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 Vivian…
I truly enjoy all of your emails to me. They are very informative.
I just viewed your video and it kept starting and stopping, starting and stopping. Your voice was
garbled. I tried to mentally piece it together and hope that I can do it. The person videoing it could use some lessons (sorry, but true.)
I liked your comment on eating bananas. Please continue sending me your articles. I enjoy them.
Thanks… Elizabeth M. Wright
Vivian, you are a wonderful person. Thanks for this exercise and the recent advise about the flu shot. You really care about our health. I was one of the lucky people who was married to a dentist who said do not take any of the drugs for osteoporsis becasue he had experience with osteonecrosis in dental patients. I have not taken any drugs and have increased my bone density every year for 4 years in a row since I was diagnosed with osteoporosis. I no longer have osteoprosis and have osteopenia only in my hips with belief that will also heal. Thank you !!!!
The exercises are great! Thank you for sharing it with us.
Thank you so much for sending me this video. I haven’t tried it yet because I was just diagnosed with high blood pressure. I just happen to test my blood pressure one day at a pharmacy and it was 195/103. For the past 3 months I have been complaining to my doctor about my legs. My ankles are swollen, my knees swell and are in pain, legs are in pain and are swollen . He said it was due to my job because I am a waitress and am on my feet 8 hours a day. I started the water pills one week ago . No more swelling in my ankles or my knees and I feel the preesure relieved in my legs. I can walk again at work all day. Can this be connected to the high blood pressure and if so should I still be running around waitressing all day or am I going to do futher damage to me. I asked my doctor and he had no comment but to take the medication and see how it goes and see him in a month. I have tried to do research on my own but can’t find anything. I am thinking that there was no blood flow or very little to my legs. I mentioned blood clot but he didn’t think so. He hasn’t ran any tests or anything. I am very worried. My age is 53. Please help me with your input or direction.
Yous truly Catherine.
Hi Catherine,
You might want to check out your legs with a vascular specialist, just in case.
Hello Vivian,
I was pleased to receive your email today. This week my left hip has been bothering me. I think when I was lifting heavy luggage, I may have strained myself.
I tried your exercise as I watched the video and I had no trouble. I will take a break if necessary as you suggested.
Thank you so very much!!!
thank you vivian….these exercises look very helpful….i will do them! julie
I WANTED TO MENTION THAT ANOTHER REASON I AM USING THE NYK WEIGHTED VEST IS BECAUSE I HAVE A BONE SPUR ON MY HEEL, DUE TO LOOSING BONE, AND ANY SLAMMING DOWN ON A SURFACE WITH MY HEEL HURTS LIKE CRAZY!!BUT WALKING SEEMS TO HELP THE HEEL FEEL BETTER AS IT IS SOFT LOW IMPACT EXERCISE.
SO I DO LOW IMPACT ONLY … I WALK AS IT DOES NOT HURT MY HEEL NO SLAMMING INVOLVED JUST A NICE GENTLE WALK !
I COULD NEVER POUND DOWN ON MY HEEL, OUCH!!!
Yes, hard impact is not a good idea.
Thanks for the link and I hope you are not related to the company and you are truly sharing your experience.
Thank you for this video showing how to strengthen hip bones, I will now try it. I met a lady recently who was diagnosed with osteoporosis at 40 yrs. she does take the one a week tablet but I cannot tolerate these drugs. However she goes line-dancing 4 times a week and says her bone problem is now much better. Line dancing involves a lot of similar heel movements as Vivian describes so may be this is the answer. I also love joining in the line dancing when time permits. Its fun and the music helps you enjoy the exercise.
Many thanks Vivian for all your help & advice I will be trying your exercises out tomorrow.
This is a great exercise. I have always jumped rope, but this is a great one to do when you are away from home, too, without taking a jump rope.
Thanks for sharing.
Thank you so much for the wonderful vidio. I will add it to my weight lifting, aerobic exercise routine. Go for bone growth.
Thank you, Catherine
I have been jumping on a mini trampoline 10 minutes a day, five times a week and I have no doubt this has kept the density in my hips to a pretty good level
Thank you very much for this very interesting and wonderful video.
I’ll try to do it is often as I can (since I do daily 1 hr. yoga, swimm and walk).
The only think I am not sure of, if I can do it inside, since we don’t have any grassy place, which looks like the landing is on the heel is softer, as shown on video.
Irena
Hi Vivian, Thank you for sending the hip excersize video. This sounds like a great excersize for the hip, but what would the impact do to someone that suffers predominatly from osteoporosis of the spine ?
