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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 was seeking that kind of decompression and lengthening, and I guess I personally didnt really get it. Great if you do. And there are circulatory benefits I think.
I get some lengthening from other exercises and stretches, including hanging from a bar.
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1 ReactionSo there is an Onero clinic in Somerset, NJ? I'm not far from there in New Hope, PA. Is this a PT clinic? I have osteoporosis and took alendronate lastly about 3 years ago. My doctor recommended I stay off any medication and re-evaluate at my next DEXA scan. I do have hip and lower back pain and have to be careful when doing any weight training as it can throw my lower back into dibilitating pain if I overdue it. I would love to find a program with someone who is skilled at developing a program for osteo patients. Thank you!
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3 ReactionsHi mc27, did you see my post from Jan 24?Go back and read it. I went to the clinic in Somerset NJ. I was curious to meet Claudia Tomas , to be evaluated , to see the program in action. It is a facility where Claudia Tomas , the first one that was trained and started doing the Onero program in the US. She is a highly trained PT and has other medical related degrees. I would highly recommend it. Go check it out, you have nothing to lose. If I lived closer I would have joined up , but I live 2-3 hrs away. Don’t know if you’re familiar with Margie Bissinger? She is a PT and Integrative Practitioner that has a program on line the meets about 3 x a month with guest speakers related to osteoporosis , a Q&A each month , etc . She also hosts a podcast weekly again related to osteoporosis , that’s where I heard about Onero and Claudia. It turned out that Margie lives about 20 minutes from the Sommersett Clinic and has been , herself doing the Onero program.
Good luck - you should check it out!!!
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5 ReactionsHi ans, Thank you so much for the additional information. I will definitely check out the clinic. I haven't done much research on PT's (odd for me since I used to hire them at University of the Sciences in Philly but didn't realize there were people dedicated to osteoporosis PT). My doctor never said anything other than to do weight bearing exercises. I was diagnosed in my early 50's and now in my early 70's so need to more careful of the weight lifting component. Thanks again for all this information!
Onero does have an online program. It costs about $7 per month to follow./complete
Check it out at: https://onero.online/
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6 ReactionsPlease be aware that the online Onero Program is very different from the on-site Onero Program. The online program does not involve weight lifting, which requires in person supervision for proper form to minimize risk of injuries.
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2 Reactions@vgkime, Here is an EXCELLENT webinar with Dr. Tamas from August 5, 2025.
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1 ReactionExcellent video with great information. Thank you so much for sharing it!
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1 Reaction@tsj4004 4 - wasn't it wonderful? So practical and useful!!!
You're welcome. < 3
Here are the 4 core Onero exercises. You must find someone to help you with form or you will defeat the purpose and could really hurt yourself.
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