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!
Hello from England! My physio gave me the same exercise (the first one on your video)combined with 14 others a couple of months ago! I do 15 exercises twice a week. I have noticed that I can do more of each exercise in the minute. Keep up the good work.
I’m afraid that the jump and solid jaring on the heal will jar my back which has lots of spinal defects.
I thought that, but if you start gradually and build it up it will strengthen your spine in the end.
Hi Vivian,
Thanks for easy exercise for the hips. I have only done it but will do it 5 to 6 times a week. I started with the first one, the easy one.
Thanks again
Janice
These exercises seem great but I am on a drug to stop my breast cancer from coming back so how can I build up my bone density if this drug is lowering it at a rate of 6% per year and I dont want to go off the drug, can I keep this under control with save our bones advice???
I also take drugs for a lifelong seizure disorder–some of the worst factors for osteo. there are. I don’t have much choice–if I stop the drugs, I will surely have a seizure then will probably break a bone in the process. — Catch 22 ! So one almost always has to weigh the pros and cons, doesn’t one?
Great exercises! Thanks so much! I will start adding these to my other exercises I currently am doing.
I can clearly see how these exercises would help our hips and bones. Thanks again!
Very simple sounds good . I am a dancer so it is simple for me to do. Unfortunately my video
or Adobe flash is slow so could not understand or see what the difference is between jumping and landing and the last one. Sound is all disjointed. Not sure whether this is done with turn out for the legs and feet or knees facing
the front.Obviously people must land with a straight back.Many thanks anyway. Jill
Thank you Vivian. I first viewed the video today and I will certainly try this exercise. I will try anything to stay away from the drugs.
Elaine
Hi I was able to view the video after I renewed my flash player from adobe.com
I’ve tried it and will continue with the exercise. Thank-you for all the information.
Edith
This looks like a great exercise; however, due to rheumatoid arthritis and some ostioarthritis, I would never be able to do this without doing damage to joints. Do you have any other suggestions for my condition. I have greater bone loss in the lower spine area. So far the hips are holding their own.
Thank you for all the good information you provide.
I’m wondering the same thing as I have RA and my toes are quite deformed. I can’t stand on my tippy toes at all.
I could not view the video. I have Skype but it will not open.
Edith
very well done – thank you
Thanks for this. I have hips like girders but my spine density is down 8.4% in 2 years. So what excercises do you recommend for that?
WOW!! That was a very good exercise – I thank you for sharing it with us. After 5-years Fosomax had doned NOTHING to build bone mass; my density was even less – so my Dr. suggested Forteo – I opted to try your suggestions. I genuinely appreciate all of the “Save Your Bones” information that you so willingly share. I praise God for you and I ask that He continue to rain down His blessings on you and all that you do.
Vivian, thanks for the video about strengtening the bone density in my hips. I have been doing some similar exercises in the hydrocise class that I am taking. Thanks for sharing your information.
crk
I really enjoyed the video on the Heel/Jump exercise. I understand that it does strengthen the hip joint and leg bones.
I have a question for you…I have a problem with my ankle (osteoarthritis diagnoesed) and it is painful for me to do this particular exercise…even the first level. Do you have any exercises that can strengthen the ankle joint? AND By doing this exercise and feeling the pain…am I doing damage to my ankle joint.
Thanks you for your time.
I’m wondering if this exercise would be good for me as I’ve had one total knee replacement and my other knee is pretty bad. I’m just not ready to have that one replaced and don’t want to do anything to aggrevate it further. What do you think?
Hi Vivian,
I am going to do these exercises, they seem to be great for bones.
I have asked you before why you object to Strontium. As you date have not had answer. Please let me know.
