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!
Many thanks Vivian for working so hard to share valuable information with all of us.
I’ve played tennis and walked all my life and it’s thanks to exercise that my hips were not in the state of my back bone at 42 when first diagnosed. I will incorporate your exercise.
Thanks again Margaret
Just what I needed. When it is dark at 4.0 p.m in Scotland I can exercise in the comfort of my living room!
Thank you, Vivian! I’ll add these exercises to my usual Pilates and Nordic Walking!
Irma
Hello Vivian 🙂
Thank you! I enjoyed watching your video, and although I have had a WEILS OSTEOTOMY on my right foot involving 3 middle toes being shortened and screwed to stop them from becoming deformed again, I am going to try your exercises, but gently at first 🙂
I do my very best to help increase my bone density with dancing and exercises, and think that the heel, lift and jump exercise will help strengthen my hips even more which is very important to me.
Having Rheumatoid as well as Osteo Arthritis any exercises are a must to stay healthy. So once again I thank you for sending me your video.
Take care of yourself
and as always , best wishes from Bonnie Scotland
Marysia 🙂
Thanks Vivian!
I am a master dance educator and teach in my studio 5-6 days a week. I am 65 years old and still very active. I am small boned and thin so am watching my diet and exercise closely. Enjoyed your video of exercises very much. We do this in both ballet and jazz classes. Instead of dropping the heels hard as you suggest in your video, which weakens our core and body alignment, dancers are taught to squeeze the gluts, draw in the tummy muscles with weight over balls of the feet springing off the feet and pressing down into the floor (toe, ball, heel) upon impact in a plie position with knees always over the middle toes. This keeps the hips aligned, spine stretched and working through the feet keeps the ankles and feet and toes strong. This way of landing will use many other muscles increasing the strength and stamina by using resistance. Hope you accept my comment positively. Our body is a blessing given to us and we are its keeper.
The responsibility is ours to keep it strong, healthy and in good working order without the use of drugs that do more harm than good with their terrible side effects! I refused to take any drugs that would so called help with osteoporses. If we don’t use it we will lose it. Please keep your valuable emails coming. Really enjoy all the information! Please keep it coming. I want to be as educated as possible on taking care of my body. I love life and would like to live a long, happy and healthy life.
Where can I find a demonstration of the exercize the Dance master wrote about?
Lyn
Yes, in my opinion, landing hard on the heels is ill-advice for any age. That’s why a trampoline is suggested (for those who can jump) as the landing will be soft.
Studies show that rebounding can help build strong bones among other benefits.
“Almost all forms of exercises will help to strengthen the bone under normal healthy body conditions. However, when one is found to be suffering from osteoporosis, it is advisable to exercise under caution to minimize any instantaneous trauma and impact on the weight bearing joints.”
Source: https://www.streetdirectory.com/travel_guide/39369/fitness/rebounding_your_way_to_stronger_bones.html
This level 2 and 3 exercise is not recommended for people with arthritis in knee joints. Please mention this in your video. Weight bearing is important, but jumping is definitely not advisable.
For an 80-year-old, level 1 is just about the only exercise recommended.
Thank you so much for the special exercise video and all the other suggestions and recommendations.
I appreciate all your e-mails.
I will start the exercises ( at least step one) but can you tell me if ‘inflammatory arthritic’ knees will be OK with step 2 and 3? I will try to do it if I know it is not damaging the knees. I notice a few others have had similar queries.
Thank you again.
Thanks Vivien,
I’ve tried all three, but I’ll stick with the middle one for a while. No.3 is a bit much for starters.
I’m ready for your next lot of surprises.
Thanks again,
Kurtb.
Hi Vivian,
I wanted to say thank you for the video.I will add it to my other excercises as well as a Tap class I am taking. Every time I receive an E-mail from you I feel it’s from a very good friend who really cares about her friends well being. Thank you again Vivian.
Gerri D
Thanks for the video; I will do the beginner’s
exercise, I’m afraid the jump might be hard on my knees.
Too bad that I have a ‘dial-up’ connection only. No way that I am able to view your ‘demo’. Can you/would you DESCRIBE it, in words, for ‘those of us’ who are not able to view it online? Thanks! BJ
The exercises are a great idea.I also read somewhere that skipping for 5 minutes three times a day will help build bones as well.
I don’t need a skipping rope for these.
Thanks!
