What is Onero?
Onero is an evidence-based exercise program to help improve bone density for those people with osteopenia or osteoporosis. Osteoporosis is a medical condition where there is reduced bone mineral density (BMD). This occurs due to an imbalance between new bone being produced and old bone tissue being removed. Generally, menopausal women are at a high risk of developing osteopenia and osteoporosis because the body stops producing oestrogen, which is a hormone that facilitates bone remodeling.
What exercises does Onero include?
Onero involves four fundamental exercises and additional balance, abdominal and mobility exercises, or other specific exercises tailored to the individual depending on which other conditions they may have. For example, someone with knee osteoarthritis will likely do quad and hamstring strengthening exercises in addition to the primary Onero exercises.
The four primary exercises are a squat, deadlift, shoulder press and chin drops. These exercises are a combination of resistance and high impact exercises. Resistance exercises primarily assist with increasing muscular strength whilst high-impact exercises help vibrate the bones (eg. Jumping, skipping, walking), stimulating bone growth and improving bone density. The bone also grows in the orientation required to withstand the forces going through the bone when completing high-impact activities.
Safety.
Having low bone mass places people at increased risk of fracture. That’s why bone-specific exercises are implemented correctly and supervised by an accredited ONERO practitioner to reduce the risk of injury.
What are the benefits?
There is good evidence that the program is as effective as most bone-replacing medications in improving bone health, with the added benefits of exercise and without the side effects of the medication. The other exciting thing is that it has been found to straighten your spine, if you’re starting to develop the hump!
What to expect from the program.
- 60 minute initial assessment with one of our ONERO accredited physiotherapists
- Twice weekly 40 minute supervised classes with a maximum of 4 people in a class
- Resistance training working towards high intensities
- Functional movements to replicate daily activities such as getting up from a chair and gardening
- Regular functional assessments monitoring progress
- Supportive community
If you have low bone density and would like more information on our program or would like to book your initial assessment, give us a call (08) 8296 1755.
References:
- https://www.brisbanetimes.com.au/national/queensland/australia-not-meeting-new-who-guidelines-for-physical-activity-20201126-p56ict.html
- Zhao R, Feng F, Wang X. Exercise interventions and prevention of fall-related fractures in older people: A meta-analysis of randomized controlled trials. Int J Epidemiol 2016:1
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. PMID: 28975661.
- https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years
- Kemmler W, Haberle L, von Stengel S. Effects of exercise on fracture reduction in older adults: A systematic review and meta-analysis. Osteoporos Int 2013;24(7):1937–50