The effect of low and moderate intensity aerobic exercises on sleep quality in older adults

The purpose of present research was to investigate the effect of low and moderate intensity aerobic exercises on sleep quality in older adults. 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). The collected data was analyzed by inferential statistical tests such as one-way ANOVA and Tokey Post Hoc tests at the P<0.05 significant level with SPSS version 16. 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). 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.