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!
Thank you for the exercise tip to help prevent bone loss
I sure appreciate the book you sent and these
e-mails I get from you. The films help me to
see how to do the exercises. I am doing just
what you say, and I know it is going to help me.
Thank you very much.
Genevieve Smith
Thanks Vivian,
I’m glad that there is someone out there looking out for our bones. I’m going to star the lift heel jump in the morning. I’ll add it to my yoga stretch routine.
Joan
Great exercise Vivian.As far as doing them, I jump on my rebounder every day for 15 to 20 minutes.That is approximately 2000 jumps.I have been doing this exercise for several years.It helps me stay strong which I hope that shows up on my latest bone density test.I am 61 and I have had Multiple Sclerosis diagnosed for thirty years now. I also have been diagnosed with asthma for ten years.I only take a medication for my asthma(Advair-2 puffs once a day).I am just finishing my year on Aclasta at the end of Nov.and I am NOT getting another infusion.I lost a tooth a month ago and I blame that on Aclasta. I also lost another tooth 3 years ago,after being on Actonel for a short period of time.No more bisphonates for me. I am really enjoying ‘The bone health revolution’ Thank you for the book and all of your great tips. sincerely,carmelle
Hi Vivian,
Have been doing the exercises as shown and find it quite useful to know. I plan on making it a part of my regular exercise routine. Thank you again so much.
Ruby
Thank you for sharing the exercises ,which I have started doing. Angie
Very helpful video, thanks, Vivian.
Question…would similar exercises in doing water aerobics be as beneficial?
Hi Jeanette,
Water aerobics doesn’t have bone health benefits because there is no weight bearing effect.
I am 82 y.o., diagnosed with severe osteoporis
i have always kept very active but have broken several bones in last 15 yrs. I cannot take usual drugs (actonal, boniva) because of side effects.I take some Citrical, extra D and drink milk. Most beneficial for me is a workout (40 min.) daily with Tai Chi and Qi Gong. I wonder if the heel jump is indicated if one has arthritis. I enjoy your emails
I am most grateful to have these exercises specifically to aid the hips. I am assuming based on your video that it is most beneficial to do these exercises without shoes but on a softer surface such as grass or carpet.
Hello Vivian ,well done I will share your Video with my clients and make sure,I will do them myself as well.Thank you for caring.
Regards Uta Fink
Wonderful to know about these exercises..I can’t wait to get started!
Thanks; I can do the heel lift, But not the jump. Along with the Osteoporosis, I have many other back problems.
I try to swim for 1/2 hr. without stopping every day but will add this to my floor exercises.
Margaret,
Swiming and bike riding is not a resistant exercise that you need for Osteoporosis, although its good for your heart..
Vivians exercise is a resistant exercise that is very good.
There are many more resistant exerciser, but swiming is not one of them!
Would love to watch the video but it isn’t downloading for me.
I enjoy all your tips – Many thanks
Dear Vivian,
I don’t know how you got my e-mail address but for the first time I’m so grateful someone like you did! I will definitely try this exercice for I am in the need of it. Thank you so very much for doing this – many people will benefit from it!
Norma
Vivian, this exercise (heel lift and jump) is interesting. I work out usually 5 times a week at the ymca. I work on weights mostly and the eliptical and bike for cardio. I’m wondering about this exercise because you are putting a lot of pressure on the heel. Are all exercises supposed to be that way for osteoporosis? Are lifting weights not enough. Also how are you supposed to put resistance into an exercise for the spine?
Hi Marian,
Weight lifting is an excellent workout for osteoporosis. The heel lift exercise targets the hips.
Due to the fact that I had two knee replacement
surgeries, in 2005 and 2009, and am careful of
both knees, I continue to do the exercises that
I had to do after each surgery, do them dailey.
I plan on only doing the heel one as the other
two are too much of a strain on my knees.
Thanks for the plan of this exercise., surely
it will be helpful to others.
Thanks so much for the video that will be added to some of my exercises. Thanks for all the material you have sent and is sending. Enjoyed Anne
Thank you Vivian! I am only 50 and have been told I have osteoporosis. I felt completely lost before I discovered your website. I am excited to try these exercises. I like to walk 3-4 miles each day and do simple bone building exercises of an evening when I watch TV, and these exercises will fit right in with my routine. I am determined to build up my bone density without harmful prescriptions and I am looking forward to my next bone density scan to see the improvement. Thanks again, Julie
Thank you for the video. I really like it and will be doing the exercises. I hope this will be helpful to my hip.
