What is the Onero Program?
Onero™ is an innovative, supervised exercise physiology program specifically designed for individuals with osteoporosis and osteopenia. Developed based on extensive research, including the pivotal LIFTMOR study, the program combines high-intensity resistance and impact training to stimulate bone growth, increase muscle strength, and improve balance. Unlike conventional low-impact exercise often recommended for those with weakened bones, Onero focuses on providing the mechanical stress necessary to trigger bone remodeling—the process that makes bones stronger and denser.
The Science Behind Onero: From LIFTMOR Study to Practice
The LIFTMOR Study: A Game-Changer
The Onero program's foundation lies in the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) study, a randomized controlled trial conducted at Griffith University in Australia. The study, overseen by Professor Belinda Beck, demonstrated that carefully supervised, high-intensity resistance and impact training was not only safe but also highly effective for individuals with compromised bone health. Key findings from the study included:
- Significant improvements in bone mineral density (BMD) at the spine and hip.
- Increased muscle strength and power.
- Improved posture and functional capacity.
These results challenged the long-held belief that high-intensity exercise was too risky for people with osteoporosis, providing a scientific roadmap for effective bone-building exercise. The Onero program is a direct clinical application of these groundbreaking findings.
How Mechanical Loading Strengthens Bones
Bones are living tissues that respond to stress by becoming stronger and denser, a principle known as Wolff's Law. However, low-intensity activities like walking or swimming do not provide enough mechanical stress to stimulate significant bone-building activity. The Onero exercises are specifically designed to apply high-magnitude, targeted loads to the skeleton, particularly in fracture-prone areas like the spine and hips. This mechanical loading triggers bone-forming cells (osteoblasts) to increase production, reversing the bone loss that is characteristic of osteoporosis.
Core Components of Onero Exercises
The program typically includes a blend of several types of exercise, all tailored and closely monitored by a trained practitioner.
High-Intensity Resistance Training
This involves heavy, compound lifts that load multiple joints and engage several muscle groups simultaneously, stimulating maximum bone and muscle response. Examples include:
- Deadlifts: A powerful, full-body exercise that effectively loads the spine and hips.
- Squats: Targets the hips, knees, and spine, providing excellent compressive forces.
- Overhead Presses: Strengthens the shoulders, arms, and upper back, while also loading the spine.
Impact Loading Exercises
These exercises involve controlled, high-impact movements to create ground reaction forces that stimulate bone remodeling. They are progressed slowly to ensure safety. Examples include:
- Controlled jumping and landing.
- Bounding or hopping exercises.
- Bench jumps or drop jumps.
- Controlled foot stomping as a lower-impact alternative.
Balance and Postural Training
Reducing the risk of falls is a crucial component of osteoporosis management, as falls are a leading cause of fractures. Onero incorporates specific balance and coordination exercises to improve stability and proprioception. Examples include:
- Single-leg stands.
- Heel-to-toe walking (tandem stance).
- Exercises on unstable surfaces, like foam pads.
- Stepping up and down on a raised platform.
Onero vs. Conventional Osteoporosis Exercise
| Feature | Onero Program | Conventional Exercise |
|---|---|---|
| Intensity | High-intensity; provides specific, targeted loading for bone remodeling. | Typically low to moderate intensity, with a focus on general fitness. |
| Supervision | Mandatory, supervised by an accredited practitioner (e.g., physiotherapist, exercise physiologist). | Often self-directed; supervision may be minimal or non-existent. |
| Bone Density Impact | Proven to significantly increase bone mineral density in studies. | Provides some benefit, but generally not at the level needed for meaningful increases in bone mass. |
| Focus | Holistic approach including resistance, impact, and balance training. | May focus on one area (e.g., walking for cardiovascular health) without sufficient loading for bones. |
| Safety | High-intensity is made safe through supervision, tailored programming, and proper technique. | May not be as effective for stimulating bone growth, but perceived as safer due to lower intensity. |
The Critical Role of Supervision in the Onero Program
The most important aspect of the Onero program is the direct supervision by accredited practitioners. This ensures that exercises are performed with correct form and technique, protecting fragile bones and maximizing the bone-building stimulus. During supervision, your practitioner will:
- Conduct an Initial Assessment: Evaluate your bone density, functional movement patterns, fitness level, and any pre-existing conditions.
- Develop a Personalized Program: Create a plan tailored to your specific needs, goals, and limitations.
- Provide Ongoing Coaching: Monitor your technique and form, ensuring the heavy loads are applied safely.
- Adjust and Progress Loads: Systematically increase the intensity over time using the principle of progressive overload.
Is Onero Right for You? Medical Considerations
The Onero program is highly beneficial for a range of individuals, particularly those with:
- Osteoporosis
- Osteopenia (low bone mass)
- Age-related bone loss
- High risk for falls and fractures
However, it's not for everyone. Individuals with unstable medical conditions, recent surgery, or those who rely heavily on walking aids may require modifications or an alternative approach. It is essential to consult with your doctor or healthcare provider before starting any new exercise program, especially a high-intensity one. The Bone Clinic in Australia provides resources and information on the program's foundation The Bone Clinic.
Conclusion: Taking Control of Your Bone Health
The Onero exercises represent a powerful, evidence-based strategy for managing and preventing bone loss. By leveraging the principles of high-intensity resistance and impact training under expert supervision, the program offers a proven pathway to stronger bones, improved balance, and reduced fracture risk. This isn't just a workout routine; it's a long-term lifestyle change rooted in scientific research, empowering individuals to take control of their bone health for a more active and confident future.
