Lose 3 kg in 10 weeks, and reduce waist circumference by 3 cm! This is an effective way to lose weight.

Compiled by: Gong Zixin

Global estimates for 2022 show that more than 43% of adults worldwide are overweight, with 504 million women and 374 million men being obese. Obesity is a chronic disease that increases the risk of various complications and causes approximately 2.8 million deaths each year.

Exercise is a very effective way to manage weight, but traditional land-based aerobics can increase bone and joint damage in obese and overweight people due to their weight. Water aerobics is increasingly being recognized as a beneficial and effective way to treat obesity.

A comprehensive data analysis published in the British Medical Journal recently found that water aerobics for 10 weeks or more can reduce waist circumference and help lose weight. It is particularly effective for overweight/obese women and people over 45 years old.

The researchers explain that the buoyancy of water helps reduce joint injuries that are common during land-based exercise in overweight or obese people. While water aerobics is recommended for weight loss in such people, it is unclear what exact effects this type of exercise has on body composition, particularly central obesity. To find out, the researchers searched research databases for relevant studies published through the end of 2021 that compared water aerobics with other types of exercise in adults with overweight or obesity (with a BMI of at least 30).

The combined data analysis included results from 10 clinical trials involving a total of 286 participants (aged 20 to 70 years, not further differentiated into obese or overweight individuals) who were randomly assigned to the intervention group. The trials were conducted in Malaysia, Brazil, India, the United States, and the Netherlands.

All included trials included aerobics, Zumba, yoga, and jogging, with durations ranging from 6 to 12 weeks. Exercise frequency was 2 to 3 times per week, with each session lasting 60 minutes.

The analysis showed that water aerobics can effectively reduce an average of nearly 3 kg of body weight and 3 cm of waist circumference in obese or overweight participants. However, participation in water aerobics was not associated with a reduction in BMI, body fat percentage, adipose tissue, abdominal bulge (waist-to-hip ratio), or hip circumference. Further detailed analysis of the results showed that water exercise for more than 10 weeks significantly reduced weight (over 3 kg) and waist circumference (nearly 3 cm) in women and people aged 45 and above. The results of this study only show that water aerobics is effective in reducing waist circumference in both men and women. Further research is needed to determine whether it can reduce waist circumference in adult men and women to normal values. Due to the small number of male subjects included in the study, the effect of water aerobics on men's body composition needs to be further confirmed. In addition, the effect on people under 45 years old is not obvious.

Source: Document 2

Harvard Medical School has also introduced the advantages of water exercise: just like land exercise, water aerobics and swimming can be an effective strategy to improve cardiopulmonary health, increase strength, improve mood, relieve joint pain, improve sleep, and reduce the risk of diseases such as heart disease, diabetes and even cancer. In addition, water exercise provides some advantages that you can't get on land-more gentle on joints.

The research did have limitations, such as some studies had short intervention periods (six weeks) and/or small numbers of participants, but the researchers advise that "moderate-certainty evidence on weight and waist circumference supports water aerobics as an effective intervention for reducing total body weight and central adiposity, which are key factors in managing obesity-related health risks."

The researchers concluded that future work would require larger, well-designed randomized controlled trials with standardized methods and diverse populations to address these limitations. Additionally, studying the long-term effects of water aerobics and comparing its efficacy with other forms of exercise would provide valuable insights.

Data chart and reference source:

https://bmjopen.bmj.com/content/15/3/e091743

https://www.health.harvard.edu/healthbeat/advantages-of-water-based-exercise