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No Onero location in area - Alternatives?
I'm interested in the Onero program but from a search on their location map, there aren't any trained practitioners in my area. I'm also struggling to find any specialists focused on osteoporosis. I'm at a loss of what to do.
What other specialists, programs, etc. should I look for?
I appreciate any advice or guidance!!
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What is your current level of physical fitness? If you are new to exercising or participate in minimal exercise, it's best to start slowly. Margaret Martin's book, "Exercise for Better Bones", is a great resource as she includes exercises based on your current fitness level and severity of your osteoporosis.
I don't have an Onero facility near me but have incorporated the exercises into my fitness routine for a couple of years now. I started lifting weights in 2012 under the guidance of a personal trainer so it wasn't difficult to add the Onero exercises. If you decide to begin to strength train, start low and slow and find a personal trainer to help you. It can take a long time for your tendons and ligaments to adjust to the extra load and many people proceed too quickly and end up with an injury.
If you feel safe/confident to start on your own, Dr. Lisa Moore demonstrates the four exercises in this video. I found it very helpful, though I also have worked with a physical therapist on my form.
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3 ReactionsAre there Silver Sneakers or similar exercise groups focused on post-menopause aged people in your area?
I’ve been attending an exercise class for seniors with a teacher who is mindful of osteoporosis risks and focused on building our strength and improving our balance. I can tell this has helped me.
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2 Reactions@dshesgreen, with all due respect, I would not advise anyone to attempt Onero exercises on their own by watching a video. I have a lot of respect for Lisa Moore (and I do some of her exercises), but anyone who wants to accomplish Onero's bone formation objective needs to be evaluated before starting, and needs to move toward achieveing the goal of lifting 85% of your 1 rep max with proper form (to avoid fractures). Ensuring proper form requires someone who is trained watching your performance. Deciding when to increase weights and by how much requires Onero certification. While strength training can be helpful, ONERO is not just strength training. It is a specific, high‑impact, high‑load, precisely‑progressed protocol designed to generate osteogenic (bone‑building) stimulus in postmenopausal women.
Most gym‑based strength training — even heavy lifting — does not consistently reach the loading thresholds or movement patterns that ONERO uses to trigger bone formation.