Onero Program Melbourne
Strength Training for Bone Health
What is the Onero Program?
Historically, exercise programs aimed at treating and managing osteoporosis such as pilates and yoga do not actually provide enough stimulus for our bones to develop and get stronger. While they do provide other health benefits, they are considered low osteogenic forms of exercise.
The ONERO™ program is an evidence-based exercise program designed to prevent and manage osteoporosis, developed right here in Australia by The Bone Clinic.
It focuses on high-intensity resistance and impact training (high osteogenic forms of exercise) to improve bone density and health as well as improving muscle strength, balance and reducing overall fracture risk.
It was born from the LIFTMOR study, which conclusively showed that a properly supervised high-intensity exercise can increase bone density in those with osteoporosis. Lifting weights prevents fractures, it doesn't cause them!
If you're interested, you can access the open access study here.
Onero Exercise Program: How does it Work?
Like all good exercise programs, it starts off with an assessment to determine your baseline strength, balance, function and bone density levels.
This will determine where you start and how your exercises progress. So you can even start if you've never done any resistance exercise before! It's even designed for severe cases of osteoporosis.
The program consists of three main elements:
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High-Intensity Progressive Resistance Training (HiRT),
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Impact Loading Exercises
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Balance & Postural Training
These exercises are completed twice per week in a small group setting.
All of Onero classes are closely supervised by an Exercise Physiologist or Physiotherapist (the only two professions to license the program).
This is to ensure your exercises are performed and progressed safely and effectively.
Onero Exercise Program PDF
Our PDF can help you with an overview of this evidence based training for osteoporosis. While there is valuable research behind the method, the program is most effective and safest when delivered under my supervision as a trained Onero practitioner. Below, you'll find an outline of what the program involves, including how it works, why supervision is essential, and what to expect when working with Nick.
FAQ
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Is it safe?
When perform correctly under supervision, it is completely safe. All classes are ran and supervised directly by Nick.
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I have an injury I'm seeing another physio/chiro/osteo for, can I still do classes?
Potentially, this is one of the main reasons an assessment must be done before commencing classes. We will discuss and assess your issue, then determine from there if it can be managed in classes, some exercises may have to be modified. We will also liaise with your treating practitioner.
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Who Can Benefit from Onero?
The Onero program is specifically designed for people diagnosed with osteoporosis (low bone mass and high fracture risk) or osteopenia (early-stage bone loss).
It is also relevant for younger athletes with bone injuries, such as stress fractures, which is common in runners and cricket players.
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How many times do I have to attend?
Classes need to completed a minimum twice per week (ideally separated by 1-2 days), once is not enough stimulus to promote bone growth.
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When do classes run?
Currently, classes run 10am & 11am Monday, Wednesday, Friday and Saturday, as well as 5pm on Monday and Wednesday, some evening sessions will be added on Tuesday and Thursday, but these are not consistant. As demand increases, more times will be added.
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How long do I need to do the program for?
At least 6 months to see any meaningful change. Bone takes a long time to change (which is why bone scans are usually only done every 2 years). Realistically, twice weekly resistance training should be completed for the rest of your life!
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What is the cost of the classes?
Please see below for the cost.
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Can I do a trial?
No, it's honestly a waste of time.
The program is designed to be done for a long time. There is no lock in contract, if you begin and choose not to continue, you simply do not book. However any feedback as to why you choose not to continue is always welcome.
Finding an Onero Program Near You
The bone clinic website provides a map and directory off all licensed Onero providers.
If you're in Melbourne's North West, Nick Adkins is an Onero-accredited provider.
Nick offers expert guidance at his East Keilor clinic, with a focus on bone health, strength, and safe rehabilitation, his tailored approach ensures you get the most from the program.
Click below to book your first session today!
What Are the Costs of the Onero Program?
The beauty of the Onero program is it is designed to be easily accessible to everyone, especially those on a pension.
The Onero cost of a session is $32.5 per session and it is to be done twice a week, so your weekly investment in your health is as low as $65.
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If you have been diagnosed with osteoporosis or osteopenia, then you can have 5 weeks bulk billed by Medicare per year (a GP referral is needed for this under the Chronic Disease Management (CDM) program (formally known as EPC plan)).
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Fully covered under DVA (gold card and white card).
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Workcover and TAC will cover between $22 - $29 per session, so you'll be only a couple of dollars out of pocket.
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Private Health Insurance can also be used, however the amount depends on your fund and level of cover. Please see here for more information about Private Health Insurance.
Why Choose Nick as Your Onero Practitioner?
Nick Adkins
BExSSc, GradDipClinExPhys
Nick is an Accredited Exercise Physiologist, Nick studied in Ballarat, completing his Bachelor of
Exercise Science and Graduate Diploma in Clinical Exercise Physiology in 2014.
Nick has a particular interest and specialisation in rehabilitating lower back injuries and using strength training to help manage and treat medical conditions such as osteoporosis.
Nick is the only Onero-accredited provider in Melbourne's North West and has a wealth of experience teaching and instructing the lifts used in the Onero program so they are done safely and effectively.
EXPERIENCE:
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Bachelor of Exercise and Sport Science – University of Ballarat
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Graduate Diploma of Clinical Exercise Physiology – University of Ballarat
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Onero Licensee by The Bone Clinic
Book an Onero Session Today
If you would like more information about the Onero program and how it can benefit you, please fill out the form below, give us a call on 8840 6566 or even pop into the clinic and say hello!