If you’ve been diagnosed with osteoporosis or osteopenia, you may already have been told that exercise is important.
But that can leave you with another question:
What exercise should I actually be doing?
You might be wondering whether you should be walking more, lifting weights, joining a gym or avoiding certain types of exercise altogether.
Move 2 Thrive Clinic is now offering ONERO® in St Marys, giving people across Western Sydney access to a structured, professionally supervised exercise program for people with low bone mass.
What is ONERO®?
ONERO® is a supervised, evidence-based high intensity resistance and impact training program for people with osteoporosis, osteopenia or low bone mass. It focuses on bone health, strength and physical function.
You don’t need to arrive strong or experienced. Your assessment helps us determine whether ONERO® is suitable and what support you need.
The program is delivered by health professionals who have completed specific ONERO® training.
At Move 2 Thrive, ONERO® is delivered by Amisha Singh, Accredited Exercise Physiologist and ONERO®-trained practitioner.
Why does supervision matter?
If the words “high intensity” sound intimidating, you are not alone. Clinical assessment and close supervision are central to ONERO®; your clinician helps you understand the appropriate next step.
Your Exercise Physiologist considers your health, previous fractures or injuries, confidence and goals before recommending whether the program is suitable. This is not a program to copy from a photograph or attempt at home without appropriate supervision.
Who may benefit from ONERO®?
ONERO® may be worth discussing if you:
- have been diagnosed with osteoporosis
- have osteopenia or low bone density
- have been encouraged to exercise for your bone health
- are unsure what type of exercise is appropriate for you
- would like to become stronger but don’t know where to start
- feel nervous or uncertain about exercising in a gym
- would prefer professional supervision and a structured program
Why do I need an Initial Assessment first?
Your health history and starting point guide the recommendation. Everyone joining ONERO® at Move 2 Thrive first completes an:
Initial Assessment + Personalised Plan — $130
Your assessment covers:
- Your health: bone-health history, previous fractures or injuries and relevant medical concerns.
- Your starting point: current activity, exercise experience and confidence.
- Your goals: what you want to keep doing or feel more confident returning to.
Bring any available DXA scan report, referral letter or relevant medical correspondence.
Find out more about the ONERO® pathway and assessment at Move 2 Thrive.
Small groups, professional supervision
ONERO® at Move 2 Thrive is delivered in small, professionally supervised sessions capped at six participants.
This allows close supervision and individual guidance.
ONERO® is designed for twice-weekly, ongoing participation. We’ll discuss suitability and current class availability at your assessment, including how attendance can fit into your week.
What is the evidence behind ONERO®?
ONERO® draws on the LIFTMOR research and related studies of supervised exercise for people with low bone mass. The supporting research considers bone health as well as strength and physical function.
For you, the starting point is a suitable plan and professional support. Research findings describe groups of participants; they do not predict exactly how any one person will respond.
Further reading for you and your healthcare team
- Official ONERO® brochure (PDF) — the program provider’s overview and supporting references.
- Exercise Prescription for Osteoporosis: Back to Basics — Belinda R. Beck, Exercise and Sport Sciences Reviews, 2022; 50(2):57–64.
Examples and results in the provider’s brochure are not Move 2 Thrive client results or a guarantee of individual outcomes.
Exercise forms part of broader osteoporosis care. Discuss your treatment options with your GP or specialist, including how supervised exercise may fit alongside your other care.
Plan your first visit to St Marys
Initial class timetable from November 2026
- Monday — 10:30 am
- Tuesday — 5:30 pm
Move 2 Thrive Clinic
Inside Plus Fitness St Marys
3/2–10 Gallipoli Street
St Marys NSW 2760
Welcoming people from St Marys, Penrith and surrounding Western Sydney suburbs.
Ask us about assessment availability, session length, parking, directions and access. Call 02 7229 6946 or contact the team.
Can I keep doing my other exercise?
ONERO® may form part of your broader activity routine. Your Exercise Physiologist can discuss your current exercise and help you understand how the program may fit alongside other activities appropriate for you.
Do I need a referral?
Private clients can generally contact Move 2 Thrive directly to discuss an Exercise Physiology assessment.
If you have been referred by your GP, specialist or another health professional, we are also happy to work with your healthcare team and communicate relevant information where appropriate and with your consent.
For GPs and health professionals
Refer for an ONERO® suitability assessment with Amisha Singh, Accredited Exercise Physiologist and ONERO®-trained practitioner. Include relevant history, previous fractures, goals and available DXA reports, with consent.
The assessment comes before class participation. With consent, we can communicate relevant findings and progress to the referring health professional.
If you are unsure about the best way to get started, contact our team and we can help clarify the next step.
ONERO® is now available in St Marys
We are now accepting Initial Assessments for our first ONERO® program at Move 2 Thrive St Marys.
Initial Assessment + Personalised Plan — $130
View our ONERO® program and how to get started
Call 02 7229 6946 to book your Initial Assessment
Prefer to enquire online? Send us a message.
