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!
Would love to have a DVD of all your exercises, as there is not
ample room where our computer is – very small space.
Also – your new book with short exercises – I really need
a DVD – going back and forth from book to doing the actual
exercise is not the easiest way to exercise. Might I suggest
that you and in-home walker queen – Leslie Sansone – get together
and do a DVD!!!! That would be awesome!!!
A question for you – is there someway that I can just purchase
the food listings – Have mine on our refrig using a magnet.
However, while dogsitting for family in our home, the dog did
“eat” your listing and could use another (just the listing of
foods!). Thank you.
Ann Marie Johnston 🙂
Have heard from Health people as well as my Doctor that taking Calcium is a big No No.
That was great but have you any ideas for me? I am in a wheelchair with MS. Love Janie.
Hi Vivian, Thanks for latest video. I always enjoy reader’s comments. In another one of your posts I read abouy using a rebounder [ mini tramopoline ] to increase bone density. I would be interested in readers comments about this. Looking forward to all your messages. Dee
Hi Vivian, Thank you for demonstrating this exercise that really is easy. Tomorrow I will be 51 years old! I already have osteopenia. I like doing an exercise that not only will help keep me in shape by burning calories BUT actually helps my bones. Knowing that alone will make these a joy to do! I bike on a regular basis, so I am happy to add jumping to my routine!!!
THanks Vivian! It looks simple enough. I’ve been diagnosed as having osteopenia. I will definately form the habit of doing this exercise six times a week.
If, when drinking milk, calcium is taken out of he bones to neutralise the acidity what happens to the calcium in the milk ?
i have had both hips replaced,is it okay for me to do the the heel jump exercise?
i am 77 do regular exercise [walking,deep pool aerobics] and do have osteopenia.
thank you.
Hi Ann – Please check with your doctor to make sure this exercise is safe for you.
I recently got my first bones density scan (age 65) and found that my spine is way above average but hips are not. I’m adding these exercises to my exercise routine. Thanks.
Dear Vivian: Thanks forthe demo, and how easy it is and no $$.
Now I have a question: There are Vibration Machines on the Market, some less some more $$. Would they have a place for bone health?
Thanks. Kay
Hi Kay – The vibrating plates are still shrouded with controversy. For example, people with spinal injuries, such as slipped discs or pinched nerves, may increase damage by using the machine. I have not researched it in great detail because there are so many other ways to increase density without the added expense of this equipment.
Thank you so much for the exercises and you web site! It is so informative. I like the preventative approach!
Hi I take Biosil and heard that it helps build bone.
Does the leg jump exercise also work for someone who has had a hip replacement?
Dear Vivian,
my doctor told me to take calcium before bedtime would you recommend that too?
Thank you for your advice
Elisabeth
Hi Elisabeth – Without knowing why your doctor told you to take calcium specifically at bedtime, it’s hard to say. For more info about calcium and how it fits into your bone health regimen, please read my free Ultimate Calcium Guide (if you haven’t already).
Hi
Just watched the video of the exercise for improving bone density of the hips. Very simple and yet I can see how it would have impact on the bones. So thanks very much and I will certainly be doing this exercise.
Carole
My sister’s doctor told her that dropping on the heels – like in your exercise – is to be avoided by people who have any degree of decline in their spinal bones… osteopenia or osteoporosis.
Has current research shown this to be true? or not true?
Thanks for your site.
Karla
That’s my question too, I was alternating walking and jogging on the treadmill but quit the jogging because I read not to do anything that jogs the spine, including this type of exercise. I even asked a couple doctors but neither could tell me if these exercises were ok to do with my osteporosis.
Diane
I watched the video and plan on trying the exercises. As I progress with them I will comment back to you with my feedback. Thank you for providing this exercise instruction.
I am totally enjoying the Osteoporosis Reversal Program. The heel lift jump video will be another exercise I can now add to the ones I am currently doing. Thanks. I noticed that the exercise was done without shoes for support. I am concerned that the stress of the jump could do harm to my joints. Is that a misconception?
A couple of things on this, Marion. First, it’s perfectly okay to wear shoes (and definitely recommended if you have any foot, knee or joint issues). And as far as whether the jumping would be safe for you, please check with your doctor before beginning this or any exercise program.
Thank you! I’m going to try it. I’ve been hoping to find exercises like this that I can easily do at home…no cost, and at any time.
Hi vivian,I hope you got my last email on PTH. Mine is elevated -100. My calcium and vitamin D is in the normal range but low normal. My endocronologist told me we have to establish a history. One elevated score
does not mean you have hyperparathyroidism. Agreed. Unfortunately, she wanted me to start Forteo. I said, my DEXA scan classifies me as severe
osteopena.I was not happy with her but I did say, I am not sure that I can live with that medication. I came to find out about my elevated PTH.First things first. She backed down but continued her soft-hard sell. I have gone to parathroid. com and read. I just want to see if this PTH stays elevated and if it does what can be done about it.I may not have true hyperparathroidism.
Thank you for a great exercise.
are there bone building exercises that do not stress bad knees? i cannot jump!
Impact on joints is one of my concerns too. I noticed that Vivian was not wearing supportive shoes.
i am 65 with osteoporosis it’s wonderful to find your site i have needed some help in this area. i have exercised all my life until 15 years ago, i believe this can work,i am going to lose 25 lbs, because i want my life back. i want to thank you for doing what your doing sincerly kathleen mccann
You are so welcome, Kathleen! 🙂
So wonderful to see you do the exercises on the video. It would be hard to understand it if I didn’t see it. It is getting late now, so I will start tomorrow. Great news that something can help the hips. That is my most serious area. Thank you. Lynn
Hellooo there,
love your video iv’e got a bad
right knee and icinentally that hip
is has ostoporosis can i do the jumping
thank you :)i’m 50 not in the menapause yet
Helen
Helen, please check with your doctor to make sure the exercise is okay for you. Also, you don’t have to jump – the first two levels of the exercise don’t require jumping.