I have the same query – I have osteporosis of the spine and have been told not to do any jumping as it can cause hairline fractures.
Anyone with spinal issues: stick to the beginner’s level and always check with your doctor.
I will do the excercises it looks simple.
Thank you for all your help.
I loved the exercise video. I am pretty active already so I think I will go straight to the most advanced exercise. Thank you for all that you do for us.
Dear Vivian
Thank you every information end excercise video,what you give many people.
Millio thanks and gratefulness
Rozalia -British Columbia –
I would like to know what the yoga exercises were that improved the hump on the backs of those with osteoporosis. Apparently is was a study in a September 2009 issue of a geriatrics magazine. Or do you have any other information?
Hi Roxane,
Yoga is great for osteoporosis, since it helps bones in several ways, including flexibility and stress reduction.
Thank you, Vivian, for the great exercises. I was worried that the jumps would aggravate the chronic arthritic pain that I’ve had for some time. I’m amazed that I felt no pain when landing! I appreciate your detailed nutritional instruction in the book. I somehow bought two copies of it, and will be giving my doctor one of them, since she supports my search for natural solutions for osteoporosis.
These exercises at three different levels seem great and easy to fit into one’s schedule.
Much appreciated. Tomorrow will be my day one at first level. Thank you.
Thank you Vivien. It’s so great to hear about the exercises that do good things for the bones. Since I also have MS and find it hard to jump now, I hold on as you say and do the beginner exercise. It works well. I’m wondering if you work for height in the releve too. And I find that I can do this on the rebounder(a mini trampoline) too while I hold on. Having a weight belt on when I’m exercising seems good too. Thanks for alerting me to that as well.
Hi Vivian,
I will definitely add this to my exercise schedule. I walk 2 miles on the treadmill everyday. Have changed my diet. I still have osteopenia, but when I had my physical last month the doctor did not mention taking any pills. I feel that is a plus. Thank you Vivian for everything.
Thank you Vivian, I have looking for exercises to help build and strengthen my bones. This one looks easier enough at all levels as I have been exercising daily.
Ohio
I will give it a try,seems easy enough…Will a vibrating back and seat cushion stimulate the osteoblasts…..Have read it could help to??????mc
Very good to do!!! Seems like i can manage. I really need some type of excercise for my Knees as they had surgury and i have arthritis in the left knee bad.
Hi Winnie,
The most effective way to protect the knee is to strengthen the thigh muscles.
Vivian,
So glad to hear you say to exercise the thigh muscles.
My husband has had a bad knee since he was 19, due to a military accident.Now he is 68yrs
For the last 20 yrs he has exercises the muscles around his knees for an hour every morning, plus walking.
At age 66, he had a full knee replacement in that one knee.
His Dr. said , your one of the few who are going into surgery with out much pain, cause you have exercisesed, and kept your weight down.but you will come out of surgery with pain..Although not as bad as most.
Also its important to Not be Over Weight.
3/1/2 weeks after my husbands full Knee replacment surgery, he drove to Los Angeles, Ca. 4 1/2 hour drive, for business, all week. He did have to stop about 3 times, to move around , so he would not get blood clots.
It has now been almost two years, and he still exercises his kness/legs, and is not in any pain.
I do not think most people realise, how important exercise is for the muscle around the knee, and keeping your weight down. Also after knee surgery, do NOT stay in bed. Start walking in the hospital, and get off the couch and walk.
If you don’t, your only prolonging your pain, and recovery.
I saw that happen to my cousin..
Over weight, and did not want to walk, and did not want to do any exercise before, and after surgery.
Big Mistake.
Thanks heaps … I will certainly give it a shot and let you know how I go. Thanks for all your help. Cheers Pam
thanks for sending mr the exercises .I’m going to try them .
thank you ms. Vivian for all your excellent information. I’m now going the natural way after 2 months of that Actenol, which had me sick as a dog. I’ve been excercising and walking for a couple of weeks now. Also found out I had a hyper thyroid which was part of my problem and I’m now on my way to recovery. With diet and exercise. Thanks so much. Brenda
Hello Vivian,
Thank you for the exercise I shall give it a go!
The exercise I do for my heal and toes are!
I go into the kitche and hold onto both side of the kitchen sides and raise my leg up and down and point my toes. I do this 50 times on each leg, and I also swing my legs from side to side. You can really feel the difference.
I shall try your exercise tomorrow and see if it makes a difference.
Thank you for your time.
Thank you , brilliant excercises, have already started on the first level.
