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!
I am going to try this exercise. Am considering your program
Hi Vivian, Thanks so much for exercises. I have also started rebounding on the Cellersizer
which is supposed to be a very good exercise program for ostoporosis. What are your thoughts on rebounding? Thanks, Janet in Lake Placid, Florida
Hi, It looks useful but I am afraid the video get cut regularly. Tried to get into it through different links (yours, youtube etc and it keeps doing it. So don’t know whether it is the recording or my machine.
I couldn’t watch this video because it paused and stopped so many times it was impossible to see.
I was watching the video and it continued to stop and start there is a button on the video bar that HQ (high quality) I clicked on this button and that solved the problem. I was able to watch the entire video without it stopping. I hope this helps.
Hi Vivian,
That’s exactly what I’ve been looking for–an exercise that would benefit the bones in my hips. I am going to try it with a little hesitation because I have osteoarthritis in my right foot. I’m hoping I can do it. Thank you.
Wilda
Hi Vivian! thanks for sharing Heel lifting and jumping. I’ve already started the first level.
I,m just after breaking and rehabilitation my left foot. And doing exercises 3-4 times a week,
recommended by physical therapist. Hope Heel exercise will help reduce osteopenia. God bless you, Vivian! Leona
I will definitely add this into my exercise program. I love the fact that it can be done anywhere! Thank you again, Vivian!
Thanks for sharing the heel lift/jump exercises for osteoporosis I will start the beginners heel lifts soon. I’m sure another added benefit is it will strengthen the ankles and leg muscles.
Hi Vivian,
Thank you for sharing this exercise. I will pass this along to my friends who also have been diagnosed with osteopenia.
Thank you for the great information and the great exercises that you share with us. I will definitely start doing the beginning heel exercise right away. I really appreciate all of your help. Have a great day.
Vivian:
I’m really glad that you re-posted these work outs. I had viewed them before originally and was trying to remembering the execution of them to try to get back to work out my own independent work out sessions, and I want to add these in. In case I can’t save these video’s in my computer do you have a article on the steps to print off. If so just email me the article and steps! I want to say Thank You for all the hard work that you do for the rest of us to build healthy strong bones! Kim Mack
Thank You very much Vivian,for really taking time to send messages about so many important things we dont know about our own bones.I really enjoyed watching Your video.I will check with my doctor to see if I can do some of your exercices as I just found out why I’m in such great pain on my left hip all the way down my left legs down to my toes I get numb.I just passed through 9 ex rays to find out my bone has moved and is touching ny nerve .She is sending me to pass 3 scans as they really cannot see well with ex rays. All the time I thought it was my siatic nerve that was pinched By the way this my 3rd week that I did not take my actonel.What really helps me going I thank God for You Vivian that You answered my message for help and I always look for Your messages…it gives me hope Please dont stop doing so many things to help the ones like me.I’m sort of afraid to go for the scans I really dont know what to do I would apprciate if You could send me an E Mails withy some advise. on what I am about to face.
Thanking You in advance
A friend in need Carmen
Aloha Vivian,
Mahalo for emailing me your researched information on osteoporosis. I find it very informative and have used the many tips to help me strengthen my bones. I viewed your video and will incorporate your 3 step exercise into my daily routine.
Cheers to a long and healthy life and save our bones!
Warmest Aloha,
Kim
Love the exercise – I do step one in physical rehab to improve balance.
Seems to be simple. I think they can help especially if one persist in doing the exercises.
Thanks Vivian.
these exercises look good. but can
i do them with knee replacements?
I need to wear sneakers with orthotics for walking and certainly jumping: is this going to be as effective if it’s not done barefoot? Actually, wouldn’t it be BETTER to do it wearing supportive shoes so you don’t hurt your feet and knees?
My mom just died in september and she was so bad she could no longer get up and walk so Im going to do everything I can do to try to not end up like my mom cause I could not care for her any longer and had to put her in a nursing home were she died and I hate that so Im going to try and do everything I can for me so my kids wont have to feel like I do
Aloha Judy,
I am in the same boat as you. My mother has terrible osteo and is getting to the stage of walking with mini steps in fear of falling and must have someone help her to get around. It is heart breaking to see her dependent on others but at least she tries her best to keep a good attitude. Sounds like you did your best for your mom and don’t feel bad that she needed to move into a home. You were only trying to keep her safe. You have a life and a family that need you, too. My mother has full time care givers that help her at her home but my cross to drag is that I live in Kaua’i and she lives in California so I can only see her every couple of months for a few weeks at a time. We are so close and talk on the phone everyday.
