Transform Your Body: How Pool Workouts Can Boost Weight Loss and Reduce Waist Size, According to Research
Water aerobics is gaining traction as an effective way to help individuals—especially women and those over 45—lose weight and trim their waistlines. Recent research reveals the promising benefits of engaging in water workouts, which offer low-impact cardiovascular exercises and resistance training advantages. Experts suggest that water exercises are a fantastic option for joint-friendly workouts, enhancing the likelihood of long-term adherence.
The latest findings indicate that water aerobics may assist overweight or obese individuals in achieving their weight loss goals and reducing their waist circumference. Researchers examined ten studies and concluded that water aerobics could serve as an effective weight loss strategy, particularly for women and older adults.
This insightful analysis was published last month in BMJ Open.
Water aerobics encompasses any water-based exercise that elevates your heart rate, gaining popularity among older adults. Simple forms of aqua aerobics include swimming, walking, or jogging in water. Participants can enhance their muscle engagement using tools like foam dumbbells, resistance gloves, or partially-submerged exercise bikes. This unique workout regimen is advantageous as it not only enhances cardiovascular fitness but also provides added resistance, making movements more effective.
The Connection Between Weight Loss and Water Aerobics
In the comprehensive review featured in BMJ Open, researchers analyzed results from studies conducted across the U.S., Malaysia, Brazil, India, and the Netherlands. A total of 286 participants, aged between 20 and 70 years, were considered overweight or obese based on their body mass index (BMI).
The focus of these studies included various water aerobics interventions such as aqua Zumba, water yoga, and aqua jogging, lasting between six to twelve weeks. Participants typically engaged in these workouts two to three times per week, with most sessions lasting around an hour.
The analysis revealed several key findings:
- Women, particularly those aged over 45, lost approximately 6.6 pounds after 10 to 12 weeks of water aerobics.
- Participants’ waist circumference decreased by about 1 inch.
- The effects were minimal for men and those under 45 years old.
However, the research indicated no significant changes in BMI, body fat percentage, lean mass, fat tissue amounts, waist-to-hip ratios, or hip circumference related to water aerobics.
These limitations might stem from the available evidence, as the number of male participants in the studies was notably low, possibly affecting the overall results. Additionally, the varying quality of research data posed challenges in drawing definitive conclusions from distinct types of water aerobics.
“The diversity of water exercise types and intensities complicates determining which specific forms will yield the greatest benefits,” noted Dr. Michael Brian, a kinesiology professor at the University of New Hampshire.
Despite these limitations, it’s essential to acknowledge that while water aerobics might not deliver superior results compared to land-based exercises, it remains a beneficial option for those seeking alternatives.
Advantages of Water Aerobics
Previous studies have identified the positive impacts of aquatic workouts, reaffirming their effectiveness. For example, a study conducted last year showed that aquatic exercise improved body composition in overweight elderly adults.
Moreover, a recent 2024 study on adolescents with obesity demonstrated that high-intensity interval training (HIIT) in water significantly improved lean body mass, waist circumference, waist-to-hip ratios, and blood pressure levels.
Water aerobics presents a unique solution, particularly for individuals experiencing joint pain or risk of injury. The buoyancy of water reduces strain on the joints, providing a safer and more comfortable exercising environment.
According to Dr. Lori Sherlock, an associate professor in exercise physiology, “The properties of water can make exercise feel more approachable.” Additionally, the hydrostatic pressure in water fosters improved circulation, reduces swelling, and enhances lymph movement, contributing to overall cardiovascular efficiency.
- Aquatic workouts can facilitate weight loss, potentially decreasing cognitive decline risks.
- Water aerobics can serve as an invaluable intervention tailored to specific risk groups, such as those with obesity.
Diving Into Water Aerobics
If you’re considering immersing yourself in water aerobics, either independently or in a class, experts agree it’s definitely worth a try. “Water exercise is an excellent option for individuals across all age groups and physical abilities,” advises Julie See, Director of Education at the Aquatic Exercise Association.
For beginners, it’s advisable to start slowly and adjust the intensity according to your fitness level and objectives. There isn’t a single “best” format for everyone, and results will vary. However, a well-rounded water aerobics program should incorporate both cardiorespiratory workout components and resistance training.
Whether you choose aqua jogging, swimming, or dynamic HIIT workouts largely depends on your preferences. What truly counts is staying active and finding movements that resonate with you. “The fact that individuals continue to engage in water exercises is a significant factor in their weight loss journey,” concludes Dr. Sherlock.
