Living with osteoarthritis (OA) can feel like a catch-22: you know that losing weight could ease your joint pain, but the very act of moving hurts. It’s frustrating, discouraging, and too often leads people to give up before they even get started.
But the truth is, when done right, movement can become your most powerful tool—not only for weight loss but also for managing and even reducing the pain and stiffness of OA. At SPENGA Sugar Land, we understand that joint pain makes exercise intimidating. That’s why we’ve created a workout that meets you where you are and helps you build strength, confidence, and momentum—without punishing your joints.
Understanding the Weight-OA Connection
While OA is often seen as a “wear and tear” condition or an inevitable part of aging, recent research paints a more nuanced picture. Obesity is now recognized as a major contributor to OA, not just because it adds stress to your joints, but because fat tissue itself triggers inflammation in the body.
Adipose tissue (body fat) is not just passive storage—it actively secretes inflammatory chemicals, which can harm joint tissues like cartilage, synovium, and even the underlying bone, accelerating the development and progression of OA.
It gets more specific: for every 11 pounds of weight gained, your risk of developing OA increases by 36%. And in people already dealing with OA, excess weight is associated with more severe pain, faster disease progression, and greater disability.
Your Body Composition Matters
Losing weight isn't just about the number on the scale—it's about what that weight is made of. Reducing abdominal fat and improving muscle mass (especially in the legs) plays a crucial role in relieving pressure on your joints.
Studies show that reductions in central fat and thigh circumference improve joint alignment and reduce strain on weight-bearing joints like the knees and hips. Equally important is maintaining or increasing lean body mass—the muscle tissue that supports joint function and keeps you active.
People with OA and lower muscle mass around the knees often experience more pain and less stability. So while cardio is helpful for fat loss, strength training is essential for long-term joint protection and function.
Is Exercise Safe with Osteoarthritis?
One of the most common fears we hear is, “Won’t exercise make my joints worse?”
Thankfully, the answer—backed by science—is: No, not if it’s done properly.
While high-impact sports or activities involving previous joint injuries may need modifications, moderate, low-impact exercise is safe—and strongly recommended—for most people with OA. In fact, it’s one of the most effective ways to reduce pain and improve function.
One study on overweight adults with hip OA found a 32% improvement in physical function, including reduced pain and better walking ability, after following an exercise program. Participants also improved their body composition, showing reduced fat mass and increased lean muscle.
Exercise has been consistently underutilized in OA treatment plans, yet it delivers powerful benefits, especially when paired with proper guidance and programming.
Why SPENGA Is Ideal for Those Managing OA
SPENGA’s unique format—Spin, Strength, and Yoga—isn’t just well-rounded. It’s designed to be joint-conscious and body-positive, making it an excellent fit for people managing osteoarthritis.
- Spin delivers low-impact cardiovascular training that burns calories and improves endurance without pounding on your knees.
- Strength training builds lean muscle, supports joint alignment, and improves stability—crucial for people with OA.
- Yoga enhances flexibility and mobility, reducing stiffness and promoting recovery between sessions.
By addressing all three components—cardio, strength, and mobility—SPENGA creates a sustainable path to weight loss and joint health, without putting undue stress on your body.
Weight Loss and Exercise Work Best Together
While dietary changes alone can lead to weight loss, studies show that exercise is essential to maximize results—especially for those with OA. Exercise helps you preserve and build lean body mass during weight loss, which supports metabolic health and reduces the risk of regaining fat later.
Even more, lean muscle in your lower body helps protect the joints that matter most. Maintaining or increasing your leg muscle mass can reduce pain, support balance, and keep you moving confidently as you lose weight.
Weight loss, particularly when it includes strength training, has been shown to slow the progression of OA, reduce symptoms, and improve quality of life. It’s a game-changer for many—but especially when paired with a supportive, structured program like SPENGA.
You Deserve to Move Without Pain
If you’ve been waiting for the “right time” to get started, this is it. Living with OA doesn’t mean the end of movement—it just means movement needs to be smarter.
At SPENGA Sugar Land, we welcome all fitness levels and modify workouts to meet your needs. Whether you’re just getting started or returning after a break, we’ll help you build the strength to move better, hurt less, and feel more in control of your body.
Ready to take the first step? Let SPENGA Sugar Land help you reclaim your strength, reduce your pain, and move forward—literally.
Everyone’s health journey is unique. If you have been diagnosed with osteoarthritis or any other medical condition, please consult with your physician or healthcare provider before beginning any exercise program, changing your diet, or making significant lifestyle adjustments. SPENGA workouts are designed to be accessible and adaptable, but individual needs and limitations should always be discussed with a medical professional.