Keep exercising, eat healthy, be strive for happiness and stay informed!
Kim
Oh,thanks for the demonstration. That is very helpful to be able to see how to do the exercise. Thanks again.
Chloa
Look forward to all your emails. Keep them coming and thanks.
Vivian, thank you for sharing your exercise for the hip area. I really enjoy reading your emails. The information you have provided has been very helpful and informative.
i gather frim the video you should be doing th exercise iun barefeet? What type of surface should you be on?
Diane,
You can wear sneakers, especially if you do the exercises on a hard surface.
I’ve learned a lot from your web site & the information you so generously send.
I do a series of exercises at least 3 times a week and will certainly add the heel lift & jump.
Thank you for sharing such valuable information with us.
Hi Vivian
Video was Awesome, especially for those beginners, who are just starting out and who need this information. Those that haven’t done any kind of exercise in a long time. It’s easy and comfortable. Those, that are intermediates & advanced can also pick up some good points. It always good to learn. Really enjoyed it.
Suma G Nathan, Certified Registered Holistic Nutritionist/Certified Chinese Herbologist 28 yrs exp
Wow!!!!!! Tonight I hung on and got the exercise for the hip bones – I only have dial-up internet and it is very slow downloading from U-tube. I have at last watched all 3 levels. How long will I do level 1? Perhaps 1 week?? Then the same for the other levels?? Or perhaps I should do each level each day after the first week?? Thanks again for the information Vivian. Blessings. Kelsey. AUSTRALIA.
Vivian,
Thank you for the exercises. Can you please tell me what would be considered too much exercise for your bones? I know there is a fine line on everything; too little is not good and too much is not good either. I am an undergainer so too much cardio makes me lose weight. At 5’5″ and 102 lbs., I don’t have to any weight to lose. I’m always trying to gain.
Your comments are appreciated.
Carrie
Hi Carrie,
The issue with too much exercise is that when lactic acid is released it acidifies the body. So the key is to prevent exercising to the point of exhaustion.
Hi Vivian! you are doing such an awesome job of getting the best information and exercises through your website. You are right about “Wolf’s Law.” As an exercise therapists/college fitness instructor, I often quote the law to my students.”The robustness of the bone is in direct proportion to the forces applied to that bone.” Thank you Vivian!!!
You are a commpassioate giving person. You have our money for the book you sold us and you keep giving. That is rare.
Great video on hip density exercises.
I like that. Haversions law states when you add stress to a bone it becomes more dense. Greate stuff.
Your work is awesome and empowering to women. The exercises are excellent. Thank you for your commitment.
Hi! Vivian,
Your bone building exercises were awesome and I did it while watching your video.
Thank you for sharing. I am really glad I had visited your website when I did.
Have a great day,
Millicent
Vivian,
Thanks for the video on the heel lift. I’m going to include this exercise to my normal exercise plan that I have. I really enjoyed the video and it was nice to see you in person. Thanks again for being there.
Sharon
I found your demonstration very useful.
I have had breast cancer and am still on Arimidex. Have been told that this causes calcium to seep from bones so now have low scores for bone density. Am working on weights; strange as I am only 9 stone and 5ft 4″. Am also on Bisphonates, but am about to buy your pack.Have been told to stay off caffeine ie tea, coffee, hot chocolate. Is this the case. Would appreciate advice. Many thanks. Deirdre
This looks simple enough – I will try it at the gym and do it 6-7 times a week as you suggested. Thanks!
exercise looks very easy. will try it. can you do it with sneakers on or must you do it shoeless?
Beatrice,
It works both ways, and you can get better cushion support with shoes on.
Great video Vivian.
The exercises are so simple I am able to manage them without pain to my joints. I have osteoarthritis, psoriatic arthritis, as well as osteoporosis. Have been on Fosomax for 6 yrs but was suffering bad side effects. Have stopped taking them and will keep on with your exercises and good advice.
Thanks again.
Thank you for sharing the exercises to strengthen hips.
I do the warm ups and the beginner’s level. The intermediate and advanced levels I’m not able to do as well, but do them the best I can.
Have had both knees replaced, and I’m sure that’s the reason for not being able to do the last 2 as well.
Am reading your book: “The Bone Health Revolution”. Have learned very much regarding bones. Thank you for all your research!!
Hi Vivian
I’ve just watched the “heel” exercises—should be easy for me to do as I do a lot of dancing. I have osteoporosis… and osteoarthritis. I’ve heard that drinking alkaline water would alleviate both of these and many many other conditions. Do you know or have heard about KANGEN WATER? I’d like to know if it works or is it just another very very expensive gimmick—$4,000.00 CDN for the machine to change acidic water to alkaline water. I have some information that I will e-mail to you.
