Comparative effects of Zumba and Yoga on stress, body satisfaction, and self-esteem in working women: a randomized control trial

Background and Study Aim. Working women experience increased stress due to their dual roles as employees, homemakers, and family carers. This study aimed to compare the effects of Zumba and yoga on stress, body satisfaction, and self-esteem in working women. Material and Methods. A total of 159 moderately stressed working women (ages 20 to 50) were randomly assigned to one of three groups: yoga (n = 53), Zumba (n = 53), or control (wellness education, n = 53). Biweekly sessions of yoga (low-to-moderate intensity poses and breathing techniques) and Zumba (moderate-to-vigorous aerobic dance) were provided over a 12-week period. Assessments of stress (Perceived Stress Scale-10), body satisfaction (Body Satisfaction Scale), and self-esteem (Rosenberg Self-Esteem Scale) were conducted before and after the intervention. Effect size analyses and non-parametric tests (Kruskal-Wallis, Wilcoxon, and Mann-Whitney) were performed. Results. Compared to the control group (stress: Δ = −3.25; body satisfaction: Δ = −0.78, not significant), both the Zumba and yoga groups showed significant reductions in stress (Zumba: Δ = −7.54, p < 0.001; Yoga: Δ = −8.86, p < 0.001) and improvements in body satisfaction (Zumba: Δ = −12.36; Yoga: Δ = −9.69, p < 0.05). Self-esteem increased significantly in both the Zumba (Δ = +5.59) and yoga (Δ = +5.31, p < 0.001) groups, but showed little change in the control group (Δ = +0.92). Medium effect sizes were observed for body satisfaction and self-esteem, and large effect sizes for stress reduction (Zumba: r = 0.419; Yoga: r = 0.504). No significant differences were found between the yoga and Zumba interventions. Conclusions. Yoga and Zumba are equally effective, culturally adaptable interventions for improving psychological well-being and reducing stress among working women. Their integration into workplace wellness programs offers a scalable and cost-effective approach to managing occupational stress, particularly in high-pressure, non-Western settings. Such initiatives should be prioritized by organizations and policymakers to support female employees' productivity and resilience.