Dear Vivian,
Thank you so very much for the very clear and informative exercise video on increasing hip bone density! You explained and performed in such a simple straightforward manner. I do high impact aerobics three times a week for 45 minutes and the moves are similiar. That weight bearing movement stimulates bone growth I’m guessing and causes stress (on the bones) which encourages new bone growth. Thank you so much for your kind and thoughtful information you always share.
Will these exercises harm my knees? Both were replaced 4 years ago and the bone on one knee has stress reduction.
Did you get any answer about harming your replaced knees? I had both knees replaced 14 years ago, and do not want to place any undue stress on them at this stage of the game, since I don’t know how much life I have left in them!
Dorothy and Pat,
Ask your doctor to prevent future problems with your knee replacement.
The exercises look very easy and effective, but I wouldn’t dare do them. I have four lumbar fractures that haven’t healed (plus two others that have healed). Seems something always happens to exacerbate them, the last being a terrible coughing fit from swallowing something the wrong way. I don’t dare even let myself sneeze. I’m 65 years old and have lost a total of four inches in height during the past three years. I wonder if very gentle bouncing (not jumping) on my rebounder would be effective in helping to restore bone mass (?)
Yvonne,
Check with your doctor first.
How about jumping rope.
Doesn’t that have a similar effect?
How about plain old jumping rope.
I do it a few times a week.
It’s excellent! Just don’t trip on the rope…
Now this was interesting, and helpful as has been most of your information. BUT I was very dismayed that you actually attempted to give your opinion on flu shots and encouraged people not to get their seasonal flu shots!!Please stick to bone health which is a topic you are familiar with!! and leave vaccinations to those of us that spend our livelihood in the public health sector!
Do you work for the FDA?
“……flu vaccines are a scientific hoax lacking any honest evidence that they actually work. In fact, all the evidence points to the reality that they don’t work……”
Source: Mike Adams naturalnews
EP,
Great quote! Thanks for posting it.
Clear, interesting and helpful video; thank you Vivian. I will have to discover how my rather stiff and unstable knees cope with the “landings” but will certainly be trying to add it to my exercise repertoire ~ starting with the beginner level. Greetings from Australia. Phyl.
I had no trouble with the video, it was clear, I could understand you, see your feet ok. My computer has been giving me trouble with toher things but that has done just fine!
Hi Vivian,
I hope you got my last comment. I wanted to know if you have heard about the Banglz Wrist and Ankle Weights? They had an article about them in our newspaper yesterday? They help the body burn more calories and build muscle. I thought this would be similar to lifting weights?? Any thoughts would be appreciated.
Betty
I am an experienced gym exerciser. I have been going to gym classes for 18 years 5 times a week. Using weights on the ankles and wrists is not safe. Lifting weights in a standing position with good form and posture is fine. Improve posture by tightening your rear end before you lift the weight and keep it tight the whole time you are lifting. Do no seated lifting, it compresses the spine.
I had always been told that with osteoporosis and arthritis I shouldn’t do anything high impact. Too much danger of fracture. It doesn’t FEEL dangerous….what do you have to say?
Any comments about doing things like downward facing dog or waist twists? Those are also things that I have been told not to do.
When I do crunches or downward dog, I hear my back going crack crack crack so I have stopped doing those. What do you think?
More than you asked for in comments I’m sure!
Kathleen,
The beginner’s level heel lift is not high impact.
Hi Vivian,
Thanks for the exercise video. I will have to try it. I do get exercise at work as I care for a child who is wheelchair/bed bound. We take her out for walks, so that is good for my spine, arms, and legs. She also has to be turned in bed. So I feel this helps my bones, as I also have to stretch my body, and I have to hold her in certain positions as well. Thanks for all you do.
Betty
Would someone please answer me this question is this exercise safe for someone that already had a hip replacement?
Hi Elsa,
Please check with your doctor.
It would have been easier to follow your instructions on the video if you had been wearing capri pants and we could see how you were landing on your feet.
what a great idea! I had trouble determining exactly what was going on since the clothing color was so close to the sheet color. Contrasting clothing and sheet color would have solved that (as well as MORE focus on the legs.
I loved the demo and thank Vivian for making it. Hope we will see more in the future (with more contrast 🙂 ??)
Thank you very much for demonstrating a great
exercise. I tried all three levels as I replayed your video. I will do the exercises.
I appreciate your demonstration
of such easy exercises that I was
able to do as I watched the second time. Thank you.