Thanks Vivian I was diagnosed with osteopororis in hip and osteopinia in al other areas. I was told by my arthritis Dr., and the 2 gynocologists i go to that I need to take Fosomax or one of the other drugs to increase my bone density or it will only get worse. I found your program and ordered it. I also ordered a book, vitamins and ph paper so I can test my acidity level each day from women to women. I also found a website about going alkaline that gives some recipes and helpful hints on eating correctly. So I have been eating pretty well, doing my exercises and have found it pretty easy. Thanks so much. It is nice to get motivational e-mails all the time. It is like I am not alone and I feel like I really can change my bone
density through diet and exercise and the correct vitamins. God bless
Thank you, Vivien, I’ve been doing these exercises for several weeks now and find them very easy and straightforward. My husband complains about the noise on the hard kitchen floor but I don’t care! I feel that they are really doing me a lot of good.
Thank you Vivian, great video, I enjoyed it.Anna
Hi,
I throughly enjoyed watching the vedio.
More so watching the exercises.
After the age of 35, I feel,every body should do this exercise.
The exercise is easy and does not involve any euipments.And it can be
done in your home, office, any where ?
Thank you,
R. Patel
thank you vivian for all your help and advice. will follow the exercise as much as possible. May God bless you.
I just did the beginner level 50 times and will try to do it regularly. One thing I noticed is that for every one heel toe lift, my boobs bounce about 3 times. Vivian, are there untold other benefits to doing this? I am half joking of course. My doctor told me not to jump while doing any type of excersising, but I can do the beginner level just fine, just need a heavy duty bra on while doing it. lol
I enjoyed watching your step jump exercise. It’s not hard and I think I can try to do it six times a week. I have been on a exercise program now since 2001. I try to go at least three times a week.
Thank you for sharing.
Would like to see the videos and leave a comment but the videos don’t seem to be functioning today!
I’d like to know what to google to find your exercises when I wnat to play the videos again, until I get used to doing them. Of course a person doesn’t ‘get’ everything on the first time watching.
I think they could also be made into diagrams, as many don’t have access to high speed internet or even computers. Why don’t you put them in your next printing orf the Save Our Bones Book?
Dear Vivian, thank you for the heel exercises video. I am confused because the NOS in the UK advises against any exercise involving jumping as this may jar the spine!
Regards, Margaret
Do you recommend doing all 3 exercises each day or work up to the advance level? Is doing them more than once a day or more than 50 better? also should they be done barefoot or is having shoes on OK?
The idea is to work up to the advanced level, Claudia. Just do the exercise at whichever level feels right to you. And there’s certainly no rush to move up a level — even at the first level, your bones are getting a lot of benefit. 50 is plenty, and you can split that 50 into a couple of sessions if you’d like. Shoes or barefoot — either way is fine.
Thanks for answering my questions ….. I read more about these exercises on other sites and all seems to agree that they help promote bone growth but mostly in pre menopausal women. Is this true? I have started doing them each day but I am 59 – post menopausal – and would like to be able to gain some bone growth back…. is this possible?
Thank you for being such a giver in life, Vivian. I really enjoy all of the info and especially the exercises.
To your good health!
Loretta
I sure hohpe all this works. I do not want to take Actonel. It really scares me.
These exercises can be done anywhere and that’s great! I plan to add all three levels (one at a time, of course) to my usual exercise routine. Thanks!!
Thank you Vivian!
This is an easy exercise to do at home.
Selma
I will start that exercise today. It will be great if it helps
Hi Vivian,
Although I think your site, info and videos are great, I can’t really understand the videos as well as I should because I am hard of hearing. Especially with the exercise videos it is so important to do them right, which requires knowing specifically what you are instructing and explaining rather than just guessing and trying to copy what I think I see. Please put the instructions and spoken detail in text below the videos or have closed captioning on all of your videos. I am sure that I am not the only hard of hearing or Deaf person trying to get the valuable help and info that you offer.
Thanks so much…. carol
Hi Carol. I am 73 and have better hearing in my left ear so I bought a device (ear bud) that plugs in to the side of my computer. It sits in the ear or mine has a hook that fits around the ear to help keep it in place. I hope you can find someone to help you get what you need and you can “pump up the volume” for your exercise program. The sales lady at my local Fred Meyer knew exactly what I needed. Best luck. Lynn
Thank you for this amazing exercise.
Should we be barefoot ?
I’m glad you like the exercise, Mary! No, you don’t have to be barefoot.
Just finished watching the video. Have been diagnosed with osteopenia in the left femur. Will the femur benefit from these exercises?
I like this exercises. Ihave been diagnosed with osteopenia. Thank you so very much for doing this….spending much time to help others. God bless you.
Dear Vivian
The video was fantastic & something I will start to do so hopefully between the smoothie & exercise I will improve my bone density. I will update you and many thanks as I find all your information brilliant.
Regards & take care,
Anne
I think the Heel Lift and Jump exercise looks extremely good value and I plan to do it regularly too. I notice it is that much more work than it looks at first sight! Many thanks. Helen Rimmer
its a very good exercise and so easy to do… thank you so much for sharing with us this video..its really really great..
I love the exercise, and had used the heel lift when I was in therapy from the broken femur.. How soon after the break heals can I use the jump part of the exercise……..
Hi, i love that video was the one i was looking for thank you , thank you
Thank you for the exercises! I was reasured that you are really concerned about bone health. I am starting the exercises you just suggested today.