By Stephen Beech
Aqua aerobics sessions are proving to be effective for weight loss, especially among overweight women, according to recent studies.
Engaging in this popular exercise method for over 10 weeks can reduce waist size and aid in weight loss, researchers report.
In an article published in BMJ Open, scientists found that water workouts are “especially beneficial” for individuals who are overweight and those aged 45 and older.
The study’s analysis of combined data indicated that aqua aerobics can lead to an average weight loss of nearly three kilos (6.6 lbs).
Participants who were obese or overweight experienced a decrease in waist circumference of three centimeters (1.18 inches).
Globally, it is estimated that over 40% of adults are overweight, with more than 500 million women and 370 million men classified as clinically obese amid a worldwide obesity crisis.
Obesity is linked to approximately 2.8 million fatalities each year.
It has been established that the buoyancy of water can help mitigate joint injuries, which are often a concern for those who are overweight or obese during land-based exercises.
While aqua aerobics are favored for weight loss, the specific impact on body composition had not been clearly defined until this research.
A research team in South Korea examined all available data on the topic.
They scoured research databases for relevant studies published through 2021, comparing aqua aerobics to other forms of exercise or a lack of exercise in overweight or obese adults.
The final pooled data analysis consisted of 10 clinical trials with 286 overweight individuals, aged between 20 and 70, from countries including the Netherlands, the USA, Brazil, India, and Malaysia.
The water exercise types assessed included aerobics, Zumba, yoga, and jogging, with durations spanning six to 12 weeks across the trials.
Participants evaluated generally attended sessions two to three times a week, with most sessions lasting about 60 minutes.
Further scrutinizing the results revealed that those engaging in exercise sessions longer than 10 weeks “significantly reduced” body weight by more than three kilos and waist circumference by close to 3cms, particularly in women and participants aged 45 and older.
However, participation in aqua aerobics did not correlate with a decrease in BMI, body fat percentage, fat mass, midsection bulge, or hip circumference.
There was also scant evidence of any effect on body composition among male participants.
Nonetheless, the research team concluded that water aerobics do positively influence waist circumference reduction in both genders.
Study author Dr. Jongchul Park stated: “The moderate certainty of evidence for body weight and waist circumference supports the use of water aerobics as an effective intervention for decreasing overall body weight and central obesity, which are crucial elements in managing obesity-related health risks.”
He emphasized the need for further research to explore whether ongoing aqua aerobics can bring waist circumferences down to healthier levels.
Dr. Park, affiliated with Pukyong National University, remarked: “Investigating the long-term effects of water aerobics and comparing its effectiveness with other exercise methods will yield valuable insights.”
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