You have great tips. Thanks for the information and the exercises. I am post menopausal and am in the process of rebuilding my back and appreciate the information on bones. I wish more people would stop relying on drugs and do something for themselves to feel better like you have done.
Thanks for the video, I incorporated the easy exercise in my workout this morning. Will probably advance after running it by my chiropractor,he is working on my neck.
Thank you so much for the info on your osteoporosis exercise. I shall teach it to my physical therapist today unless you instruct me otherwise.
Vivian: I watched u do the exercises and i believe they are great for those who do not have toe to hip and lower back pain constantly. I have a pain mgmt appt on 11/20 and will see what doc suggests since I would love to use my bicycle to exercise. Walking, I do. But feel bike will help me exercise more of my limbs and body. Thank you for your input. Have an amazing day… Love C
Carmen,
Your bike riding is good for your heart, but not your bones., cause its not resistant.
For your bones you need resistant exercise as Vivian has shown here.
There are many other types of resistant exercises also.
Was interested to see that you are adding Vivians hip excercises to your ‘normal bone building excercise routine’. Do you know what excercises are particularly good for the back/spine ? Would be great to know.
A brilliantly simple exercise.Thank you Vivienne
Thanks for the video Vivian. I’m really excited about starting it. Since I walk about 5 days a week I plan to be very motivated in doing this exercise, starting right now! I stopped taking Fosamax several years ago when a doctor I worked for did some research on this drug. Since I worked in an Oral Maxillofacial surgery office, I have seen many patients come in with osteonecrosis of the jaw and large tumors . Not a very pretty diagnosis for the patient.
I have tried to see your exercise video on 2 different computers but it will not load or run. It stops at “1 item remaining”.
By the comments shared in the written overview I could probably only do the beginner level safely. I have 2.5 osteoporosis in my hip and 4.0 in my spine. My fitness center trainer tells me never to do any jumping exercises due to the degree of osteoporosis I have.
I hope you can do something so those of us who can’t get your video to run can see in writing and pictures the exercises you have in mind.
Concerning core exercise. I walk with a weighted vest when I do my daily outdoor walks.
Ethel
I thank you so much for your info. I have done the heel lift for several years but now will start the intermediate and advanced exercise. This is great!
Ilene
I have a hard time getting the video to run so I had to watch it with the pauses. This is a good exercise. I’ve been doing the beginner exercise in my exercise workout.
In the video it looks like the knees are coming past the toes in the jump. I thought that was against exercise rules as it’s bad for your knees. Please clarify.
Thanks so much!
Can’t get video of the heel llft to run???
I still caan’t get video of heel lift to run?
thank you very much. iam going to the exercise.
Hi Vivian – I love the HEEL-JUMP exercise, and definitely plan to keep doing it! Thanks.
Sandy
Fabulous!! By the time I walk an hour home from work, my legs will be all warmed up for the new exercises!! Will add to my routine at once.
And THANK you……..for everything. Blanche
Simple and effective.Thank you.
thankyou Vivian for providing such wonderful information. God Bless you
Great,watched and tried and took notes and believe it actually feel good. Getting to 50 will be interesting as to how long but it feel good. Of course liked warm up and beginners best. 2 and 3 feel a little more pressure. Thank you still medicine free and like to keep it that way.
I was diagnosed with osteoporosis a couple of years ago. I found out today that I need to do weight bearing exercises to help increase the density of my hips. ( I do take the right supplements also). I went into me email and there this was waiting! How exciting to see how God works to help us.
Thank you!!!!!
Hi Vivian –
Thank you for all your help!
I saw a similar exercise performed by Dr. Best.
He states that, while it will help to build bone in pre-menopausal women, it may only stabilize bone loss in post-menopausal women.
Do you find that to be true?
Thanks again.
Thank you for showing the exercises. I started immediately, I do a similar one for my recovering broken ankle, I also was tricked and tried to be treated, but I will not take the Fosamax. Keep up the great work .
