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Has anyone found an exercise based program proven to work?
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!
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@deborahnelson86, agree 100%. I think it's a tad bit easy, but it's a great place to start. I find the music, the voice over, the fitness model and the set all relaxing. I like that the difficulty can be modified.
Yes, a bit repetitive but love the balance exercises and I can increase the weight significantly to challenge myself. At least it is safe!
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1 ReactionFor those who may be interested, there is another sale for Memorial Day. It's 30% off of $114 (year) when you use the discount code HONOR30 - limited time only.
https://www.getwellen.com/
Can anyone share where to find an online or personalized (ie, coaching through zoom) workout routine mindful of osteoporosis including weights, yoga and strength training? My doctor in Boston mentioned the Onero results with enthusiasm and also sadly let me know there is no clinic here.
I live an hour away from a clinic with Onero and I plan to try it. I love that it is science based. I have also had telehealth appointments with prescribed exercises with the Bone Clinic in Australia back in 2021, although I don't know if they still do that. I have increased my BMD of the lumbar area 18%, but I think that is because I started with such a low T-score. I am just recovering from a vertebral fracture and the DexaScan showed other healed fractures as well.
Dr. Sherri Betz, DPT, offers bone-safe online classes. (She gave a couple of presentations at Margie Bissinger’s Osteoporosis & Bone Health online summit in January, and also is part of the Bone Coach program.)
Sherri’s classes and she are terrific. Her strength training classes are based on the LIFTMOR study’s exercises and are reasonably priced. The beginner strength training online class meets on Fridays.
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3 Reactions@tetris, I second your opinion. I also discovered Sherri Betz through Margie Bissinger and love everything about her style and approach.
I'm not seeing exactly what you mentioned and wondered if you could post a specific link to the beginner strength training online class which meets on Fridays. I am probably looking right through it, but...
https://www.drsherribetz.com/
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3 Reactions@babs and @tetris I as well have seen her on the symposium and love what I’ve seen. I am curious as to the cost of her various programs . Thanx for any and all info you know and share!!!!
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1 Reaction@babs10 Here’s a link with info on Sherri Betz’s online classes: https://www.therapilates.com/groupclasses.html. I also attached a partial screenshot from her class registration webpage.
I took Sherri’s Fri beginning (or intro) class for several months because it worked great with my work schedule and it was a shorter, smaller class. I moved to her longer classes when I felt ready. Other people move faster into her more advanced classes but I was happy and comfortable with my slow transition to them. HTH!
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3 Reactions@ans I purchase the 5-class pack, which is $60. Her unlimited subscription (classes+video library) is $99 or $119 month, depending if monthly subscription is continuous or just one time. There’s also a video-library-access-only subscription ($49 or $59 per month, depending), and a $19 one-time class pass. HTH!
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