I watched the video on the heel jump excercise which I would like to do, but I have plantar fasciitis and a heel spur so I am not able to do the excercise without my foot hurting. Is there any other excercise that I can do?
Dianna,
Your best bet is to stick to walking, if that doesn’t hurt your heels.
Interesting program which I will add to my other activities; thank you!
I think they will help very much. There not hard on you and easy to remember. I will start doing them today.
Thanks Vivian for the video. I have bad knees. Is is o.k. to do this exercise with knee problem?
Sholeh,
First, check with your doctor. If you can do the exercises past beginner’s level, make sure that when you land with your feet you bend your knees.
Vivian,
This is the kind of help I like.
I’ve been having some hip problem. Dr. says,
most likely Bursitis.
Walking really irritates it, but Jacks doesn’t.
Jacks then causes a hip muscle problem if I do too many.
This looks like it could be just right.
Today I went for my bone density test.
Praying for an improvement this time.
Thank you again,
Judy
I know I have to exercise to keep my bones healthy for the rest of my life. It is very nice to have different exercises given to us that we know are targeting the areas we need to concentrate on. Otherwise it gets boring when you do the same old thing over and over. Thanks for adding variety and good information to our daily health.
seems like a simple exercise to do, but I have rsd stage 1 in my feet. Will I be able to do this without hurting my feet since they burn most of the time.
if your feet are burning you may have a pantothentic deficiency.
Vivian,
I did not have any problems watching the video. Sound did not break up and I saw very clearly movement of your feet. I have an Imac. I will start this program tomorrow.
I am now on Reclast and doing good. I also suffer from an auto-immune condition called Sjogrens Syndrome as well as peripheral neuropathy been takin Lycria which does great for my aches and pains. You have a great back yard. I havw had many broken bones. I would enjoy having the free books for exercises on osteroporsis. Thanks, Yvonnw
Will try this. Looks good. Wear shorter pants so we can see you feet land.
Thanks
I am a runner with a marathon coming up in two weeks. Doesn’t the impact of running many miles offer similar benefits as what you demonstrated?
Level one is challenging so I figure I need it. I will save it for the more advanced levels.
I find all of your emails helpful, and I am feeling stronger.
Thanks!
I now have a Mozilla Firefox Internet provider, and I could see and hear you well, Vivian. Thank you. I think the exercise is great, especially for people who don’t go to a gym or dance class. I plan to do it while watching the evening news. Melody.
Thank you so much for the information about the Bone Health. I’ve been searching for some kind of indoor excercise for my osteopenia which I can do during the long winter in here Canada. I think this heel lifting excercise will do for me.
Just watched your video for exercising for the hip. My comments: Video too choppy to see the actual movements. Camera should have focused on your feet so we can see the action. Too much of the top part of you when we needed to see the action of the feet.
I enjoyed the vidio but could not understand what you were saying. Is there somewhere I could find the directions printed as I would like to try these exercises. edline
Thanks Vivian! This looks like a good one and I will add this tomorrow to my walking and biking. I have osteoporosis worse in my hip but also have it in my spine. Can this help also?
I look forward to all your emails with info.
Kathy
I’m interested in safe exercises for someone with osteopenia so I was glad to see these today.One of those I have been doing.I have a book “Beautiful Bones without Hormones” and it has a series of exercises to do.I’m glad to learn of others that I can do.Thank you.
It looked like a real good video but it kept breaking up and it was difficult to watch.
I don’t know if it would make a difference if you send it again. Thank you
Kay,
The problem typically happens because of a slow internet connection.
Enjoyed the video. We do something similar in our Bones and Balance classes based on research done at the Oregon State University bone lab.
Great piece of info.
Can this be done on a trampoline or not? Thanks…Ann
good exercise,but cant do it from back of chair as I cant push or hold on as I DONT HAVE THE STRENGTH IN MY LEFT ARM,or the right onefrom carpal tunnell
I guess no one else had this problem, but my video was terrible. I couldn’t tell what you were doing. The sound was fine and I could get the jist of what to do from what you were saying.
Great exercises, Vivian! Thank you so much. I cannot do 50 without
resting but I can do them!
Hi Vivian,
Thank you so much for the video. I started doing the excercise and I feel good doing them. I have osterporosis I have not made my mine up to take the pill that the Doctor want me to take. I am trying to do everything that I can do to make my bones stronger. I am doing my best to eat right, walk 3 miles aday. I thank you for being so dedicated of sharing thing with other. May God Bless you and keep sending us more article.
Joyce