Greetings from down under.
Hi June,
It’s fine to do the exercise indoors, preferably on a carpeted surface. And of course, work at your own rate. Start with a number that’s comfortable for you and work up from there. The most important thing is consistency – just keep at it and you’ll improve your stamina and your bones! 🙂
Thanks, will sure try it at the junior level.
What a great series of exercises. I plan to incorporate them into my evening walk after I get home. I walk to the store every evening. I normally carry a 10 to 25 lb bag of groceries home. Every block and a half, when I switch arms, I do an upward row, holding the bag with both hands and then a squat, then I switch hands slowly lowering the bag doing a bicep curl. The osteopenia in both hips. My spine is fine. My doctor told me to do as much as I can to build my hip bones back up. As we all know osteopenia does NOT have to turn into osteoporosis.
An addendum to my earlier comment, I also have bad knees. Thanks for any feedback.
I just watched the video. I have neuromas in my feet and plantar fascitis. I can’t do anything like the exercises shown here. Does that mean that I am doomed to break my hips?
Thanks for the video, and any answer you can give.
Michelle
Very interesting – I have Osteoporosis but have taught keep fit for 30 years so I’m far from inactive. Unfortunately I had a prolapse operation 2 years ago & was advised by the Gynaenocologist that I should not jump so I do include the heel lifts in my lessons on a regular basis.
I enjoyed the exercises very much. The beginners one I tried already and the intermediate one seems quite easy. So I will practice them from now. Thank you so much for the nice presentation.
I could not play the video either.
No start arrow.
Is there another place to view it online?
Thanks. Some GREAT tips!
This is the first time I here jumping can be good for your health and specially your bones, in my family we have been told by different doctors not to jump, just run or dance. We are very thin and the three of us, 76 78 and 84 operated with open heart surgery. The 2 women we have hip and femur pain, but only osteopenia!
Great exercise for the hips! Have you an exercise for the spine?
This is such a valuable video – and so well explained. I think I can do it; I’m certainly going to make the attempt.
The hip flexers are great ones
I am now starting them every day.
Vivian,
I would love a DVD that has all of your osteoporosis exercises on it …I could rewind it if need be while actually doing them myself at the same time. Love that you showed us this exercise in person, in your sunny FL backyard. THANK YOU Cynthia, also in sunny Florida
Wonderful video !!
Glad you enjoyed it, Chip! 🙂
Just watched the video and feel it sure could be helpful. I had fractures of L2,3 and 4 which I feel are healed or close to it. Orthopedic Dr. said my bones were like styrofoam so I’m working toward repairing. I can do the heel toe and when I’m stronger will definitely try the jumps. thanks for the tips..
Sounds good, Leslie! Just be sure to progress at a rate that’s comfortable for you. You can get a lot of benefit even at the first level.
I believe you are correct with the jumping exercise because I have heard that people who did sports as a long person, such as basketball, that required jumping and a constant pounding on the feet were far likely not to have bone density issues as the people who never played these types of sports. What you are saying makes perfect sense.
Couldn’t find a start button for the video. Would a re-transmit to my e-mail be possible, or preferably just a fleshed-out description. Specifically, is the heel lift both together? And what next, jump off the toes as hi as possible? Sounds a bit like jumping jacks or similar exercises. Please send me an e-mail.
Try clicking on the center of the video “screen.”
So very helpful. I will try to do the exercise but my knees are bad. I will see. I have learned so much from this site. Thank you.
Hi Vivian, thanks for the heel jump exercise.I am sure it will benefit me however I would appreciate if you could email me some exercises of the Spine. I was actually diagnosed with osteoporosis of the Spine and my doctor wants me to have a bone density test in couple of yrs.Meanwhile I am taking calcium supplements with Vit D, and adding more calcium to my diet along with exercise. I am very much against medication just like the rest of the people. Any exercise to strenghten my Spine would be appreciated. Thanks for all your help.
Asha
I like that the exercise was shown barefoot.
I have been hurting in the hips for quite some time, probably not arthritis, because no other joints hurt. I suddenly realized that I had lazy feet, so my pelvis constantly twisted forward, my hip joints hurt to walk, and my thigh muscles were too weak to lift my legs.
When I started walking in shoes that let my feet grip the floor and strengthen with the natural use of all toes, and use the whole arch to take a step, making sure that my leg muscles assist my feet working the floor, then my hips didn’t hurt so much any more. And my leg muscles didn’t hurt so much any more. And my thigh muscles can lift my legs higher! (All this time I had been stumping around as if I had no toes, and also no muscles on the sides of my ankles!)
Lately I’ve been wanting exercises to stengthen my bones and the muscles that support them. This heel lift and jump with bare feet is the perfect next step up for me!
