A surprising exercise might help you shed half a stone in just a few months, according to a recent study. Researchers found that regular hour-long aqua exercise classes—featuring activities like aerobics, Zumba, yoga, and even water jogging—could lead to weight loss and a reduced waistline. Participants in the study saw an average loss of 2kg (4.4lbs) within ten weeks, with some losing up to 3kg (6.6lbs) after continuing for longer periods.
The study involved nearly 300 participants between the ages of 20 and 70. The researchers explained that water adds extra resistance during workouts, which helps burn more calories. Furthermore, the buoyancy of water reduces the strain on joints such as knees and ankles, which can be particularly beneficial for those with obesity, lowering the risk of injury.
The findings were especially significant for women over 45. The research team combined data from ten separate clinical trials conducted in Malaysia, Brazil, India, the US, and the Netherlands. All participants were overweight or obese and followed a water-based fitness plan for six to 12 weeks, attending classes two or three times a week.
The analysis showed that after just three months of aquatic exercise, participants lost an average of 3cm (1.1 inches) from their waistlines. This exercise approach included a variety of water-based activities, from Aqua Zumba to underwater treadmill training.
Past research has supported these findings, including a 2017 study in Poland that showed overweight women lost an average of 3.4kg (7.4lbs) after six months of underwater exercise, also experiencing a decrease in heart rate and body fat.
In the UK, nearly 44 million people are overweight, and this number is expected to rise, with projections suggesting that by 2050, three-quarters of British adults will be overweight or obese. Unfortunately, studies show that many Britons do not meet the recommended 150 minutes of moderate activity per week, with 75% failing to do so.
The researchers concluded that their findings offer evidence that water-based fitness is an effective tool for reducing body weight and central obesity. Study leader Dr. Jongchul Park from Pukyong University in Korea called for further research to confirm if underwater exercise could be superior to traditional dry-land workouts.
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