Exercise for Bone Health
Stronger Bones Through Exercise
Bone Health and Osteoporosis Program that includes ONERO®
Building Strong, Resilient Bones
Bone health is essential for staying active, independent, and confident as we age.
Bone strength is influenced by factors including age, hormones (such as menopause), nutrition, physical activity, and certain medical conditions or medications. People with a family history of osteoporosis, long-term inactivity, chronic illness, or low body weight may be at higher risk of bone loss.
The good news is that bone health can improve at any age — particularly with the right type of weight-bearing and strengthening exercise, alongside good nutrition and healthy lifestyle habits.
Can exercise improve bone health? Yes!
Bones are living tissues that positively respond to mechanical loading. Without adequate loading, bones gradually lose strength.
Appropriate exercise:
- Stimulates bone formation and slows bone loss, particularly at the hip and spine
- Improves bone quality and structure, not just bone density
- Builds muscle strength, which protects bones and supports daily movement
- Reduces falls risk by improving balance, coordination and confidence
- Supports posture and spinal strength, reducing vertebral fracture risk
Exercise is a cornerstone of osteoporosis management and works alongside medical and nutritional care to protect long-term bone health.
Myths about bone health
- Exercise is unsafe if you have osteoporosis or low bone density
- If you have osteoporosis, you should avoid lifting weights
- Walking alone is enough to build strong bones
- You should avoid exercise if you’ve had a fracture before
- Bone loss is just a normal part of ageing and nothing can be done about it
Facts about bone health
- Exercise is one of the safest and most effective ways to reduce fracture risk when appropriately prescribed
- Progressive resistance training is one of the most effective ways to improve bone strength, muscle mass, balance, and confidence when appropriately prescribed. Research showed that supervised high-intensity resistance and impact training can be safe and effective for people with low bone density
- Walking is beneficial, but not enough to build bone health. Research shows that bones respond best to resistance (weight) training. It provides the stimulus needed for bones to adapt and become stronger, while also improving muscle strength, balance, and reducing falls risk
- A previous fracture is a reason to keep moving and to exercise safely. After appropriate assessment and guidance, targeted exercise can help recovery, improve confidence, reduce falls risk, and decrease the likelihood of future fractures
- Bone loss can happen with ageing, but bone health can be improved at any age. Exercise, good nutrition, and evidence-based treatment strategies (e.g. ONERO® program) can help strengthen bones and reduce falls and fractures
Bone Health and Osteoporosis Exercise - The ONERO® program
At Body Logic, we offer a specialised Bone Health & Osteoporosis Program, including the ONERO® Program for Osteoporosis — a world-leading, evidence-based intervention designed to improve bone strength and reduce fracture risk.
Our role at Body Logic is to deliver the ONERO® program within a safe, supportive, and clinically supervised environment through qualified clinicians trained in the ONERO® methodology. This allows participants to access the benefits of this research-backed program locally, while receiving individualised care and ongoing professional support.
ONERO is a specialised exercise program that requires additional training and certification to deliver safely and effectively. Clinicians complete specific education in osteoporosis management and evidence-based resistance and impact training.
This program is suitable for people diagnosed with osteopenia or osteoporosis, as well as those at increased risk of bone loss due to ageing, menopause, or
inactivity, who want a safe, structured, and clinically supervised approach to exercise.
What is the ONERO® program?
ONERO® (Latin for “load”) is an internationally recognised exercise program developed by Professor Belinda Beck, based on world-leading randomised control trials and has been clinically implemented for over a decade.
ONERO® is one of the only exercise programs proven to:
- Improve bone mineral density
- Reduce fracture risk
- Be safe and effective for people with osteoporosis
Importantly, ONERO® is not a Body Logic-created program or a general gym program. It is a structured, evidence-based osteoporosis exercise protocol designed to safely load bone and improve long-term bone health.
This program is designed not just to keep you active — but to actively protect your bones.
What Does the Program Involve?
1. Comprehensive Initial Bone Health Assessment
Your journey begins with a comprehensive initial assessment with Body Logic’s Accredited Exercise Physiologist (Gabby McKinley) to ensure the program is safe, appropriate, and tailored to your individual needs and goals.
The assessment includes:
- Medical and fracture history review
- Discussion about your Bone density scan (DEXA), if available
- Strength, balance, posture and mobility assessment
- Individual goal setting
Following your assessment, you will progress into our supervised ONERO® group classes.
2. Supervised ONERO® Group Exercise Classes
Classes are delivered by an Accredited Exercise Physiologist. Training in a structured ONERO® group setting allows participants to safely perform high-intensity bone-loading exercises under close supervision, while also benefiting from a supportive and motivating environment alongside others following the same program.
The ONERO® program includes:
- High-intensity progressive resistance training to load bone safely
- Targeted exercises for the hip, spine and wrist — common fracture sites
- Impact loading (where appropriate) to stimulate bone adaptation
- Balance and functional training to reduce falls risk
- Ongoing supervision, technique correction and progression
All exercises are carefully prescribed and progressed to maximise benefit while minimising risk.
The ONERO® classes are specifically designed around the evidence-based ONERO® protocol and are separate from our general “Exercise for Health” group classes. This ensures all exercises, progressions, and supervision align with the evidence-based requirements of the ONERO® program.
Who Is the ONERO® Program For?
This program is suitable for:
- People diagnosed with osteoporosis or osteopenia
- Postmenopausal women concerned about bone loss
- Older adults wanting to prevent fractures and maintain independence
If required, we will liaise with your GP or specialist to ensure exercise is appropriate for your medical history.
Why Choose Body Logic?
- Clinicians trained in osteoporosis-specific exercise prescription
- Evidence-based programs including ONERO®
- Safe, supportive and professional environment
- Individualised care — no “one-size-fits-all” programs
- Strong focus on education, confidence and long-term outcomes
Take Control of Your Bone Health
Osteoporosis does not mean you should stop exercising — it means you should be exercising correctly.
Contact Body Logic today to book your Exercise for Health assessment or learn more about our group classes.
Resources
WORLD LEADING RESEARCHERS AND PRACTITIONERS. THE TEAM WILL BE BY YOUR SIDE.
The clinicians consulting from Body Logic and their way of thinking are what set them apart. They’re researchers, lecturers, students, and coaches. When you work with Body Logic, you’re connected to a network of experts with diverse experience.
FIRST OPTION OR LAST RESORT
- THE TEAM ARE HERE TO HELP.
FIRST OPTION OR LAST RESORT - WE ARE HERE TO HELP.
The physiotherapists work with many people, regardless of where they are in their journey.
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