Doctoral Program in Physical Education, Health and Sport Sciences, 13121University of Tsukuba, Ibaraki, Japan.
Master's Program in Physical Education, Health and Sport Sciences, 13121University of Tsukuba, Ibaraki, Japan.
J Geriatr Psychiatry Neurol. 2021 May;34(3):232-242. doi: 10.1177/0891988720924709. Epub 2020 May 20.
This study aimed to determine whether the timing of exercise influenced the effects of home-based low-intensity stepping exercises on the sleep parameters of older adults.
For 8 weeks, 60 healthy older adults participated in a randomized controlled trial, performing low-intensity aerobic exercise (70-80 bpm) for about 30 minutes every day at home, either in the morning (from waking until 12:00) or evening (18:00 to bedtime).
In the evening exercise group, both subjectively and objectively measured sleep latency significantly improved throughout the intervention. Further, postintervention subjective sleep satisfaction was significantly higher in the evening group (6.2 ± 1.3 points) than in the morning group (5.2 ± 1.4 points; = .006). Additionally, sleep variables related to evening exercise had larger effect sizes (Cohen ) than those performed in the morning.
Engaging in low-intensity stepping exercises during the evening is potentially a useful nonpharmacological approach to improving sleep quality among older adults.
本研究旨在确定运动时间是否会影响老年人居家进行低强度踏步运动对睡眠参数的影响。
60 名健康老年人参与了为期 8 周的随机对照试验，每天在家中进行约 30 分钟的低强度有氧运动（70-80 次/分钟），运动时间分别为早上（从醒来至 12:00）或晚上（18:00 至就寝时间）。
在晚上运动组中，主观和客观测量的入睡潜伏期在整个干预过程中均显著改善。此外，干预后晚上组的主观睡眠满意度（6.2±1.3 分）显著高于早上组（5.2±1.4 分；P=.006）。此外，与晚上运动相关的睡眠变量的效应量（Cohen ）大于早上运动的效应量。
在晚上进行低强度踏步运动可能是改善老年人睡眠质量的一种有用的非药物干预方法。
