Has anyone found an exercise based program proven to work?

Posted by ans @ans, Jan 21 7:15am

To All-Very important information shared by Belinda Beck from- theboneclinic- goggle that- based in Australia- yesterday in the Osteoporosis Summit that has been sited here going on this week. The Liftmor trials, which she was in charge of , has been tracking people for over 10 years put a program into place called Onero, based on that thinking and the results are in and impressive. It works to improve bone mass. It's based on HiRIT -( I believe the acronym is to denote High Intensity Resistance Impact Training). It can be safe and effective led BY PEOPLE that have been trained. She emphasized NOT to do these exercises without SUPERVISION. Sherri Betz's exercise programs are built off this thinking. Beck said to grow bone you need specific, targeted training. They watched people over many years in the Liftmor trials and then went one step further to set up a clinic in the real world to test it out . As she explained, its based on one lifting 85% of what you can lift in one repetition. So that is a lot, but everyone is different. For one it might mean starting with a broom stick , for another it could mean 2o lbs or more. The program is individualized for each person. Each person receives a 2 1/2 hr baseline assessment. A very important thing she commented on that at first they were confused about was why the femoral neck didn't change the BMD score much- but hot off the press this week- they have a 3-D testing device in their clinic and it revealed that the thickness of the cortex increased particularly where the femoral neck fracture usually starts. and further the proximal head of the femur cortex gets thicker along with the trabeculae . so therefore the shape of the bones improve and there's increased internal hip support. She did go over some of the basic criteria to do this Onero program , but I won't bore you with those details , except to say that most people can participate in this treatment. I will direct you to go to a podcast with Margie Bissinger PT where she interviews Dr. Claudia Tamas, she is an Onero trained clinician that heads up a medical clinic in NJ. This information is new and there are very few clinics in the US that offer this . So get out there and talk about it, maybe share this info with your general dr, endo, PT office, etc. so it can begin to be offered in more places!!! That was a lot , but hope that this gives you all some hope!! Beck said they are changing the idea that instead of meds, exercise can be the first line of defense against osteoporosis issues!! Good Luck to all on your own path!

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

ans | @ans | Jan 23 6:14am

In reply to @speedweeder "Does anyone know how melioguide.com with Margaret Martin lines up with Onero?" + (show)

@speedweeder- I began my journey with having heard about Margaret Martin . Not sure what info you’re looking to compare, but I can say some stuff. Margaret has a program in a book “Exercise for Better Bones” for 4 levels of people- Beginners -Active -Athletic-Elite. She has 2 other books as well if interested , “Strengthen your Core” with same levels of difficulty, and another for Yoga that’s safe for people with osteoporopenia / osteoporosis. She teaches the underlying principals in regards to using the books in the intro and to keep you safe. She has the website you sited with tons of practical info and tips with how to deal with kitchen tasks , gardening shoveling snow , etc. She has a presence on YouTube as well and programs to purchase for at home at relatively low prices . With all that said it’s very different from Onero. Margaret’s program was a great for me as place to start after healing from a fracture and not knowing much. Onero does , I’m told take people that have fractured after they’ve healed and it’s not fresh , but the whole idea is different. With both programs you progress overtime, however more weight resistances and impact are involved with Onero. I will say with Margaret’s program she says to NOT progress beyond the Active level if you’ve had a fracture, but as an athletic person my whole life after a while I felt like I was not being challenged enough at just the Active level. That’s NOT a recommendation for anyone else , you all have to decide what you want to do what you feel you’re capable of , where you can exercise ( in your home, going to a gym , or to an Onero clinic , of which currently there are just a few , only 3-4 that I’ve heard of. I do however like the idea of Onero where you go in 2x a week for an hour , rather than all the exercise we all try to do - like it can take a lot of time out of your life!! Understand again I’ve not been involved in Onero as yet , so this discussion is based off what I’ve heard from people presenting about the program. Currently I do a mix of things at home , at the gym , I love to walk , but have to say feel a bit more empowered after hearing things to increase my resistance. Good luck to you and all!!

