Water-based exercise programs such as aqua Zumba, yoga, and aerobics have been found to help individuals lose an average of 3kg in approximately 12 weeks, according to a new study. The buoyancy of water offers several advantages, such as reducing joint strain while contributing to slimmer waistlines—participants also experienced an average reduction of 3cm in waist circumference.
Experts reviewed 10 studies involving 286 overweight or obese individuals who followed water-based exercise routines for six to twelve weeks. The analysis revealed that participants who adhered to the programs for at least 12 weeks saw weight loss exceeding 3kg, with the most significant results observed in women aged 45 and older.
The study, published in the journal BMJ Open, found that while water-based exercises proved beneficial for improving body composition, the impact was less pronounced in younger individuals and men, largely due to their underrepresentation in the trials. The research suggests that water aerobics, in particular, offers a way to improve body composition while minimizing the joint strain often associated with land-based exercises.
Kenny Butler, health and wellbeing lead at ukactive, an organization representing gyms and leisure centers, emphasized the importance of increasing physical activity across the nation to combat obesity. He noted that obesity now affects one in four adults in the UK and costs the NHS approximately £6.5 billion annually.
He further stated, “This study highlights the benefits of water-based exercises for those living with obesity or joint injuries, particularly among women and older adults, where health inequalities are a pressing concern.”
Many of the exercise programs analyzed involved 60-minute sessions conducted at least twice per week, making water-based activities a feasible and low-impact option for those seeking to lose weight and improve overall fitness.
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