If you or someone you love has been diagnosed with osteoporosis or osteopenia, you've probably been told to exercise more. But not all exercise is equal when it comes to bone health — and the wrong kind can leave you no better off. The ONERO® program is different. It's a clinically proven, Australian-developed exercise program specifically designed to strengthen bones, reduce falls, and restore confidence in daily movement. And it's now available right here in Western Sydney at SWSM Homebush.

Here's everything you need to know.

Why Bone Health Can't Wait

Osteoporosis is far more common than most people realise. According to Healthy Bones Australia, in 2023 roughly 6.2 million Australians aged 50 and over — that's 67% of that age group — had either osteoporosis or osteopenia. In that same year, there was one fracture every 2.7 minutes in Australia.

The condition is often called a "silent disease" because there are no obvious symptoms until a fracture occurs. By the time many people are diagnosed, significant bone density has already been lost.

What makes osteoporosis particularly dangerous isn't just the bone loss itself — it's the cascade effect. Around half of people who experience one osteoporotic fracture will go on to have another. Each fracture raises the risk of the next. A hip fracture, in particular, can be life-changing: the average acute hospital stay is over 10 days, followed by nearly three weeks of inpatient rehabilitation.

The encouraging news is that osteoporosis is largely preventable and treatable — and exercise plays a central role in that treatment.

The Problem With "Just Walk More"

For years, the conventional advice for people with osteoporosis has been to stay active with gentle exercise: walking, swimming, light stretching. This is well-intentioned, but it misses the mark on bone density.

Bone responds to load. It needs mechanical stress — the right kind of force applied at the right intensity — to stimulate new bone formation. Low-intensity activities simply don't generate enough of that stimulus to meaningfully improve bone mineral density. Walking is great for general health, but it won't reverse bone loss.

This is where the science behind ONERO® becomes important.

What Is the ONERO® Program?

ONERO® is an evidence-based, accredited exercise program developed specifically for people with osteoporosis and osteopenia. It was created by Professor Belinda Beck at The Bone Clinic in Brisbane, and is based on the outcomes of the landmark LIFTMOR randomised controlled trial, published in the Journal of Bone and Mineral Research in 2018.

The program uses a combination of high-intensity resistance training and impact exercises to directly target bone tissue and stimulate growth. It also incorporates dedicated balance training to reduce fall risk — because preventing the fall in the first place is just as important as having stronger bones when it happens.

ONERO® must be delivered by accredited practitioners — either a physiotherapist or an accredited exercise physiologist — who have completed specialist training to ensure the program is delivered safely and effectively. It's recognised by Healthy Bones Australia and accredited by Exercise and Sport Science Australia (ESSA).

The Science: What the LIFTMOR Trial Found

Prior to the LIFTMOR trial, high-intensity resistance training was widely considered too risky for people with osteoporosis. The prevailing view was that fragile bones and heavy lifting didn't belong in the same sentence.

The LIFTMOR trial challenged that assumption directly. Postmenopausal women with low bone mass were randomised to either a high-intensity resistance and impact training program (supervised, twice-weekly, 30-minute sessions at over 85% of their one-repetition maximum) or a home-based low-intensity exercise program.

The results were striking. The high-intensity group showed significantly greater improvements in bone mineral density at both the lumbar spine and femoral neck — two of the highest-risk fracture sites — compared to those doing lower-intensity exercise. They also saw meaningful improvements in functional performance measures, including posture and strength.

Critically, the program was also shown to be safe. The adverse event rate in the high-intensity group was not significantly higher than the control group, dispelling the long-held concern that heavy lifting would cause fractures in this population.

A follow-up trial, LIFTMOR-M, extended this research to middle-aged and older men with osteopenia and osteoporosis, with similarly positive results.

What Does an ONERO® Session Actually Look Like?

A common question people have is whether ONERO® will feel safe — especially if they've been cautious about exercise for years. The answer is yes, and here's why: every participant begins with a one-on-one consultation before joining any group class.

At SWSM Homebush, your initial session includes a full review of your medical history and DEXA scan results, a movement and strength assessment, and an individual program tailored to where you're starting from. Nothing is rushed, and no two programs look identical.

The ongoing classes are small-group sessions, allowing for close supervision and individualised adjustments at every visit. The exercises themselves are progressive — meaning as you get stronger, the program adapts to keep challenging your bones at the right level.

ONERO® targets four key outcomes:

Bone strength and density. The high-intensity resistance component applies the mechanical load that bones need to stimulate remodelling and growth.

Muscle strength. Stronger muscles protect bones, support posture, and reduce the energy cost of everyday movement.

Balance and coordination. Targeted balance work reduces the likelihood of falls — which is the primary cause of osteoporotic fractures.

Confidence in movement. Many people with osteoporosis become fearful of movement after a diagnosis. ONERO® is structured to rebuild that confidence in a safe, supported environment.

Who Is ONERO® For?

ONERO® is suitable for people who:

  • Have been diagnosed with osteoporosis or osteopenia via a DEXA scan
  • Have low bone density and want to take an active role in managing it
  • Are concerned about their balance, fall risk, or fracture history
  • Have been told by their GP or specialist to work on their bone health
  • Want a supervised, evidence-based alternative — or complement — to medication

It's appropriate for both men and women, and for a wide age range. If you're unsure whether it's right for you, the initial consultation at SWSM is the right place to start — your practitioner will review everything and give you a clear picture of what to expect.

Do I Need a Referral?

You don't need a GP referral to book an appointment at SWSM, though a referral letter and a recent DEXA scan report are helpful to bring along to your initial consultation. If you haven't had a DEXA scan, your GP can arrange one — it's a simple, low-dose imaging test that measures bone mineral density at the spine and hip.

If your GP has already flagged concerns about your bone health, ONERO® is exactly the kind of structured, evidence-based program they may be looking to refer you to. GPs looking to refer patients can contact the SWSM Homebush team directly.

ONERO® at SWSM Homebush

SWSM Homebush is one of the few clinics in Western Sydney offering the ONERO® program. Classes are delivered by Erin Blundell (Physiotherapist) and Sam Richardson (Exercise Physiologist), both of whom hold specialist ONERO® accreditation.

Class times: Tuesday 11:00am Thursday 1:00pm

Spaces are limited to keep classes safe and individually supervised. To book your initial consultation or find out more, contact the SWSM Homebush team:

📞 02 9764 3131 ✉️ allied@ssmc.com.au

The Bottom Line

Osteoporosis doesn't have to mean fragility, restriction, or fear of movement. With the right program, it's entirely possible to improve your bone density, reduce your fracture risk, and feel stronger and more capable than you have in years.

ONERO® is one of the most rigorously researched exercise programs in the world for this exact purpose — and SWSM is proud to bring it to Western Sydney.

If you've been diagnosed with osteoporosis or osteopenia, or you're simply concerned about your bone health as you age, there's no better time to start.

Book your initial ONERO® consultation at SWSM Homebush →

This article is intended for general informational purposes. Please consult your GP or a qualified health professional for advice specific to your situation.