Exercise is one of the most important tools for supporting bone health. The right program can improve strength, balance and confidence, and help reduce falls and fracture risk.
At Turramurra Sports & Spinal Physiotherapy, we provide expert guidance for osteoporosis and osteopenia exercise programs. Programs are individually tailored and supervised to ensure exercises are safe, effective and progressed appropriately.
Our focus is building stronger bones and stronger bodies—so you can stay active and independent.
Who the program is for
People with osteoporosis or osteopenia, people who want to improve bone health, those who have had fractures, and anyone aiming to reduce falls risk may benefit from a structured program.
If you have pain, reduced balance or concerns about what is safe, supervised exercise is particularly valuable.
What the program includes
- Progressive resistance training to build strength
- Weight-bearing and functional loading as appropriate to support bone health
- Balance and falls-prevention training
- Education on pacing, technique and safe progression
Why supervised exercise matters
Bone-health exercise needs the right intensity and technique. Supervision helps you train safely, progress confidently and avoid common mistakes that can limit results.
Why choose our clinic
- Experienced clinicians providing expert musculoskeletal exercise guidance
- Individualised progression based on your needs and medical history
- Supportive environment with an onsite rehab gym
- Focus on strength, function and long-term independence
Book an appointment to discuss an osteoporosis exercise program in Turramurra. We’ll assess your needs and design a safe plan to build strength and confidence. Book here or call us 02 9144 1510.
Frequently Asked Questions
What is osteoporosis and osteopenia?
Osteopenia means lower-than-average bone density, while osteoporosis is more significant bone loss that increases fracture risk. Both benefit from a tailored bone-health plan that includes exercise, nutrition and medical guidance.
Can exercise really help bone density?
Targeted resistance and impact-based exercise can help maintain and, in some cases, improve bone density, while also improving strength and balance—key factors in reducing falls and fractures.
Is strength training safe with osteoporosis?
Yes, when exercises are appropriately selected and progressed. Supervision is particularly important if you have low bone density, previous fractures, pain or reduced balance.
How often should I do bone-strengthening exercise?
Most people benefit from resistance training 2–3 times per week plus regular weight-bearing activity. Your clinician will tailor frequency and intensity to your needs and medical history.
What exercises should I avoid if I have osteoporosis?
Some people should avoid repeated end-range bending or twisting under load, especially if they have vertebral fractures or high fracture risk. We individualise your program to keep it safe and effective.
Do I need a referral to start an osteoporosis exercise program?
Usually no referral is needed to start. If you are using a specific funding pathway or have complex medical history, we may recommend coordinating with your GP or specialist.
What is the ONERO program?
ONERO is a structured, evidence-informed osteoporosis exercise approach used by many clinics. If your clinic offers ONERO-style training, it typically includes progressive resistance and functional loading under supervision.
How long until I notice benefits from the program?
Many people notice improved strength, confidence and balance within weeks. Bone density changes take longer and are typically assessed over months to years, often via follow-up scans as recommended by your doctor.
Can exercise reduce my risk of falls?
Yes. Improving leg strength, balance, reaction time and confidence can reduce falls risk. We build these elements into your program alongside bone-strengthening work.
If you would like to learn more about related services, you can also visit our Back Pain Physiotherapy, Knee Pain Physiotherapy, Running Injury Physiotherapy, or return to our Physiotherapy Turramurra page.
