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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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I am somewhat amazed at the number of yoga teachers or trainers who seem unaware of the basic movement and exercise precautions recommended for people with bone health issues. It's possible the same holds true for physical therapists. The most well-informed yoga teacher I had had attended a special training program for osteoporosis at Duke. She seems to be the exception rather than the rule.
It's possible that some moves, such as cat/cow, could be done if you have a diagnosis of osteoporosis if a careful individualized evaluation is done and certain adaptations made, e.,g perhaps not do the move with extreme range of motion or move your spine into a neutral position rather than cat.
I know an orthopedist I saw several years ago told me he thought some movement in all directions was good for bone health but would be cautious in doing anything to an extreme with an osteoporosis diagnosis. Dr. Loren Fishman, who has developed a yoga program for osteoporosis, uses spinal twists. I don't remember but would hope he also advises when using some of his twists, not to take them to an extreme.
If your pt is not being particularly attentive to you and you are just beginning with him so he doesn't know you very well, I'd consider trying to find another pt if possible.
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3 Reactionsto lilac2025
Many thanks for your advice! It is important to remember always that we are different, but at the same time is useful to know stories of other people. I shall start doing squats.
Good to hear also your encouragements!
Thank you for your attention. It is a good point that we depend on having good specialists close by. You are in a good position in Australia and the US, being lucky with introduction of the Onero program. Unfortunately, the situation in Europe and in particularly Spain (where I live) is different. It is even difficult to find physiotherapists specialized in osteoporotic patients. Do you know if there in online Onero program?
There is a program but it is not the same as the physiotherapist-supervised program. It consists mostly of balance and strengthening exercises designed to reduce the risk of falls.
https://onero.online/
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1 ReactionOnero is expanding rapidly in the US. I participate in the one in Serrano Valley, California. It is a lot of fun to participate as a group and watch us all get stronger.
There is now an Onero program in Scottsdale Arizona and I am going for my initial evaluation tomorrow.
The best exercise program is the one you actually will do regularly…while some people need to do it with others, there are many you can do at home…some done spontaneously as you find a free moment and space…if you have pain issues, get expert advice about what NOT to do…osteopaths can be very helpful….learn to listen to your own body.
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2 ReactionsI have done many different exercise classes over the years: yoga (I also taught yoga for a while), tai chi, Jane Fonda (yep, I am THAT old), biking, hiking, kayaking, YMCA, but the one I have been doing regularly for about twenty years, is one I first came across on Public TV: Essentrics, Classical Stretch with Miranda Esmonde White. After using her DVDs of thirty, 22 minutes workouts for several years, I finally decided to join her online exercise link and it has been worth the $11/month. Her online selection is absolutely the best. There are a variety of top notch instructors, and by variety, I mean they are all trained in essentrics, but they have different personalities and they don't all look like they weigh 110 pounds. The site offers and a huge choice of workouts geared for age, body parts, length, pain relief. Without a doubt, this is the best I have found, since I took my first yoga class back in, yep... 1969. I have shared her site with my daughter who was a professional athlete, my cousin who is a physical therapist, and with several friends young and old, and they all agree. Essentrics makes sense and has something to offer to anyone, from professional athletes, to those who just want to stay in shape and feel good. Check it out. essentrics.com
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4 ReactionsThe exercise program that works is the one you do.
Please don’t be discouraged by the idea of costly or complicated programs—you can succeed with simple home exercises, too.
Keep in mind that there are 2 aspects of what “works” for us: maintaining/improving bone density plus increasing general fitness. The former requires weight-bearing: walking & resistance work, whether a lifting trainer & treadmill or soup cans & dog walking. But the psychological & mobility benefits of any movement—yoga, dance, cycling—will save you if you do have a fracture.
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2 ReactionsI have contacted Onero to find out more information about the program. So far, my biggest question is where any of the recipients in their study on any medications for Osteoporosis simultaneously? I think this is so important for any of us to know when considering the program. Exercise is very important for all of us and I have been working very hard for years in the Gym and my numbers are not improving so this may be the year when I start medications once I finally see and Endocrinologist (long waiting lists in Boston).
I am not close enough to an Onero program so far.
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