Norma
I’m 60, (used to be a dancer) still very active worker, I eat well, 127 pounds, ( 5’6) but my bone density has gone down a little. Doctor’s order: calcium and viramen D in a prescribed dose, which I take. As we speak I have a sore right hip without any knowledge if I strained a muscle or if it is a hip bone problem. I loved the video and will do these excercises. I picked up wrist and leg weights and when I do my 10 minute walking excercises I wear 1 pair. Should get into wearing them around the house as you described. The hard part is thinking about putting them on ! Don’t want to take any suppliments. Am I doing enough ? judi
I think you are an enthusiastic person and believe in your mission. I have been off Actonel for 2mths now. Thought I would stay off it for 2yrs and then have a bone density scan to see what the difference will be. I am having a scan in April. This will be the only way to tell if my condition worsens or not.. Marg.
This is the first time that I saw an exercise for bones. I’m already recovering from a total right hip replacement operation. I had a cracked right femur which was caused from radiation I had in Mar ’07..In Apr ’08 I went on vacation and carried my luggage down from the 2nd floor of a hotel. As I lifted the luggage with my right hand I lifted and twisted my right side towards the left to carry down the luggage. Little did I know what really happened. I went to see my doc in 3 days later, he said I probably had a muscle pull, he precribed for me inflamatory pills. The hurt didn’t go away, he sent me for xrays which showed the fracture. Low & behold I had the operation at the end of Nov ’08. Things are much better, I exercise daily but I continuously seek info for building up bone mineral density. I got your free 50 odd little booklet which is good inf. I’m 73 yrs young so I have to keep watching myself. I’m not on any meds whatsover. I ask God to keep guiding me to healtier bones. I enjoy your info immensely.
Thx, Joe Safranko, Toronto ON Canada.
Thank you so much for your help and advice. I feel this is a good one. My dr told me that the impact from walking stimulated new bone growth. I can see that is eactly what this exercise would do.
Looks good. I will incorporate it into my other exercises. Thanks.
Thank you very much for the excersises they are very helpful and quite simple
Thankyou again
I cannot watch the video-we have dial up connection.
BUT I was stricken with polio in 1944 and my L leg is totally paralized and my R leg is limited.
INTERESTING – last night on TV news they were telling about how Fosamax does not help. Supports what you have been telling us!
KEEP UP THE GOOD WORK!
question:
If you have had health problems with exposure to mercury amalgam fillings how does this effect your bone density?
Thanks for sharing that. Do you have any bone-strengthening exercises for the back area?
Thanks Vivian for your always helpful information! I will try this and share it with my friends and family. I am just a little concerned about the jumping…if it will do any damage. Thanks again, Pat
I agree this would be great for your hip bones, but not for most women who could develop a prolapsed bladder, or other pelvic floor issues from the extreme pressure on the pelvic organs. Sad to say, I had to have surgery for a prolapsed bladder due to prolonged bouncing up and down on a mini tramp. This exercise is even more traumatic.
I understand the comments about the prolapsed bladder, etc. and how the jumping could make such things worse. I have some prolapse down there (never diagnosed, except for the uterus), and I feel it’s mostly due to just not having very good core strength (i.e. abdominal and connecting muscles). I think working on those muscles can probably help with such prolapse, because the muscles are what supports the organs inside. Just a thought.
I was wondering as well. At this time I don’t have lower pelvic issues, but as an ex dancer, I know that cushionning the blow of walking running or jumping is the way to not get injured. It takes more muscle power to land softly ( good for muscles) but is this light pounding what our bones need ?
Would love to get an answer.
judi
( Montreal)
These exercises look good but I do go to the gym at least once a week and will try them there
Thanks, Vivian for helping to develop these exercises to help your readers. I will be doing them daily and will forward this article to my dear friends and relatives who need these bone strengthers, too.
Thank you for the exercise video tip. Easy to do and it surely will help.
Hi Vivian,
Thank you for this great video of your easy to follow exercises. Although I do yoga and other classes at the gym, these exercises will be great to do at home.
Thanks again and for all your helpful input regarding our bones.
Diana
HI VIVIAN, I HAVE BEEN DOING THE LEVEL 1 EXERCISE AND BY THE WAY THE VIDEO IS GREAT AND IT MIGHT HAVE BEEN GOOD TO SEE YOU FEET MORE,
LIKE WEARING SHORTS.