Thanks Vivian. I enjoyed the video very much and will include this exercise in my routine. I am new to this site, and it was the first time to see one of your video’s. I enjoy your emails and regular advice. Thanks again for your information.
It seems the best way to do this exercise would be the way you’re doing it – outside on the lawn with no shoes.
If you do it in your house, would it be ok to do it on hardwood floors? Should I have shoes on?
Hi Am I supposed to do 50 of each exercise each day?
I will try the exercise after I heal from devasting side effects from generic Fosomax. I’m not taking anymore bone density drugs! I have two hip replacements and two shoulders, too. I DO (DID!) LINE DANCING AND hope to get back to swimming 10 laps 3 times a week when my horrible muscle/joint pain goes away, which may take a couple more months. I’d like to cut out Synthroid and Zocor too, but I’m afraid to.
Thank you so much Vivian for sharing these exercises with us. I can’t wait to get started!
Thank you Vivian, I can’t take med. for osteoporosis. I had heard of exercises but
didn’t know how to do them. With my calcium I will also do your Heel Lift and Jump, You are helping many people free, that can’t afford a health club. I have Silver Sneaker but it is 3 miles each way, so I quite. In his Love, Lil
Do you have any exercises for the spine? I have no reason for osteoporosis at all and I have it only in my spine. That is a hard place to stimulate so I was hoping someone would have an idea for exercising the spine.
Thanks
Linda,
Stay tuned for spinal exercises…coming up soon.
Super–because I’m waiting for spinal exercises, too! That is where my bone density is worst.
I was told by my doctor that using the treadmill was the best excercise for building bone density because you pound the bones with each step bearing your full weight. Given that principle, these excercises feel much more targeted and potentially more effective.
Thank you Vivian for sharing your knowledge with us.
I’m going to add this to my exercise routine.
Anne
I have just watched your first two exercises, I have a metal implant in my right hip, and am concerned that the excercise may jar it.What is your opinion?.Thank you.
I just watched the video and it looks like a really helpful excercise to do but I’m wondering would this still be a great excercise for the hips even though I have osteoarthritis in the hips. I don’t want to cause more pain than I already have. Thanks!
I enjoyed the video demo; very helpful. I’m not sure if I totally understand the difference between the three levels – is the first, just lifting up on the toes; the second, jumping off the toes slightly; the third, I am not sure of. (The video on my computer is slow and jerky, and not in sync with the voice.)
We have an “Urban Rebounder.” what do you think of that for a bone density exercise? We, also, have a bike exerciser; what is the benefit of that?
I have stiffness and pain in the low back that, before getting out of bed, I stretch and do the “bridge” stretch and, with bended knees, left & right/side-to-side to stretch the sciatic area. I rotate the ankles. (I had a broken/dislocated ankle in 2005.) Then side leg-lifts for the thighs and hips. Then, by the side of my bed, leg-lifts and heel lifts. I’m, also, trying to work off my pear-shape and saddle bags on my hips.
I began having pain & stiffness in my index fingers and was experiencing what I have heard referred to as the “trigger finger” in which it feels like the joint locks. The doctor prescribed Boniva, but I had read the side effects so, refused it. He gave me two supplements: “NuMedica, OsteoMedica, MCHC Bone Support – microcrystalline Hydroxyapatite Concentrate. It has Vit. D(as cholecalciferol 400 IU; Calcium (from MCHC and DimaCal di-calcium malate 800 mg;Phosphorus (from MCHC) 180 mg;Magnesium (from 400 mg di-magnesium malate and magnesium glycinate) 100 mg;MCHC 2000 mg.”
“MCHC from New Zealand open range, pasture-fed cattle raised in pesticide-free environments.”
Also: from “Xymogen, DJD Factors, Featuring Green Lipped Mussel Extract: Vit. C (as ascorbic acid) 75 mg; Manganese 10 mg; Green Lipped Mussel 1000 mg;MSM 1000 mg; Glucosamine HCL 600 mg; Chondroitin Sulphate 600 mg;Hyaluronic Acid 30 mg.”
I have wondered if there are certain foods that I should concentrate on or increase, or avoid.
Thank you for your research and help.
Sandie in Cedar Park, TX
Great video! Thanks for sharing. I’m working on them.