Maintain Bone Density Through Menopause: Weight-bearing Exercises
Written By: Judith Anne Gould, BPhty (Hons) (AUS), MPhil (HK) Registered Physiotherapist (HK & AUS)
One weapon in the battle against bone density loss is EXERCISE.
Weight-bearing exercises are highly recommended for maintaining or improving bone density. However, it is important to note that not all weight-bearing exercises are suitable or safe for individuals with low bone density.
What is Onero™?
Onero™ is a specialized high-intensity resistance exercise program that focuses on strengthening both bone and muscle mass in individuals with low bone density. This evidence-based program is based on the findings of the LIFTMOR study, a rigorously conducted randomized controlled clinical trial led by Professor Belinda Beck at Griffith University (Journal of Bone Mineral Research, 2018). The Onero™ program incorporates high-intensity loads, impact training, and balance activities to effectively stimulate bone growth and maintain or enhance bone density. The term "Onero™" is derived from Latin and signifies the concept of "loading" or "burdening," which reflects the essential requirement for bone stimulation in order to achieve and maintain optimal bone density.
Onero™ emphasizes several critical aspects that contribute to its effectiveness:
Proper lifting technique: The movement patterns employed in Onero™ are designed to effectively distribute the load to the areas that require it the most, optimizing the targeted benefits.
Appropriate weight selection: It is essential to use a weight that is substantial enough to stimulate bone growth and strengthen muscles effectively. Onero™ emphasizes the importance of selecting an appropriate weight level for each individual in order to achieve optimal results.
Gradual progression of load: Ensuring safety is paramount in Onero™, and therefore, the speed at which the load is increased is carefully managed. A gradual progression allows for a controlled and safe advancement in the program, minimizing the risk of injury.
Why is supervised exercise recommended?
Bone-loading exercises require specific techniques and execution to ensure safety and effectiveness. To perform these exercises safely and correctly, it is crucial to have close supervision from healthcare professionals who have received specialized training in this area.
What to expect in an Onero™ Session?
During your first Onero™ session, you can expect a comprehensive evaluation of your overall health, including an assessment of your specific bone health risk factors and any existing musculoskeletal concerns. Additionally, tests will be conducted to measure your strength, flexibility, and balance. These evaluations, combined with the results of your bone scan, will determine the starting point and pace of your progression within the program.
Each 40-minute Onero™ session will introduce you to a variety of exercises tailored to your needs. These exercises may include different types of lifts using various loads, impact training, balance exercises, and other targeted movements specifically prescribed for you. The sessions are designed to provide a well-rounded and personalized approach to address your bone and muscle health effectively.
How does Onero™ help with bone health?
The process of bone growth is gradual, with new bone formation taking a minimum of 6 months to become evident through imaging techniques like DXA scans. However, research has demonstrated that Onero™ can effectively support individuals, both men and women, with low to very low bone mineral density. Results showed significant improvements in bone mineral density, muscle strength, balance, and a reduction in falls after an 8-month period of Onero™ training. These findings align with the outcomes observed in the LIFTMOR study and Bone Clinic research, further confirming the positive impact of Onero™ on bone mass, posture, and fall prevention in clinical patients. Ongoing data collection in Hong Kong continues to reinforce these findings, providing additional evidence of the enduring benefits and effectiveness of Onero™.
How long do I need to attend sessions?
The original study which Onero™ is based upon, took a group of individuals with low to very low bone density and put them through a group training session of 30 minutes, twice a week over an 8-month duration.
The duration of attendance for sessions can vary depending on individual circumstances and goals. Typically, the recommended duration for attending sessions is based on factors such as the desired outcomes, and the progress made throughout the sessions.
Bone production and resorption never stops so you must continue to load your bones. Indeed, the adage holds true: "If you don't use it, you will lose it!" This timeless saying emphasizes the importance of actively engaging in activities and practices to maintain and preserve various aspects of our well-being. Specifically, when it comes to bone health, regular physical activity, including weight-bearing exercises and strength training, plays a vital role in stimulating bone growth and maintaining bone density. By actively utilizing and challenging our bones through appropriate exercise, we can help mitigate the natural decline in bone density that occurs with age and promote overall skeletal health.