ANYWAY SHARING THE INFORMATION WITH FRIENDS.
MY DEXA SCAN SHOWED MY OSTEO PENEA WAS BACK AND
IM WORKING ON THE WHOLE BONE HEALTH ISSUES
I WANT STONG BONES AND MINE WAS IN THE HIP AREA.
THE UPPER BACK WAS TOTALLY NORMAL
.
THANKS AGAIN FOR ALL YOUR RESEARCH AND WORK ON
THIS HEALTH ISSUE FOR US WOMEN IN PARTICULAR
AND MAYBE SOME MEN.
HAVE A BLESSED DAY.
Thanks I will now try to do this exercise as shown.
Looks good
How simple, how easy. Thank you. I will try to be good and do it every day. I don’t detect a Heart on this comment box but it is a 10 for me.
One query – I understand that cow’s milk is bad for our bone but you encourage yogurt! Most yogurts are made from cow’s milk. Does the alteration of the milk into yogurt make it ok for the bones? I would really appreciate your comment. Regards Cathy
thank you for sharing the very helpful info, I plan on getting started now with step 1 and proceed as you instructed.
Looks great! Can’t wait until I can try these. I’ve been in bone reaction in 3 metorsils for a year. The year before broke a cracked toe all the way through lifting up on top part of foot. I still have swelling. Are there any exercises I can do to strengthen the around the metorsils? I can’t find much info on bone reaction due to bone density?
I am looking forward to starting these exercises!
Thank You.
i have heard before that impaction exercises, like the one in the video, are very good for osteoporosis, but could you tell me in what way do they work?
I understand ‘impact/weight’ exercise can be good, but I suggest always checking with your doctor, etc. first, as I understand that for advanced osteoporosis,such exercises can actually fracture the bones, if they are that weak to start with, (such as the woman carrying the luggage down the stairs who broke her femur). I broke my right femur 6 weeks ago, in a very strange tripping while accident, and just the say it happened leads me to think the femur had to have been very weak or fractured before I even hit the ground. Quite a scary thought, but all I can do is go one from here and do all I can to try and help my bones. Not taking any drugs, but now extra D (2,000 mg /day) and also your magnesium should be a little more than your calcium! Most formulas don’t provide this. I have read about this ratio in quite a few places. I don’t know what your take on this ratio Vivan. Thanks!
Vivian,
Would love to know the best ratio of calcium, D and magnesium for women 60 and over. Normal hight and weight.
Great to ask questions but will an expert answer ?
judi
( Montreal)
the video did not work for me
My doctor just told me that I have osteopenia of the femur bones. I thought they measured the hip. I am very athletic and was surprised. I still water ski and will be 69 this summer. The doc gave me a Biphosphonate and want me to do the parathyroid shots which I cannot afford. …or do the “Reclast”.
If the heel absorbing pressure on impact is a solution…perhaps my wearing running shoes ALL the time has reduced everyday impact and ruined my bone density?
I also have been on Advair and we know that is bad. My alergist is trying to reduce this drug and maybe get me off of it.
Hi,Iam alitte worried re the jumping Ive had abone density scan (THIS WAS MY TENTH ONE) and the t scroe for my lumber spine is 3.1 and my hip is 1.5. I am very fit and do classes free weights and power walking 5 days aweek,Ive been told not to jump/skip/or do complete situps,has this now changed? none of the fittness staff seem to no what to say! i have more information than they do,Id love to think I could do more i.e.jumping.kind regards chris hamdorff
Thanks for your clear instuctions. My doctors prescribe “weight bearing exercises”, however have never demonstrated simple exercises ,nor have they ever handed me written guidelines…nothing. These exercises target the hips. Should I be doing others for other bones? I was just diagnosed with osteoarthritis in the back. My doctor said this could explain why I have leg and feet cramps (“charlie horses”) at night. Is that true? What are your recommendations for back exercises?
