Osteoporosis, Osteopenia - Onero Classes for your bone health
If you’re already a patient at Reload Physio you may have noticed ONERO on the class timetable. Today we further our discussion around bone health, this time focusing on an evidenced based exercise program to help increase bone density and strength. Due to current social distancing measures we discuss how we can now offer modified ‘bone health’ classes for you to do from the comfort of your own home!
Have you heard of osteoporosis or osteopenia?
Osteoporosis is common condition affecting over 1 million Aussies. It is a disease that causes our bones to become weak and brittle which results in a higher chance of a fracture (break) when we trip, stumble or topple over. Bone is a living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.
The primary method to diagnose osteoporosis is the use of a bone density scan, which is ordered by your general practitioner (GP). The test can not only tell us if you have osteoporosis or normal bone density, but can also let us know if you are on the road to developing osteoporosis (AKA osteopenia). Osteopenia is when our bones are classified as weaker (or less dense) than normal, but not quite as weak as those with osteoporosis.
“It was after diagnosis of osteoporosis that my smart thinking GP flagged the existence of the Onero programme in 2019. I had never heard of Onero but was determined to do all I could to stay upright, to stay strong and do all I could to manage the symptoms of Osteoporosis in my spine - Ruth”
There are many risk factors that make us more likely to develop osteoporosis. Some we have control over, others we do not. Lets cover the ones we do NOT have control over first:
Ladies, we are out of luck here - we are at higher risk. This is due to the reduction in oestrogen levels as we age, specifically during menopause.
If you are older than 50.
Having a family history of osteoporosis.
Certain medications (for breast cancer, prostate cancer, epilepsy and some anti-depressants).
Medical conditions, including but not limited to, thyroid disorders, coeliac disease, inflammatory bowel disease, rheumatoid arthritis, chronic liver or kidney disease.
On a positive note, things that you do HAVE control over, and can change, include:
Low levels of physical activity
Smoking
Excessive alcohol intake
Your weight (thin build or excessive weight).
Low levels of calcium or vitamin D
I know that new year resolutions have probably been and gone, but there’s nothing like another motivating factor to get your health in check again! Especially with more time on your hands during the current COVID-19 saga.
Therefore, it is important that if you suspect that you have osteoporosis to see your GP as soon as possible. The sooner you know, the sooner we can treat the condition and start to improve your bone health together. Interventions may include improving your nutrition; taking vitamin D and calcium supplements (and don’t forget some time in the sun!), specific medications and a supervised exercise program. We can refer you to a fantastic dietitian, but our specialty is to get you moving!
Onero ™is an exercise class that is designed for clients who are catergorised as being at a higher risk of developing osteoporosis, the program is designed to reduce their chances of osteoporotic fracture by stimulating bone growth and preventing falls.
But hold on… is there any evidence to back this up?
Research demonstrates that only certain types of exercise can improve bone health. All of which are included in the Onero ™ classes! Evidence shows that the specific exercises twice a week is enough to stimulate bone growth, improve muscle strength and help to reduce the risk of falls. In fact, the original research that underpins Onero™ included only one hour of exercise a week!
In order for the program to be safe and effective for patients with OP it must be supervised by a physiotherapist who is trained and licensed in teaching the Onero™ program. At Reload Physio we have four Onero™ licenced clinicians – Marcus, Adrian, Jess and Eran.
“After an initial assessment, Onero provides a programme of gradually increasing resistance, weight bearing exercises, within in a super friendly small group environment, to build strength and physical resilience - Ruth”
Think you have frail bones and unsure if Onero™ is for you?
If you have been diagnosed with osteopenia or osteoporosis you are eligible to give it a go! But if you have FOMO you can still get involved, even if you have normal bone density. The class will also help to maintain and improve your bone health. How good?!
“I feel the difference Onero has made to me: sure I still have Osteoporosis and I must manage that lifelong, but part of that ongoing management includes continuing Onero for as long as I can get out of my front door. the investment in your body is well worth it. We need to keep out bodies strong, give Onero a go! - Ruth”
Can I still take part if I have a few other health concerns?
Absolutely! Onero™ licenced physiotherapists are trained to safely adapt and deliver the program to those with other co-morbidities so that you can safely participate with less risk of injury or fear of exacerbating existing conditions.
So there are no excuses not to work out for 40 minutes and improve your bone health while doing so.
Want to know more?
Even with current climate we can keep you fit and healthy via our Telehealth consultations and provide you with a tailored exercise program.
We are also live streaming modified classes online to keep you healthy - they are called Bone & Balance and you do them from the comfort of your own home. Minimal equipment is required. Please contact reception for more information.
Alternatively, you can book in to talk to one of our clinicians during a Telehealth consultation to ask any questions that you may have about osteoporosis. To book click here.
For some light reading:
Beck BR and Weis LJ: Translating high intensity loading for osteoporosis to the real world: Two year observations from The Bone Clinic. Research to Practice Annual Scientific Meeting of Exercise and Sports Science Australia, Brisbane, Australia, 27-29 March 2018 (Winner: Practitioner Award)
Osteoporosis Australia. (2014). FAQ. Retrieved from https://www.osteoporosis.org.au/faq