At ExCo, the Onero™ Program is conducted in a group class format of up to eight people. Each class is led by one of our Accredited Exercise Physiologists, all of whom are certified Onero™ practitioners. Classes run for 45 minutes and for optimal results, we recommend clients attend classes twice a week.
Before starting the Onero™ program, we conduct an initial assessment to get a better understanding of bone density levels, health history and comorbidities, and physical measures such as balance and strength. This is an important first step to ensure each client begins at a suitable level and can be upgraded as and when needed. While Onero™ is suitable to almost everyone with low bone mineral density levels, the team at ExCo can also provide personalised consultations. Having completed additional training in this specific area, our staff are extremely qualified when it comes to understanding the necessary elements to improve bone density outcomes and reduce fracture risk.
Please see our current Group Class Timetable here for information and note these are subject to change.
The Onero program is an evidence-based exercise programme designed specifically to prevent osteoporotic fracture by stimulating bone development and preventing falls in at-risk individuals. The evidence on which the Onero programme is based is derived from the findings of the LIFTMOR randomised controlled trial published in the Journal of Bone & Mineral Research.
In our Onero classes, there are a maximum of 8 people. There are 7 regular booking spaces available, and 1 extra spot reserved for ‘make up’ classes.
Each class is 45 minutes, and it is recommended you attend twice a week. This is based on the frequency of participants in the LIFTMOR studies, and the ongoing research under the Onero™ Program itself. However, in the event you can only attend one class per week, it is better than nothing. Waitlist spots are available for preferred times and offered once there is vacancy.
There is no specific warm up for the Onero class, as the evidence suggests there is no more or less benefit in doing so. If anything, you could practise the movements of the lifting exercises to help aid in enhancing mobility and technique.
Onero is an ongoing program, as the evidence suggests that application and progression of loading and impact is necessary to continually reap the osteogenic benefit. Ceasing these activities may result in the bone density plateauing or even falling again.
To date, the Onero™ Program’s evidence suggests it is the leading exercise-based intervention for osteoporosis management when compared to other modes of exercise. Participants have demonstrated improvements in bone density and improved functional outcomes related to a reduction in falls risk, ultimately leading to reduced fracture risk. On top of these factors, it has also shown improvements in body composition, such as reduced body fat and increased lean body mass, and improved posture.
Everyone commences with a 1:1 assessment. Following this you’ll spend time in 1:1 sessions with Onero qualified Exercise Physiologists to learn and understand the program components, determine appropriate starting weights, and more importantly the optimal lifting techniques.
