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Komaini, Anton
Universitas Negeri Padang
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Journal : JOSKA: ISORI KAMPAR JURNAL

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Mind-Body Wellness Program Development: Integrating Zumba Exercise and Mindfulness to Enhance Fat Metabolism and Mental Health Surya Adi Saputra; Anton Komaini
Joska: Jurnal Isori Kampar Vol. 2 No. 03 (2025): November Issue JOSKA: ISORI KAMPAR JURNAL
Publisher : Ikatan Sarjana Olahraga Republik Indonesia (Kabupaten Kampar)

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.53905/joska.v2i03.40

Abstract

Objectives: This study aimed to develop and evaluate a comprehensive mind-body wellness program that integrates Zumba exercise and mindfulness training to optimize fat metabolism and enhance mental health outcomes in sedentary adults. Methods: A quasi-experimental design was employed with 60 adult participants (aged 20-40) randomly assigned to an intervention group (n = 30) and a control group (n = 30). The intervention group underwent a 12-week program combining 3 sessions of Zumba (60 min each) and 2 mindfulness sessions (30 min each) per week. Comprehensive measurements included body mass index (BMI), body fat percentage, waist-to-hip ratio, fasting lipid profile, cortisol levels, Beck Depression Inventory-II (BDI-II), Perceived Stress Scale (PSS), Five Facet Mindfulness Questionnaire (FFMQ), and Physical Activity Enjoyment Scale (PACES). Data were analyzed using paired t-tests, independent t-tests, repeated measures ANOVA, and effect size calculations. Results: Participants in the intervention group showed significant reductions in BMI (-2.1 ± 0.4, p < 0.01), body fat percentage (-4.8%, p < 0.01), waist-to-hip ratio (-0.08 ± 0.02, p < 0.01), and stress levels (-6.2 ± 1.8, p < 0.01) compared to controls. Significant improvements were also observed in positive affect, mindfulness scores, exercise enjoyment, and cortisol regulation. Effect sizes were large for most outcome measures (Cohen's d > 0.8). Conclusion: The integration of Zumba exercise and mindfulness training in a structured wellness program effectively improved both metabolic and psychological health markers with sustained effects. These findings highlight the potential of hybrid physical-psychological interventions in holistic health promotion and provide evidence for community-based wellness programs
Co-Authors Abda Abda Abdur Rohim Fadlan Abu Bakar Adek Saputra Affandi, Mochammad Dadang AJI PUTRA Akhramil Azizah Aldo Naza Putra Ali Mardius, Ali Alimuddin Alnedral Andi Syaputra Andika, Heru Andolin Putra Andre Leonardo Andri Gemaini Andri Tri Rahmanda Angelia, Lusi Areski Areski Ari Ardiansyah Arief Rahman Hakim Arif - Budiman Arif Fadhli Muchlis Arsil Arsil Arsil Asep Sujana Wahyuri Asmar Yulastri Ayubi, Novadri Bachtiar, Syahrial Bafirman HB Bagus Getra Karyanto Bais, Syahril Bowie Ibnu Dunamei Budi Putra Inandes Cahyani, Firunika Intan Callixte, Cyuzuzo Chaeroni, Ahmad Chikitania Larasuria Maronji Dally Rahman Damayanti, Nadia Fadilla Damrah Damrah Damarah Damrah, Damrah Darliani Darliani Deri Andrean Despriadi Despriadi Didin Tohidin Digo Utama Donie - Eddy Marheni Edmizal, Eval Edo Kurnia llhami Edrizen Sepriwanda Effendi, Rully Ejen Subarto Eka Gustari Purnama Sari Eka Prima Maldi Eldawaty, Eldawaty Elfi Tasrif Elhadika Rahmat Elvanny Myori, Dwiprima Eri Barlian Fadhlan Azhari Lubis Fadilla, Nailatul Fadli Firdaus Fahmil Haris Fair Muda Fajri Fajri Faradina, Nevi Febrendi Wilhamza Fiky Zarya Fitra Febrioni Sukma Fitria Rahmawati Sara Gemi Gemi Gilang Kurniawan Govinda Noza Putra Gusfiani, Amelia Gusnaweti Gusnaweti Gusril Gusril Gusril Gusril, Gusril Handayani, Sri Gusti Hanif Badri Hastria Effendi Hendra Jaya Hendri Neldi Hendro Putra Mardani Hermanto Hermanto Hijriyantomi Suyuthie Husnal Petra Husnul Fikri Idham, Zul Ihsan, Nurul Ilham Ilham Ilpake Pasca Inarta, Gian Utomo Indri Atika Sari Intan Maisarah Irdas Bakri Irvan Oktavianus Isral Maulana Jaka Rahmadi Januar Sahri Josep Josep Jr, Procopio B. Dafun Juanda Madista Kamal Firdaus Khairuddin Khairudin Khairudin Lesmana, Heru Syarli M Iqbal m rojiun Mardela, Romi Martenes Sutristian Masrun Mhd Luthvy Praja Panggi Miftah Aulia Mochammad Dadang Affandi Muchlis, Arif Fadli Mudjiran Muhamat Ridwan Muhammad Afandi Muhammad Sezelirifki Muhammad Ulfi Nadia Daniati Nofaldi Saputra noki ferdika Nora Fudhla Nuraini Risma Nuridin Widya Pranoto Nurul Ihsan Oetari Lismana Oktavianus, Irvan Oyatra Utama Warda Padli Padli Padli Padli Padli Pakhrur Razi Pamula Trisna Suri Pradana, Samuel Martin Pramudia, Heru Pratiwi, Monica Dara Prima Yohanes Pudia M. Indika Putra, Riken Hadi rahdian dwijulni putra Rahmat Irfan Ramisdo Febri Randi Randi Rani Azizcha Ratna Wilis Rendy Syahputra Retnaningtyas Susanti Rezika Siswara, Meuthia Riang Hari Ramadhan Ricky Nanda Pratama Ridho Pratama Ridho Probowo Rika Sepriani Rini Afriani Rini Wahyuni Rinto Rinto Rismon Elvian Ritsi, Yudi Alfa Rizky Khaidir Robiatun Batubara Roma Irawan roni kurniawan Ronni Yenes Rosalina, Linda Rudi Bahalwan Satria, Teguh Sayuti Syahara Sazeli Rifki, Muhamad Sepdanius, Endang Sepriadi Sepriadi Septian Ade Prasetya Septri, Septri Septri, Septri Sheffield, Delphia Sisilya Mellani Siti Hafizah Sonya Nelson Steven Yoland Suparno Suparno . Surya Adi Saputra Susanti, Retnaningtyas Susanti Syafruddin Syafruddin Syahrial Bakhtiar Syawal Febri Sya’ban, Muhammada Nur Taufik Makhri Theja Gusriandi Noval Tjung Hauw Sin, Tjung Hauw Toriq Aris Muta```al Tripama Cahyo Umar Umar Waryono . Weny Sasmitha Wilda Welis Willadi Rasyid Windo Pratama Windo Wiria Dinata, Windo Wiyonna Gusvominesia Yanuar Kiram Yendrizal, Yendrizal Yodi Kurniawan Yogi Andria Yohandri Yovhandra Ockta Yudiramawan, Yudiramawan Yuki Fitria Yulhendri Yulhendri Yulifri Yulifri Yummi Meirafoni Zakaria, Jaffri Bin Zarya, Fiky Zikri Handika Kurniawan Zul Idham Zulbahri Zulbahri Zulbahri, Zulbahri Zulham Zulham Zumadi Ashari Nasution