Thanks for the visual! I had heard of the heel lifts but seeing it and the variations clearly demonstrated how bone density will be affected.
Hi Vivian,
I will try this exercise. Thank you
It seems simple enough.
easy enough. Again thank you for your recommendations and help.
Charlotte
The video was very helpful. I’ve been doing a lot of research on the internet to find exercises specifically for people with osteoporosis. I hope you can demonstrate more exercises in the future as well as explain the exercies you shouldn’t do, ie. crunches, twisting exercises, bending over. The last one is heavy impact but I’m not sure what that means because walking and jumping like you just demonstrated are supposed to be good, so what is heavy impact?
Easy enough to do……Now if my short term memory
will just kick in – it would be a good exercise
during a commercial break.
Hi Vivienne
I enjoyed your video and love you book. It is simple, user friendly and brings complex scientific data into a form easily digested by a layperson. I teach Bones for life, devised by a Feldenkrais Trainer Ruthy Alon. It is an amazing program using gentle vibrations and dynamic movements to strengthen bones. I tell all my students about your book. There is a website http://www.bonesforlife.com if you are interested.
Regards
Rhonda
Thank you, Vivian:
Sounds good! I will try doing this.
Pat
I think it’s a great exercise…simple and something I can incorporate into my workout or anytime I think about it.
I will do this exercise…Thanks for all your continued emails etc.
Bonnie
Thanks for the video. I do the cadio machine, the stationary bike and walk. I broke both femurs (don’t know how) and still have pain in my legs all the time. I will try the basic exercise but am unable to jump.
Hi, Vivian, although I was not seeking another exercise (I have a bunch of them as follow up after a broken leg), I can’t wait until I try the exercise shown in your video. I told my doctor I was giving up the pills he prescribed and am determined to have improvement when I go back to him. Thanks so much for all your help!
Best,
Phyllis
PS I have also given up calcium pills
and now get my calcium from yogurt and kefir.
PS.
Great exercise, Vivian! Thank you so much for sharing with us. I plan to start today and hope it will increase the bone density in my hips.
Thank you Vivian for showing us this exercise. I am very grateful for your help and advice regarding building bones.
Mary
Thank You for the exercise, I am sure this is very good for my hips, and I am going to start it today.
Your exercises and complete program for saving our bones is extraordinary. I am most grateful for your knowledge, expertise, courage, and awareness that you use to help others restore healthy bones in a healthy manner without toxicity.
Thanks for the exercise.I will start the first one now and work up to the others as I can
Dear Vivian You have been a God’s angel not only to me but to all the women and men facing a diagnosis of osteoporosis.
Your book is absolutely amazing! so much,ACCURATE information, so much hope end encouragement.The video is beautiful and easy to follow.
I was terrified when I ws told about it by the NP, not even by my my doctor or radiology, and ONLY after I asked her about the results of my bone density test. That was the day I oficially retired from work.What a bitter-sweet day!But then I found you on the internet that same day, because as you, I totally refused to wait for a bone fracture, and decided to research about things I could do to overcome this condition.I had been on fosamax prior to this, but had not taken any for 3 years after I experienced esophagus pain.Now, thanks to you, the fear is gone,and it has been replaced by the determination to overcome the osteoporosis thanks to your generosity and to your wisdom. God bless you in many, many ways every single day of your life.
Consuelo
Hi Vivian
Thanks for the video. Think I’ll show the intermediate and advance parts to my Better Bones and Balance instructor.
The heel lift is one of the exercises we do in the Better Bones and Balance class here in Abany OR. Those that have pre osteoporosis in their vertebra do this heel lift but it is done 15 to 25 at a time with a walk, or a skip, or lunges around the circumference of the exercise room. Those not bothered in their spines do a full jump landing hard on the floor and then doing the walk, skip, or lung around the room.
During the class we all wear a weighted vest but take it off when do our jumps or heel lifts.
Bev Passwaters
The exercise lookes like it is easy enough for me. I am a very active person and try to do some form of exercise or walk eery day of the week. I am excited to add this to my routine of exercises. Thanks for the idea and keep that information coming. I can’t wait for my next bone density exam to see if there is some improvement.
Thank you. I will start today and do the exercises 6 times a week as you suggest.
Barb
Hello Vivian, I sent you an email as well as this comment- I am unable to view the video – it starts and stops – then starts again and stops – I’ve been trying over and over again. I am excited to get the new exercises -can you send the description of them in an email?? Thanks for all you are doing, many Blessings, Kelsey Fickling, Australia.