Effects of Progressive Muscle Relaxation Exercises on Stress, Sleep Quality and Exercises Capacity in Young Adults

Year 2019, Volume: 6 Issue: 3, 534 - 544, 01.10.2019

Semra Oğuz , Nilüfer Keskin Dilbay , Ebru Çeliktaş Rumeysa Balcılar Mine Gülden Polat

Abstract

DOI: 10.5152/hsp.2019.604861

Objective: The aim of this study is to
investigate the effect of Progressive Muscle Relaxation Exercises (PMR)
combined with Diaphragmatic Breathing Exercises on stress, anxiety, depression
levels, sleep quality and exercise capacity of young adults.

Materials and methods: In this study, young
adults aged 18-25 years were examined in two groups by simple randomization.
Participants whose sociodemographic information was obtained were assessed by
the International Physical Activity Questionnaire (IPAQ) to determine the level
of physical activity, the Pittsburg Sleep Quality Index (PSQI) to measure sleep
quality, the Depression Anxiety Stress Scale (DASS 42) to determine the level
of stress and depression, and the Shuttle test to determine exercise capacity.
Gait Test was used. PMR and diaphragmatic breathing exercises were given to the
Study Group (SG) for 7 d / wk and 6 weeks.

Results: The study included 84 young adults
(SG; n=43, CG; n=41) with a mean age of X̄=22.15±1.42 (19-25) years. Healthy
young adults who completed PMR exercise training in the SG, showed more
significant improvement than the CG on stress, anxiety and depression levels
(p=0.000) and sleep quality (p=0.002). After PMR training, SG’s; Sleep Delay
(p=0.001), Sleep Disorders (p=0.000) and Day Drowsiness (p=0.002) decreased.
There was no significant difference between the groups in exercise capacity and
IPAQ scores (p>0.05).

Conclusion: In this study, it was concluded
that PMR training is an effective method for coping with stress, anxiety and
depression and improving sleep quality. Although PMR training has some effect
on exercise capacity and physical activity level, PMR exercises are not the
only factor in such improvements. Environmental conditions, emotional state or
physical activity level of the person also played a role. 

Cite this article as: Oğuz S, Keskin Dilbay
N, Çeliktaş E, Balcılar R, Polat MG. Effects of Progressive Muscle Relaxation
Exercises on Stress, Sleep Quality and Exercises Capacity in Young Adults.
Journal of Health Science and Profession 2019; 6(3): 534-44.

Keywords

Progressive Muscle Relaxation, Stress, Sleep Quality

Genç Yetişkinlerde Progresif Gevşeme Egzersizlerinin Stres Düzeyi, Uyku Kalitesi ve Egzersiz Kapasitesi Üzerine Etkisi

Abstract

DOI: 10.5152/hsp.2019.604861

Amaç: Bu çalışmada diyafragmatik solunum
egzersizleriyle kombine Progresif Gevşeme Egzersizlerinin (PGE) genç yetişkin
bireylerin stres, anksiyete, depresyon düzeyleri, uyku kaliteleri ve egzersiz
kapasiteleri üzerine etkisini incelemek amaçlanmaktadır.

Gereç ve Yöntem: Araştırmaya katılan 18-25
yaş arası genç yetişkin bireyler basit randomizasyonla 2 grupta incelendi.
Sosyodemografik bilgileri alınan katılımcıların, fiziksel aktivite düzeyini
belirlemek için Uluslararası Fiziksel Aktivite Anketi (IPAQ), uyku kalitesini
ölçmek için Pittsburg Uyku Kalitesi İndeksi (PUKI), stres ve depresyon düzeyini
belirlemek için Depresyon Anksiyete Stres Skalası (DASS 42) ve egzersiz
kapasitesini belirlemek için Mekik Yürüme Testi kullanıldı. Egzersiz Grubuna
(EG) 7 gün/hf, 6 hafta süreyle PGE ve Diyafragmatik solunum egzersizleri
verildi.

Bulgular: Çalışmaya 84 genç yetişkin
katıldı (EG; n=43, KG; n=41) ve yaş ortalaması X̄= 22,15±1,42 (19-25)’yıl idi.
EG’da PGE egzersiz eğitimini tamamlayan sağlıklı genç yetişkin bireylerde
stres, anksiyete ve depresyon düzeyleri (p=0,000) ile uyku kalitesi (p=0,002)
Kontrol Grubuna (KG) göre daha anlamlı bir iyileşme gösterdi. PGE sonrası
EG’nun uykuya dalma süresinde (p=0,001), uyku bozukluğu (p=0,000) ve gündüz
işlev bozukluğunda (p=0,002) azalma görüldü. Egzersiz kapasitesi ve IPAQ’de
gruplar arası anlamlı fark bulunmadı (p>0,05).

Sonuç: Bu çalışmada PGE eğitiminin, stres,
anksiyete ve depresyonla başa çıkmada ve uyku kalitesini arttırmada etkin bir
yöntem olduğu sonucuna varıldı. PGE eğitiminin egzersiz kapasitesine ve
fiziksel aktivite düzeyine de bir miktar etkisi olduğu sonucuna ulaşıldı. Ancak
progresif kas gevşeme egzersizlerinin bu tür iyileşmelerde tek faktör
olmadığını da göz önünde bulundurmak gerekir. Çevresel koşullar duygusal durum
ya da kişinin sahip olduğu fiziksel aktivite düzeyi de rol oynamıştır.

Cite this article as: Oğuz S, Keskin Dilbay
N, Çeliktaş E, Balcılar R, Polat MG. Effects of Progressive Muscle Relaxation
Exercises on Stress, Sleep Quality and Exercises Capacity in Young Adults.
Journal of Health Science and Profession 2019; 6(3): 534-44.

Keywords

Progresif Gevşeme Teknikleri, Stres, Uyku Kalitesi

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