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!
my computer cannot take the exercise program it stops and go , can you sand it in writing so that i can do the exercise. thank you maria
Vivian,
Thank you so much for all the information you send and for this exercise. I will start to use it in my exercise routine. I also go to Curves, which should help my bones.
I can’t get the video to play. Is there something I have to do to get it work properly?
Thanks,
Rebecca
Hi Vivian:
You did it again. Thanks a million for the video. I do exercise and light weight lifting and will certainly incorporate step 1 and 2 into my routine. I don’t know about 3 but will certainly try. Thanks again for all your wonderful information. Stay well and safe.
Anne
Interesting & informative
Vivian, you are such a help and encouragement with your regular advice and help. It does make such a difference.
I immediately put this into practice, building up to the next stage. Many thanks – please keep up the good work.
Allan
Hi Vivian,
I’m having trouble getting the video to work. I would love to try to the workout as long as it is not too vigourous. I was nixed from my fitness center because I recently had surgery and the stitches are still in. I just want to see how much work is involved first.
I mentioned your name to my gastrointestinal doctor and he has heard of you. He was just as impressed with you as I am. He was concerned about my reflux and asked if I was still taking Fosamax. When I said no, he was very glad. He said those bone medicines can reverse the effects of his treatment for my GERD and other stomach issues. I won’t go on those meds ever again. I thank you for pushing me to nix that from my life. Now to get the video to work.
Best regards.
Janice
I really appreciate how devoted you are to good bone health for yourself and for us. I look forward to your articles, musings, and now videos.
Thank you!
the video was very instructive. I have done the heel lift for years. The jump is a good idea I never thought of. I wonder if the posting I do on my horse is the same thing. With each step my horse makes I rise, then sit, My toes hit first then I lower my heels. My horse and I rise again with the next step to repeat the process. I feel a good work out in my calves. I think my spine gets a good work out as well. I have been told I have osteopenia of the spine, but I just refuse to stop riding.
Thank you for all the information and your book. I follow your advise daily.
Hi Ronny, I thought my former husband’s experiences in this matter might help you. He was diagnosed with Pagets disease in his hip years ago. It is deteriorating disease and the doctor wanted to fuse his hip to help slow it. he refused and shortly after that he began riding horses. The doctor thought he was insane. 15 years later, his hip was much stronger and he started to play tennis. He is now 82 years old and still playing tennis. Happily, since advances in bone therapy, he was able to have a hip replacement a couple of years ago – which had been impossible almost 50 years ago when he was first diagnosed, and he is better than ever.
So do what your intuition tells you! Good luck, Peggy
Great video! I can do the “beginner” heel lift you showed but I don’t feel I can do the other further advanced because I have 2 knee replacements (3 years ago) and my right hip replacement….the hip replacement was due to a fall (I tripped in an airport).
I love getting your info often and am working hard on your program, hoping and praying it will pay off next year when I have another bone density test.
Terry
I am wondering if there are benefits to doing level one only?? Having fractured my heel a few years ago and also having had back surgery once, I need to avoid jumping and impact.
Renee,
There are benefits in doing level one only, so go ahead and try it.
Thank you for showing me the excersize.I recenly found out I have ostporiS(I can’t spell it).I need to find more exercizes for this.
Thanks again.
Diane
Great video and thank you so much, Vivian! Shall certainly try all three exercises. You’re a doll!
Dear Vivian,
Thank you for the information about the exercise. I will use it! the video was very difficult to watch because of the interruption every 2 seconds. Also, your pant legs covered your heals so it was difficult to understand just how to use my feet during the exercise.
All information you share is so much appreciated.
Alice Richards
It looks simple enough. I plan on adding this exercise to my program. I have a fractured back and am limited, but this should work.
Hi Vivian, Thanks for the tip to help strengthing my bones. I will certainly try the exercise.Always glad to hear from you. B.Denton
Excellent!! Thanks so much for demonstrating the three levels. During this last year, I’ve improved in bone density everywhere except the hips, so this video is exactly what I need. Thanks again.
I have broken both femurs in the past two years
and can not jump without pain. I was on Fosamax for 9 years. I appreciate the exercise
information. I had a recent bone density and
am not close to osteoporis. I was advised to
take bone medication after a fall 9 1/2 years
which resulted in a boken ankle. Go Figure!
I thoroughly enjoyed the video, I will certainly incorporate this exercise in my workout starting tomorrow, as I am all about saving my bones so that I do not end up in a wheelchair.
Looks like some good exercises. Thank you for your hard work.
Thanks Vivian. I’ll certainly give step 1 a try.
Well I tried the exercises along with you and they seem easy but I can see where they can really work…….. not so easy when I started doing more than 10.. I like them because they are easy and can really be done anywhere. Thanks again.
