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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’ve been doing the narrow program for the last six months. I also walk daily and work out using weights at least five days a week. I also take Alive Max Calcium supplements. I recently updated my DEXA and it showed great improvement in all areas. Obviously, I’m very encouraged by the combination and will continue.
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4 ReactionsOnero not narrow … that was auto correct. I apologize for not checking before posting
I'm doing an ONEROish program. It's great!!! I would not have believed how much weight I can lift or push if I didn't do it. I'm doing this with a personal trainer who is a former RN, former military and an athlete and mom to four amazing kids. We started with exercises working up to doing the four basic exercises but now do more of a rounded program. I'm not so focused on how much weight I move, more on correct form and general progress. Not only do I have more strength, I have more energy, more stamina, I can tolerate more than 5 minutes in this summer heat, I'm sleeping better, and have better focus. My personal trainer also sings to high heaven about the Essentrics program and encouraged me to take that. But I'm useless without a trainer, I just won't exercise on my own, so I'm doing this. It does require an experienced trainer, preferable a PT/OT, or someone with experience working with weak or fragile folks.
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4 ReactionsHi and sorry for the late reply. I do think you should find another physical therapist. He should be watching you, exclusively, as a person with osteoporosis, at least until YOU are confident in all your moves and form. Those are similar exercises to what my physical therapist gave me, but add to that, step downs to squats, as well. That is the IMPACT part. I'm only standing on maybe a 4-5 inch platform, but stepping down to a squat. (an old Jane Fonda step I have from over 20 years ago!!!). This is why you need someone to watch you: I started off doing it wrong! I was jumping up, then down. She told me NOT to jump up, just off it to the squat. Little tweaks like that with a professional who is paying attention is important! I have other exercises as well that I do to strengthen back muscles, such as Bird Dogs and Dead Bugs! The more we strengthen our back muscles, the more those muscles will protect our spines. I have also heard exactly what you're saying about not flexing your back forward. I used to stretch to touch my toes, but now I won't do it. Honestly, thinking about this -- I don't like how it's changed me -- being afraid of doing some movements I used to do without a thought! But, in time, I've accepted my diagnosis, researched how to approach it holistically like mad (!), and just listen to what the bone health experts and physical therapists who are in the "know" about osteoporosis. I hope this helps? Check out Sarah Mapes, who has a YouTube channel, as well as a website. She's actually a very multi-talented woman who is a Yoga teacher who specializes in osteoporosis, as well as a nutritionist and is certified with a Bone Builder program. (hope I got the name of the program correct). She is very good at explaining things and telling you if you need to be careful of one thing or the other. I watched her when I first got my diagnosis and she is so reassuring, giving me hope when I was at first very upset. She helped me through it. She's got many videos addressing many aspects of dealing with osteopororis or osteopenia. She has an interesting back story regarding her mother. She's the real deal, a person with heart and intelligence who seems to genuinely want to help others! I wish you all the best in your journey with this condition. Keep up the good work and stay strong and positive!
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9 ReactionsThank you! I will check out Sarah Mapes, and definitely look for a PT who will pay more attention to my form. Thanks for the bird dog and dead bug ideas; they will now take the place of the crunches I used to do for my abs. A few things that are better since my OP diagnosis is that I have become stronger (I can hit a golf ball much further) and my diet is better!! If you like to listen to podcasts about Osteoporosis on YouTube, listen to Margie Bissinger; she puts out a podcast every week!
BTW; I just checked out Sarah Mapes and saw on her bio that she is a Bone Fit instructor. I will start listening to her podcasts!! There is a PT near me who is a qualified Bone Fit instructor and I am going to start working with her. I had wanted to do the Onero training, but the closest to me is over 2 hours away!!
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1 ReactionI do Onero. I have osteoporosis after cancer treatment.
1) You build muscle which puts firm pressure on your bones
2) you do specific weight bearing exercises which burden the bone safely without dangering yourself. Very well supervised in small classes. 5-10 exercises set up like a circuit and you all rotate with a great supervising exercisologist trained in the program.
It has greatly helped me regain a lot of balance ( muscle and nerve damage from chemo ) leaves you unable to balance the same. It's very disconcerting but the program slowly rebuilds your abilities and strength.
I'm in Northside Brisbane Australia
It's a very very good program. My skeletal was terrible thin just 53 kg finishing chemo but I feel muscle already and healthier and stronger. 45 mins 1 or 2 times a week supplement in between at home.
I'm avoiding bone medicine to see first the progress. Fingers crossed and prayers too.
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8 ReactionsHas anyone heard if hanging upside down on an inversion table is good or bad for Osteoporosis?
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1 ReactionI had a short relationship with an inversion table. I do not believe it has much to offer bones, or posture, for that matter. It's not weightbearing. It was not pleasant for me. And it takes up a lot of space..
Thanks for your response. I actually love doing it but I heard it is not good for those with osteoporosis.
I think an inversion table would be a great way to decompress your spine, which I think is very important! (I use yoga ropes in a few ways to decompress my spine, and it feels marvelous). It won't strengthen your bones but if you're careful I don't see why you couldn't use it with osteoporosis.