ans | @ans | Jan 23 10:27am

In reply to @speedweeder "Does anyone know how melioguide.com with Margaret Martin lines up with Onero?" + (show)

@speedweeder - By the way, Margaret Martin sent out an email blast today with information written on Jan 22, 2024 where she explains a lot of really good information about the how’s and why’s and what to do’s regarding osteo in general and wt bearing vs strength training etc. For anyone wanting to get a grasp of things quickly and easily please join her free website
. You will get that information along with many other things she offers.
https://www.melioguide.
com/

debkincaid | @debkincaid | Jan 24 8:59am

In reply to @ans "@speedweeder - By the way, Margaret Martin sent out an email blast today with information written..." + (show)

So if I can ask, what kind of improvement have you seen in your DEXA scans?

speedweeder | @speedweeder | Jan 24 11:59am

In reply to @debkincaid "So if I can ask, what kind of improvement have you seen in your DEXA scans?" + (show)

I’m just starting my journey after fracturing my T7-8. Then after a slight fall fracturing several in my lumbar region. It has been a very bad five months. Met with a doctor at an osteoporosis clinic where I live and will be going on Evenity when Medicare authorizes. But, the doctor said I need to make sure I’m strengthening myself as I am quite frail at the moment. From what you say it sounds like Margaret Martin is a good place for me to start.

ans | @ans | Jan 24 12:09pm

In reply to @speedweeder "I’m just starting my journey after fracturing my T7-8. Then after a slight fall fracturing several..." + (show)

@speedweeder - yes, I think Margaret Martin would be a great place to start. Though she has a lot on her website, the Exercise for Better Bones is a great book to give information you can go back to easily anytime, has programs with pictures included with the various exercises . And make sure to read all the introductory material so you have a good understanding as you proceed. Good luck!!

mtran88788 | @mtran88788 | Jan 24 10:12pm

The Bone Clinic in Australia offers Onero online program for $5/week. It’s a 2 years program. You can cancel anytime. No contract.

ans | @ans | Jan 25 4:02am

@mtran88788 - Though someone on here mentioned this , I am unfamiliar with info about it. However, they indicated it was more about balance etc. Are you a part of that online program , or can you comment further? Appreciate it!

vgkime | @vgkime | Jan 25 11:56am

In reply to @ans "@mtran88788 - Though someone on here mentioned this , I am unfamiliar with info about it...." + (show)

Yes I looked into the online Onero program. They have the regular one which uses light weights and is geared towards improving balance. They also have individualized programs but I talked to one of their staff in Australia and they only do dumbbells, not barbells for the individualized program, as they believe you MUST have supervision lifting the heavier barbells proven to improve BMD in the Liftmor trials. So out of luck. However, though expensive I am going to be working with a personal trainer to do the squat, deadlift and overhead press- the 3 exercises that are done in their clinic with barbells.

ans | @ans | Jan 25 12:29pm

In reply to @vgkime "Yes I looked into the online Onero program. They have the regular one which uses light..." + (show)

@vgkime - This morning I actually did some further investigation of the online stuff , but not as much as you. Actually after hearing Beck talk , following 2 talks I recently heard with Claudia Tamas , the first one supposedly trained in Australia to come here to head up a program in NJ, I have made an appt to go there to see it and check it out. I won’t be able to attend as I live 3 hours from there, but I want to see it in action and speak with them directly. Good luck working out with your trainer. Stay safe!! Remember to always set your core!!

vgkime | @vgkime | Jan 25 12:46pm

Thank you - its a one step at a time journey. And I love your advice!
Also I would love to hear your feedback on what you experience with the program in NJ. I am making the transition from dumbbells and I am curious about the lighter weights they first start out with before transitioning to the heavier barbells. Also, once they have made the transition, what do they do for warm-ups before doing their sets? Do they use squat/power racks? etc. 🙂