Is it ok to do the exercises with athletic shoes on? I was diagnosed with plantar fascitis and a heel spur a few years ago. Both are under control, but pounding my feet and heels without support may cause the condition to act up. I go to the gym 3-5 times a week where I do Total Body Training with weights, Body Pump ( weigts On a bar), walking and running on a treadmill and step aeobics. I am 56 and was diagnosed with osteopenia over 2 years ago. I tried Actenol twice for short periods and ended up with a stomach ulcer both times. I got your original book in April before you did the big promotional special and have been trying to keep to a diet that is high in alkaline and low in acidity since then. At this point, I don’t know how much more I can do to improve my bone density or keep it from getting worse. I feel the medicine is poison and I will never take it again.
Thanks,
Susan
Hi Vivien,
Many thanks for the exercises, I’m sure they’ll be of great help. I’ll certainly practice them.
Mary
Hi Vivien,
Many thanks for the exercises, I’m sure they’ll be of great help. I’ll certainly practise them.
Mary
I could not see the video as it is not advancing & the speech was not clear. I could see only your picture & audio.
Suseela
Thanks Vivian for the information on bone density building exercises. I’m an active person anyways…I will add to my exercise routine. Rhonda
I can only do the beginner exercize because of having no cartledge in my knee – will this help at all? Also, I would like to know some exercises for the back – I do tai chi – do you think that is helpful?
Thxs,
Sandy
It looks so simple, I did it as you did it.
I have just made a decision of stopping Fosamax (after approx. 2 months of doing it) and more exercise, and now the news of Vitamin K-2 for bones.
Thank you.
Perfect exercise that can be done anywhere including on vacation etc. Thanks so much
They look like great exercise.
L will add them to my daily exercise
Vivian,
Looks like a great exercise.
You showed doing the exercises in barefeet on the grass. Can the exercises also be done wearing sneakers?
Thank you for all your great research.
Hi Vivian,
I noticed you were bare footed. Is that the best way do do this or are sneakers OK?
Thanks for you help and advice,
Kathy
Hi Vivian,
I really enjoyed your video for the excercise.
I shall certainly give this try.
Thanks for the info.
Regards Sheila
These will be super exercises. Have started already. I feel a lot of pressure in my knees though. Thanks so much for sending all these helpful tips. You are great.
Carole
Thanks Vivian for the exercises.
I am sure that I’ll use them.
I appriciate all your e-mails.
Hi Vivian,
I appreciate the updates thru email you send when
you discover something that will help us keep our bones strong. I just tried them to see if I could do them. The jumping is a bit hard for me without using my arms to help get me off the floor and landing without hurting my already bad knees, but I intend to keep practicing until I can do it using only my leg muscles.
Thanks again for the information and exercise.
Edna
I am taking Paul Lam’s Tai-Chi for Arthritis, and it sure does help the knees get stronger. Do a
search for his name.
Hi Vivian,
Thank you for making this video. The exercize looks to be quite simple and since it can be done anywhere at any time it will be easy to practice.
Lyn
Thank you Vivian for sharing this simple and l am sure very effective excercise. l am sure it will benefit many of us who are trying to improve bone density and it looks like it could be good fun also. ! Sadly l won’t be able to join in because of other health issues, in particular migraine, so l can’t jolt my head.Do you think a step machine would have similar benefits ?
Kindest regards
I thought the exercises themselves look fairly easy. My thought however, was what about the knees. Are you putting too much pressure on the kness doing the jumps?
Dear Vivian:
Thank you so much for the exercises. I will do them each day & hope for the best. All the exercises are easy to do for me. Thanks again
for your concern & help.
Great info. I’m going to forward it to friends.
You showed doing the exercises in barefeet on the grass. Can the exercises also be done in the home? If so, should I wear shoes or do it in bare feet on the carpet?
Thank you!
Looks like a great exercise and I will be sure to try it.
Awesome exercise…. simple and effective!!! Thanx Viv!!!!
Thank you very much for the exercise video. It’s simple and easy to follow.
God bless you Vivian for all your efforts!!!
I will try the exercises to see if it helps
my bone density problem, which is calcium
deposits in my joints.
thank you so much for the exercises I will
certainly add them to my day
thanks also for all that you do, it is much
appreciated 🙂
thanks for the video. Looks like something that I can do without hurting myself. I apprecitate all the info.
Watched this video for the first time and it looks like something I can do to help my bone density. Thanks for this valuable video. I am saving it on my computer so that I can refer to it at any time.
Fabulous! I am anxious to try these three exercises. I love them for their simplicity and ease of set up. I will add them to my regular routine!
Thank you Vivian!