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Twenty-six Japanese women (70.5 yr) self-selected water exercise (WEX) (n=13), or control (CON) (n=13) for 12 weeks. WEX was performed 60-minutes/day, 3 days/week with warm-up, cool-down stretch, ADL exercises, and cardiovascular/muscular endurance in 30°C water at a xiphoid level depth. CON continued their current activity/nutrition patterns. Compared to CON, WEX improved (p<.05) functional fitness and balance measures including arm curl (22%), chair stand (21%), 8-feet up & go (13%), chair sit/reach (50%), and 12-min walk (15%). No significant changes in sway velocity (SV) or limits of stability (LOS) were seen for either group. This shallow water exercise improved land-based ADL for older women but not balance. ADL tasks associated with balance did improve which may have indicated enhanced motor control.

international journal of aquatic research and education

Aquatic Exercise for Better Living on Land: Impact of Shallow-Water Exercise on Older Japanese Women for Performance of Activities of Daily Living (ADL)