Thanks again! Sincerely, Susie
I cant wait to get the program. (I had turned my osteopenia around with the b-12, cal-d3 and was on my way to normal then hurt my back and wasn’t walking. I had other health issues and my latest x-ray one week ago shows I’m in general osteoporosis!! That made me hysterical
so anyway I too found the website and am ordering the material. the video of the exercises are incredible.. I will be doing them.
Just this morning I thought to myself I should
at least stomp my feet hard for some bone jarring exercise(at this point in time I am not to walk until the chiropractor realigns my
back due to some severe muscle spasms.
I do know that your information will work. Thank you so much for your generous information on bone health.
I will be sharing it with every one.
I also was given a prescription for fosomax
like my mother. She took it faithfull and her density turned around but she still broke her hip and lived for 3 years. My sister who is in
dental care business, called me 3 yrs ago
and warned me about the jaw problems so I only took two pills, cause I couldn’t remember to take them the 30 min before eating. So after her warning I threw them away. I have 3 friends who had problems with the pills and
one whose sister had the holes in her upper pallet. It is a crime about this medication
is evan on the market.
Blessings to all who put this information into practice. Judy
thank you for taking the time to put forth effort and thought into helping us with simple exercises and just about anyone can do, anywhere! Bless you…..
Hi Vivian:
Since I have been diagnosed with osteoporosis in my left hip, this is definitely an exercise that I will do every day. I have gone the route like so many others taking Actonel and Fostemax with not such good results. I am a firm believer now in diet and exercise to solve my problem. My doctor tried to prescribe another nasal spray type bone building medication, and when I checked this particular one on the internet, I knew immediately that the side effects were not worth it. Been there , done that.! I’ve stopped taking calcium, but have gone the route of Omega 3 fatty acid supplements, along with vitamin D and magnesium. I try to eat an alkaline based diet and hope that these things will give my bones a chance to heal themselves naturally. I keep checking all you suggestions and incorporate any and all of them. Keep the ideas coming, I’m glad that you provide such a wealth of good information.
Brigitte
cannot see the exercise video,only a white screen
I appreciate you sending me the link for the video of these exercises. I am going to start them this week. One question, I have some degenerative disc disease and a cyst on my L4 and have been doing physiotherapy for this and my sciatica(right hip problems). Will these exercises be safe under these conditions?
I too would love to have some at home exercises for my spine and lower lumbar area.
Many thanks!
I will start doing the heel lift, but I have some problems with my knees and can see that the last two (jump) exercises will present a problem for my knees. Do you have other ones that are not so hard on the knees? Thank you!
Simple enough for me, as I already have Osteoporosis and RA. Thank you for your
kindness and help. I read your email each
day. I have already given up milk. I am
now working on giving up red meat. Giving
up dairy altogether will be a challenge.
Thanks again!
Hi Vivian, just reading what you had to say about osteo. made me feel better. I`m 82 in Apr. + never had any trouble my back started bothering me + I ended up in the Hospital + was told I had Osteo. I was given drugs to take . When I got Home I read about this drug they had given me I decided it wasn`t for me after taking it once a week for a month, I threw them out, but I was feeling guilty until I red what you had to say + I immediately felt 100% better. Thanks for listening….
Thanks for the exercises. I watch them carefully, but since i have undergone surgery of CORE DECOMPRESSION in both the hips,and having a ankle fracture, I am unable to do.
I will be blessed if you can suggest me related to this.
Regards,
S K Jain
I love these exercises! Thank you so much for taking the time to create this video for us. I’ve gotten so much out of The Bone Health Revolution, and all the other materials and emails you’ve provided. You are a blessing!
Hi Vivian, I really enjoyed your video. I noticed you were doing it on grass with a blanket. Do you think it would be ok to to it on a hard surface. I am also interested in excercises for the spin. Thanks……….Maggie
I appreciate the information on this heel lift exercise so much. I doubt I would have been shown this at a regular exercise session!!!
Helen
Keep receiving emails with this exercise video link. However each time I open it, the video doesn’t work (nothing to click to start it)!