Viola
Hi Viola!I’m a college fitness instructor, and cert. trainer. YES, Alkaline water is the best…Arthritis prevention diet promotes alkaline foods. Drinks & foods that are acidic aggravate arthritis & and many other serious illnesses & diseases. Kangen Machines, in my opinion, are overpriced. I did research and consulted with M.D. http://www.ionways.com/BodyofWater has the best alkaline machines for the best prices.My knee injury is so much better since I have been drinking alkaline water daily. Best of health to you. GG
Hi Vivian,
I love getting your e-mail. You are so helpful. I do yoga almost every day but this excercise looks very good and I will try it first thing in the morning along with my wall push ups. Thanks so much.
I really appreciate the excercises and will try to do them as often as I can. Thanks for caring!!
I enjoy this excise very much. I am 70 years old and try to do as many excises that I can. The only one that I can’t do is the jump.
Thanks Vivian
Vivian, thanks once again for providing this highly informative video.About 5 years ago my orthopeadic surgeon said I would need hip replacement surgury at some point.So far I have been able to avoid it and wonder is there might be a corelation between osteoporosis and hip problems.It is so beneficial to actually see a helpfull/preventative bone building video.Adding it as we speak!! Carmen
I look forward to viewing your exercises for the spine.
I too, like many others, had trouble downloading your exercise video. It would only show one or two seconds at a time and then it took a long time for the next second to show. It took hours to download.
Could you use either Windows Media Player or Microsoft Office Powerpoint to show your exercise videos? This way we all could view with no problems.
Thank you for all your help.
Jill
HiVivian I enjoyed seeing this exercise and am looking forward to the time I will be able to try it. Right now I’m in physio for a fractured metatarsal(5th)in my left foot that is 7 weeks into the healing process. Is there anything you could recommend that would be light exercises of stretching to start for my left foot while I’m on the mend? Looking forward too your e-mails. Thank-you for all your wonderful guidance and advice..
Sincerely, Kellee
Vivian, Thank You I believe these 2 exercises will help my oesporo- arthritis in my left hip. It has been paining bad & a new symptom is like something sticky is in my hip. I remember when my knees were in bad condition & I started walking down 8 flights of stair & now the pain has gone.
Thank you PS How many sets of hip exercises should I do?
I have a compression fracture, T7, plus osteoperosis of the spine. Is it all right for me to do the heel drop?
Thank you Vivienne for your emails and helpful tips. I have been told I have osteopenia! and am determined to build up my bones. Have just ordered the wrist and ankle weights and about to order the wellness belt. Regards
Let me know what you think of the belt. I have a horse farm and when I go out to take care of the horses I have just taken my two five pound weight and hooked them together and put around my waist. They work fine for around the farm but not good for being in public.
I just viewed the video of exercises for the hip. They look to be really great and I mean to try them. Thank you for all of the literature you send me. I read them and enjoy it.
is it alright for me to do these jumps if i have osteo in spine, have had conflicting advice some doctors are telling me not to do anything that will jar spine e.g running and jumping. Thankyou for all the interesting snippets!
I’m 70 and have been a runner for over 30 years. Still I have osteoporosis and was taking actonel and evista. After reading your book, I have decided to stop the “drugs” and take your approach,Vivian. Thanks for the information on diet and exercise. I think the heel-step looks great and will start right away. I still run though much slower than years ago!
Susan
Thanks Vivian for showing this jumping exercise. but this may not be practical for older people whose bones are brittle due to severe Rheaumatism. Rebounding on Trampoline with small jumps may help such people.
For more healthy people your this Video presentation is ABSOLUTELY HELPFUL….THANKS FOR HELPING PEOPLE….AND MY BEST WISHES TO YOUR GREAT WORK….
Dear Vivian,
I like these exercises! But am I doing them wrong if they sort of jolt my head at each landing? Maybe I am hitting my heel too hard? Or is it okay to jolt the head a bit?
Thanks for your advice,
Margaret
Margaret,
You might be “landing” too hard, or try doing the exercise on a softer surface.
I cant do any of your exercises right now,I had surgery about a month ago on my knee.I really would appreciate some exercises for the knees that is where I have my osteoporosis and degeneration of the meniscus.
Hi Vicky,
The best way to protect the knees is to strengthen the thighs, since the thigh muscles “hold” the knees in place.
Thanks for the exercise tip for helping with hip ostio ,I,ll be looking for more tips.