I was just diagnosed with OP in the spine (-3.9) and osteopenia in hips. I am 52, small, thin, but always stayed in shape. My doctor does not even recommend jogging now! Is this exercise safe for me? And what is your opinion on Forteo ( which 4 doctors have recommended). I am working with your Save Our Bones program to avoid medication but doctors feel my young age and severe number warrants Forteo.
Please go to the net and read all there is about Forteo. From what I saw its tragedy waiting to happen.
There’s good information in Save our Bones as well.
My dr. also recommended Forteo and I did read the inside pamphlet information so, I’m not going to do more harm than good. Its just one of the latest ploys by the drug companies to pick our pockets and maybe not be around when things go very wrong. Do remember this, they dont really care about us at all….
Hi Linda,
As we note with all exercises, it’s important to check with your doctor before beginning this or any exercise program. Concerning your doctor’s advise not to jog — walking is actually one of the best exercises you can do for your bones! 🙂
And before you agree to take Forteo, please read my recent blog post about this drug: https://saveourbones.com/forteo/
THanks for sharing, I will do this exercise. I appreciate all your help.
Thanks for the Great tip, I will add this one to my list!
The 1998 article by Bassey excluded post-menapausal women with T scores lower than -2.0. The jump was 8.5 cm or about 3.5 inches in height. The article concludes an improvement in pre-menapausal women at the hip but not post-menapausal women whether on HRT or not. Has this study been replicated more recently to show BMD improvements in post-menapausal women with low T scores?
What an excellent exercise. Thank you for sharing
Hi Vivian,
I was diagnosed with osteoperosis last year. I have been taking boniva since that time. I was so glad when I saw your save our bones program. After watching the free video you offered on line, i was amazed at what I was putting in my body. Thanks for all the research you have done. I am going to purchase the save our bones program so I can get started reversing my bone density. Thank you!!!!
Vivian, how many times are we supposed to do these exercises and how often? I’m profoundly deaf in the high range of speech and can’t understand what you are saying on the video. Perhaps you can write out the gist of a video to help those of us that can’t hear. Thanks!
That would be a great help for the deaf community!
I was on Fosamax for a number of years and had all the side affects. Finally, I discussed it with my Dr. a couple years ago and have not taken it since but will be due a bone density test this year. I am interested in doing all I can on my own to save my bones that’s why I became a fan of yours. Re your exercise I am in an exercise class that advises us not to extend our knees beyond our toes. I would question the high impact of jumping on body.
I personally prefer stretching. Vivian, why do you feel the lengthy period of jumping is better?
Is it just as effective to do it on a small trampoline?
I just can’t thank you enough Vivian for helping so many people learn the natural way of dealing with this!
Also, Thank you so much for showing this exercise to us! I am going to give it a try! Can you get the same benifit if you do this in a swimming pool?
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.
Thanks again, Marsha
Thank you for the video. It is simple and easy to do. I’m looking forward to getting started, and judge my results.
I do the heel lift exercises, but not the jumping..yet.. I have knee issues..BUT, the exercising is helping me a lot with my knee pain…I have to slowly work at the exercising, but it does work.. So does riding an exercise bike….What I like about the heel lifts, is that I can do it anywhere….
Vivian, thank you so much for being the life line for us with all this wonderful information and caring….I have to work on my diet, but that is coming too..Exercise does work wonders and thank you for the video…
Mary
It is great that you shared this video with us, as well as give other tips. I have a lower back problem and it hurt when did the jumps, so I will not be doing them. But I will grow basil! Thank you.
Hi, I just finished watching the Heel and Lift Jump video and I would very much like to do the simpe exercises but am unsure if I am able to perform them as I had bi-lateral knee replacements on 8/08. What do you think?
Jeri
Dear friend,thanks for showing the video,i started it and i am seeing the result already i do 100 aday,and is good and helpful,thanks very much for your halp and love for us all.NIKE.
Regarding the HEEL LIFT AND JUMP. Would you get the same benefit if you did them in a swimming pool?
This exercise is fun and easy to do anywhere. Thanks for showing exactly how to do this.
Thank you for the video! Thoroughly explained, and it helps to have the three different levels.
Can’t thank you enough for your work. I was diagnosed with osteoporosis 17 years ago, so well appreciate your scientific, but also broad-ranged and practical-application research, and your continual sharing of new finds. I’m not literally waking up in the middle of the night with fear anymore, thanks to you.
We were always taught in exercise class to never let the knees extend past the feet in doing any exercise. That it is too hard on the knee joint.
Just purchased your book, Chp.1-5 were amazing.. I will definately try this exercise. I had been on Actonel for 6 years and IT DID NOTHING…FOR ME. THEY WANT TO DO RECLAST NOW.. BUT I AM NOT WILLING TO GO THAT ROUTE. THANKS YOU.