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MEDICINA DELLO SPORT
A Journal on Sports Medicine
Official Journal of the Italian Sports Medicine Federation
Indexed/Abstracted in: BIOSIS Previews, EMBASE, Science Citation Index Expanded (SciSearch), Scopus
Impact Factor 0,163
Medicina dello Sport 2015 December;68(4):555-62
language: English, Italian
Moderate-intensity aerobic exercise improves sleep quality in older men
Akbari Kamrani A. A. 1, Shams A. 2, Younesian S. 3, Shamsipour Dehkordi P. 4, Mohajeri R. 5
1 Iranian Research Center on Aging, University of Social Welfare and Rehabilitation Sciences, Tehran, Iran;
2 Sport Science Research Center, Tehran, Iran;
3 Speech Therapy Department, University of Social Welfare and Rehabilitation Sciences, Tehran, Iran;
4 Physical Education and Sport Science Faculty, Alzahra University, Tehran, Iran;
5 Islamic Azad University, Research and Science Branch, Tehran, Iran
AIM: The purpose of present research was to investigate the effect of low and moderate intensity aerobic exercises on sleep quality in older adults.
METHODS: The research method was quasi-experimental with pre-test and post-test design. The statistical sample included 45 volunteer elderly men with age range of 60-70 years old that divided randomly in two experimental groups (aerobic exercise with low and moderate intensity) and one control group. First, all subjects were evaluated by a proficient doctor to confirm their physical and mental health. Also, the maximum heart rate (HR) of subjects was obtained by subtracting one’s age from 220. Furthermore, based on aerobic exercise type (40-50% Max HR for low intensity group and 60-70% Max HR for moderate intensity group) the target maximum HR was calculated for each subject. The exercise protocol consisted of 8 weeks aerobic exercises (2 sessions in per-week) based on Rockport one-mile walking/running test and the control group continued their daily activities. With uses specific chest belts, the exercise intensity was evaluated and controlled. All subjects in per-test and post-test stages were completed the Petersburg Sleep Quality Index (PSQI).
RESULTS: In pre-test stage, results showed that there were no significant differences between control and experimental groups in sleep quality and its components (P>0.05). On the other hand, results in post-test stage showed that there were significant differences between control and experimental groups in these variables (P<0.05). Also, the Tukey Post Hoc showed that the moderate intensity group scores in sleep quality and its components were better than other groups (P<0.05). Finally, the low intensity group scores were better than control group (P<0.05).
CONCLUSION: Generally, the present research showed that the aerobic exercises with moderate intensity (60-70% max HR) have a positive and significant effect on sleep quality and its components. Thus, based on these findings, the aerobic exercises with moderate intensity as a useful and medical method for improve the sleep quality and its components among community older adults were recommended.