Bone Strength Program

Evidence-Based Exercise for Osteoporosis & Osteopenia

Stronger bones. Stronger body. Stronger future.

Being diagnosed with osteoporosis or osteopenia doesn’t mean you need to stop lifting weights or become afraid of exercise.

In fact, appropriately prescribed resistance, weight-bearing and impact exercise can play an important role in managing bone health.

At Foundation Allied Health in Lawson, our Bone Strength Program provides individually prescribed and professionally supervised exercise for people with osteoporosis, osteopenia and reduced bone density.

Our goal is to help you build strength, improve balance and give your bones the stimulus they need to become stronger.

 

Who Is the Bone Strength Program For?

Our program may be suitable if you:

• Have been diagnosed with osteoporosis or osteopenia

• Have reduced bone mineral density

• Have experienced a low-trauma or fragility fracture

• Are concerned about losing bone density as you get older

• Are commencing or currently taking osteoporosis medication

• Want to improve your strength and balance

• Are concerned about falls or losing confidence

• Have been told to exercise but aren’t sure what is safe or effective

• Want professional guidance to begin or return to strength training

You don’t need to be fit and you don’t need previous gym experience.

We start with what you can safely do now and progressively build from there.

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What Does the Program Involve?

1. Individual Exercise Physiology Assessment

Your Bone Strength journey begins with an individual assessment with an Accredited Exercise Physiologist.

We consider your:

• Bone density and osteoporosis/osteopenia diagnosis

• Medical history

• Fracture history

• Current strength and physical capacity

• Balance and falls risk

• Previous exercise experience

• Confidence with exercise

• Personal goals

From there, we determine the most appropriate starting point for you.

2. Your Bone Strength Program

There is no single exercise prescription that’s appropriate for everybody with osteoporosis.

Your program is developed around your individual capacity, health and fracture risk and may include:

• Progressive resistance training

• Weight-bearing exercise

• Higher-intensity strength training where appropriate

• Impact and bone-loading exercise where appropriate

• Balance and falls-prevention exercises

As you become stronger, we progressively increase the challenge.

3. Supervised Strength Training

Once your strength has been established, you can continue exercising in our supportive Lawson clinic with professional supervision.

We progressively overload your exercises as your strength, confidence and physical capacity improve.

The aim isn’t simply to complete a short exercise program.

We want strength training to become part of how you manage your bone health for the long term.

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Informed by the LIFTMOR Research

Our approach to osteoporosis exercise is informed by research including the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial.

The LIFTMOR research investigated supervised high-intensity resistance and impact training in people with low bone

mass and demonstrated improvements in bone mineral density, strength and physical function.

This research has helped challenge the traditional idea that people with osteoporosis should only perform light or gentle exercise.

At Foundation Allied Health, we use this research to inform our approach while ensuring exercise is individually

prescribed and progressed according to the person in front of us.

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Why Strength Training for Bone Health?

Bone isn’t simply an inactive structure. It is living tissue that responds to the demands placed upon it.

Appropriately prescribed exercise can help:

• Improve or maintain bone mineral density

• Increase muscle strength

• Improve balance and mobility

• Reduce falls risk

• Improve confidence with everyday activities

• Maintain physical independence as you age

For someone living with osteoporosis, improving muscle strength and balance is particularly valuable because managing fracture risk isn’t only about the bones themselves.

Staying strong, capable and on your feet matters too.

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Worried About Lifting Weights With Osteoporosis?

It’s common to feel apprehensive about lifting weights after being told that your bones are fragile.

But avoiding challenging exercise altogether isn’t necessarily the answer.

The important questions are:

What should you do?

How much should you lift?

What movements are appropriate for you?

How should you safely progress?

That’s where working with an Exercise Physiologist can help.

We assess your individual circumstances and provide appropriate progression rather than expecting you to work it out yourself.

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Looking for ONERO® in the Blue Mountains?

You may have heard about ONERO® when researching exercise programs for osteoporosis or osteopenia.

ONERO® is a specific licensed osteoporosis exercise program developed from the LIFTMOR research.

Foundation Allied Health is not an ONERO® provider and our Bone Strength Program is not the ONERO® program.

Our Bone Strength Program is independently developed and delivered by Foundation Allied Health and is informed by osteoporosis exercise research, including the LIFTMOR trial.

We use progressive resistance training, weight-bearing exercise, balance training and impact exercise where appropriate, with exercise individually prescribed according to your health, physical capacity and fracture risk.

If you’re searching for ONERO® because your GP, specialist or another health professional has recommended supervised strength training for osteoporosis, you’re welcome to speak with us about whether our Bone Strength Program may be suitable for you.

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Frequently Asked Questions

Is the Foundation Bone Strength Program the same as ONERO®?

No.

ONERO® is a separate licensed exercise program. Foundation Allied Health is not an ONERO® provider and our Bone Strength Program is not affiliated with ONERO®.

Both approaches draw upon research supporting resistance and impact exercise for people with low bone mass,

including the LIFTMOR research.

Foundation’s Bone Strength Program is our own individually prescribed Exercise Physiology service for people with osteoporosis and osteopenia.

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Do I need a GP referral?

No. You can contact Foundation Allied Health directly to make an appointment.

If you are eligible for Medicare, DVA or another funded pathway, a referral may be required to access the relevant rebate or funding.

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Is lifting heavy weights safe if I have osteoporosis?

This depends on the individual.

Your bone density, fracture history, medical conditions, exercise experience and physical capacity all need to be considered.

Research such as LIFTMOR has demonstrated that appropriately screened participants with low bone mass can

undertake supervised high-intensity resistance and impact training.

That’s one of the reasons we begin with an individual Exercise Physiology assessment rather than placing everyone

straight into the same exercise program.

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I’ve never lifted weights before. Can I still participate?

Absolutely.

You don’t need previous strength-training experience.

We establish an appropriate starting point and teach you the exercises before progressively increasing the challenge as your strength and confidence develop.

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What if I’m already taking medication for osteoporosis?

Exercise and medication don’t have to be an either/or decision.

Exercise can form part of the broader management of osteoporosis alongside the treatment recommended by your GP

or specialist.

We encourage you to continue discussing your osteoporosis management and medication with your treating medical team.

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Is the program only for women?

No.

Osteoporosis and osteopenia affect both women and men.

Research following the original LIFTMOR study has also examined high-intensity resistance and impact training in men

with low bone mass.

Our program is individually prescribed, so we can work with both men and women according to their individual needs.

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How often should I exercise for my bones?

Reserch recommends strength training 2-3 days per week. This could be 2 session with Foundation Allied Health and a home exercise program for you to complete on a third day or when you go on holidays.

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Referral & Funding Options

You don’t need a GP referral to contact us privately.

We also welcome eligible clients through:

• Medicare referrals

• DVA Gold & White Card

• Home Care Packages

• Private health insurance

• Private/self-funded appointments

Eligibility, rebates and funding vary, so please contact us if you’re unsure which option applies to you.

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Start Building Stronger Bones

Whether you’ve recently been diagnosed with osteopenia or osteoporosis, have experienced a fracture, or simply want to take a more active approach to protecting your bone health, we can help you get started.

Stronger bones. Stronger body. Stronger future.