Water aerobics may be able to help people who are overweight or obese lose weight and reduce their waist circumference, according to a new study.
Researchers looked at 10 existing studies and found that participating in water workouts for 10 or more weeks was an effective weight loss strategy, especially for women and those over the age of 45.
The analysis was published last month in BMJ Open.
Water aerobics—any water-based exercise that gets your heart rate up—has become an increasingly popular form of exercise, particularly among older people.
Swimming, walking, or jogging in the water are the simplest forms of aqua aerobics, but people can also build muscle by integrating foam dumbbells, resistance gloves, partially-submerged bikes, or other props.
This makes water aerobics an ideal workout—it works the cardiovascular system, and also puts added resistance on the muscles since you’re moving through water (rather than air), Julie See, director of education at the Aquatic Exercise Association, told Health.
Here’s what experts had to say about losing weight with water aerobics, why the exercise is so beneficial, and whether you should consider adding water aerobics to your workout routine.
For the new BMJ Open review, researchers analyzed the results of 10 studies conducted in the U.S., Malaysia, Brazil, India, and the Netherlands. In total, the studies included 286 participants ranging from 20 to 70 years old. All of the participants were considered overweight or obese based on their body mass index (BMI).
The studies looked at water aerobics interventions such as aqua Zumba, water yoga, and aqua jogging that lasted between 6 and 12 weeks. People completed these workouts either twice or three times a week, and most sessions lasted about an hour.
After analyzing the data, researchers found that doing water aerobics for 10 to 12 weeks helped women lose about 6.6 pounds and reduce their waist circumference by about 1 inch, especially women over the age of 45. There was little effect on men or people under the age of 45.
However, the analysis showed that water aerobics wasn’t linked to lower BMI, body fat percentage, lean mass, fat tissue, waist-to-hip ratio, or hip circumference.
The fact that the findings were limited may be attributable to the evidence researchers had available to them.
For one, there were very few men included in these studies, which might have skewed the results.
Plus, the quality of evidence was deemed “low” when it came to assessing the effects of water aerobics on BMI, lean mass, fat mass, waist-to-hip ratio, and hip circumference; data quality was considered “very low” for the percentage of body fat lost.
Not only was the data in each study of varying quality, but the studies looked at different kinds of water-based exercise. “That makes it hard to determine which type of water aerobics will help people most, when studies use different types of water aerobics exercises and intensities,” Michael Brian, PhD, assistant professor of kinesiology at the University of New Hampshire, told Health.
This review also only included 10 studies, so more research is needed. Though water aerobics does seem to help people lose weight, “it is unlikely, based on the systematic review, that water aerobics provides a superior outcome to land-based exercise,” said Brian.
Though questions still remain, the BMJ Open analysis isn’t the first piece of evidence showing the positive effects of hitting the pool for a workout.
A study published last year found that aquatic exercise was linked to better body composition in overweight elderly adults.
Water aerobics has been shown to help younger folks shed pounds, too. A 2024 study of adolescents with obesity found that those who did aquatic high-intensity interval training (HIIT) saw improvements in lean body mass, waist circumference, waist-to-hip ratio, and blood pressure.
Any and all exercise is good for weight loss, but water aerobics in particular may be helpful for people who have obesity. This group is more prone to joint pain or other injuries—so working out in the water removes this hurdle.
“The buoyancy of the water reduces weight bearing which, for some, may decrease joint pain, and for others, it may allow movement with greater freedom, accuracy, and less fear of falling or of pain,” said Lori Sherlock, EdD, associate professor in the Division of Exercise Physiology and aquatic therapy coordinator at West Virginia University.
Essentially, “the properties of the water can make exercise feel more approachable,” she told Health.
Plus, the compressive forces of water—known as hydrostatic pressure—can bring other benefits, too. Water aerobics aids in circulation, reduces swelling, assists lymph movement, and helps to make the cardiovascular system more efficient, Sherlock said.
Water aerobics can also indirectly lead to a cascade of other positive health benefits, if it helps people lose weight, added Ryan Dougherty, PhD, assistant professor in the Department of Kinesiology and Health at Rutgers University.
Dougherty studies the impact of exercise on dementia risk, and told Health that losing weight can be one way to lower the risk of cognitive issues. Water aerobics could play a key role in that process—especially for women, who have a greater risk of Alzheimer’s disease but also saw greater benefits from water aerobics, he said.
“As we continue to explore ways to prevent or delay the onset of dementia, interventions like these—especially those that can be tailored to specific groups with risk factors, such as obesity—represent valuable tools in reducing Alzheimer’s prevalence,” said Dougherty.
If you’re thinking of suiting up to try water aerobics, either on your own or in a class, experts agree it’s worth a shot. “Water exercise can be an excellent option for all ages and all ability levels,” See said.
When you’re first beginning, start slow, adjusting the intensity to meet your needs and goals, she recommended.
“There is not one specific format that will be ‘best’ for everyone,” said See, adding that results will vary from person to person. But a good water aerobics program should include some cardiorespiratory training and resistance training, she suggested.
Whether that’s slowly jogging in a pool or trying aquatic high-intensity interval training (HIIT) is up to you.
“There are always benefits to moving your body differently,” said Brian. “What matters most is getting people moving.”
But if you do have some weight to lose, water workouts may be just the thing to help make it happen—especially if it turns out to be something that you find enjoyable.
“The fact that people choose to keep participating in water exercise is monumental,” Sherlock concluded. “This alone could be the key to helping people move more to lose weight.”
