Effects of frequent, short-duration web-based light-intensity aerobic dance exercise on body composition, physical function, and physical activity in older adults: a randomized controlled trial

Abstract Background Physical inactivity remains a critical issue among older adults worldwide, contributing to functional decline and increased health risks. Traditional exercise programs face barriers such as accessibility and motivation. Web-based home exercise programs offer a scalable and accessible solution. This study examined the effects of a 12-week web-based, short-duration, and high-frequency light-intensity aerobic dance exercise program on body composition, physical function, and physical activity levels in older adults. Methods Eighty-one older adults were randomly assigned to an exercise group (n = 41) or control group (n = 40). The exercise group participated in a 12-week home-based online program consisting of 20-minute light-intensity aerobic dance sessions held on weekday mornings. The control group maintained their usual lifestyle. Body composition, physical function, and physical activity levels were assessed before and after the intervention. Results Seventy-one participants (36 in the exercise group and 35 in the control group) completed the study. The exercise group significantly improved the maximal walking speed by 0.10 m/s compared with the control group, with no significant between-group differences in body composition, physical activity levels, and other physical function outcomes. The adherence rate was 94.5%, indicating high feasibility of the intervention. Conclusions The 12-week web-based aerobic dance exercise program selectively improved walking speed, suggesting its potential to enhance a specific aspect of locomotor function in older adults. Given their accessibility and scalability, web-based interventions may help in promoting functional independence and healthy aging. Future research should explore the long-term effects and optimize the program to maximize its impact. Trial registration This study was registered in the UMIN Clinical Trials Registry (UMIN000044758, registered on 5 July 2021).