Moderate-intensity aerobic exercise improves sleep quality in men older adults

Abstract

Abstract:The purpose of present research was to investigate the effect of low and moderate intensity aerobic exercises on sleep quality in older adults. 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. The maximum heart rate (MaxHR) of subjects was obtained by subtracting one's age from 220. Furthermore, based on aerobic exercise type (40-50% MaxHR for low intensity group and 60-70% MaxHR for moderate intensity group) the target MaxHR 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. All subjects in per-test and post-test stages were completed the Petersburg Sleep Quality Index (PSQI). Results in post-test stage showed that there were signi cant differences between control and experimental groups in sleep quality and its components (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). Generally, the present research showed that the aerobic exercises with moderate intensity have a positive and signi cant effect on sleep quality and its components. Thus, based 10MEDICINSKI GLASNIK / str. 9-17 on these  ndings, the moderate intensity aerobic exercises as a useful and medical method for improve the sleep quality among community older adults was recommended.

Effect of Aerobic-Based Exercise on Psychological Well-Being and Quality of Life Among Older People: A Middle East Study

“…The exercise program consisted of a 10-min warm-up [20–30% of maximum heart rate (HR max )], 35 min of low or moderate aerobic exercises, and a 10-min cool-down. To determine the intensity of exercise for intervention groups, the HR max was estimated by subtracting age from 220 and, based on aerobic exercise type (40–50% HR max for the LIG and 60–70% HR max for the MIG), the target HR max was calculated for each subject ( 22 , 23 , 31 ). The subjects' HR was measured and controlled using chest belts (Polar X-trainer Plus).…”

“…The maintenance of high physical function is one of the key factors for successful aging ( 21 , 22 ). Staying physically and mentally active can therefore not only delay the development of some chronic illnesses and disabilities in older adults, but also improve positive psychological characteristics.…”