Effects of a Brief Aerobic Exercise Intervention on Sleep Quality, Anxiety, and Depressive Level in Young Adults: A Randomized Controlled Pilot Study

Öz

Background and Aims: Inactivity and screen addiction have contributed to a rise in sleep problems among young people, especially following the pandemic. Although there is evidence that regular exercise improves sleep quality in young people, there is still no consensus on the duration, intensity, frequency, type, and timing of exercise. The objective of this study is to investigate the effect of short-term aerobic exercises on sleep quality in healthy young adults. Methods: This study was designed as a pilot study, randomized, controlled group, pre- and post-test. Thirty young participants who aged 18-25 as the experimental group (age: 22.13 ±1.92) and the control group (age: 21.80 ± 1.65) were included in this study. The Beck Depression Inventory (BDI), State-Trait Anxiety Inventory (STAI), International Physical Activity Assessment Questionnaire Short Form (IPAQ), and The Pittsburgh Sleep Quality Index (PSQI) were used before and after aerobic exercise intervention. Participants were included in cardio exercises, including bodyweight exercises, running, and walking, at 60-80% of the target heart rate. Results: After the intervention, a significant difference in sleep quality and physical activity levels was observed between the experimental and control groups (p<0.001). There is a statistically significant difference between the STAI and PSQI scores of the experimental group (p<0.001 and p<0.05, respectively). No significant difference was found in the control group (p>0.05). Conclusion: Short-term combined aerobic and bodyweight exercises improve sleep quality in healthy young adults. The physical trainers and therapists can use a moderate exercise intervention of at least three days per week to improve sleep quality for young people.

Anahtar Kelimeler

• exercise
• sleep quality
• young adults
• anxiety

Genç Yetişkinlerde Kısa Süreli Aerobik Egzersiz Müdahalesinin Uyku Kalitesi, Anksiyete ve Depresif seviyesi Üzerindeki Etkileri: Rastgele Kontrollü Pilot Çalışma

Öz

Giriş ve Amaç: Hareketsizlik ve ekran bağımlılığı, özellikle pandemi sonrasında gençler arasında uyku sorunlarının artmasına neden olmuştur. Düzenli egzersizin gençlerde uyku kalitesini iyileştirdiğine dair kanıtlar olmasına rağmen, egzersizin süresi, yoğunluğu, sıklığı, türü ve zamanlaması konusunda hala bir fikir birliği yoktur. Bu çalışmanın amacı, sağlıklı genç yetişkinlerde kısa süreli aerobik egzersizlerin uyku kalitesine etkisini araştırmaktır. Yöntemler: Bu çalışma, randomize, kontrollü grup, ön test ve son test olarak tasarlanmış pilot bir çalışmadır. Bu çalışmaya, yaşları 18-25, deney grubu (yaş: 22.13 ± 1.92) ve kontrol grubu (yaş: 21.80 ± 1.65) olan 30 genç katılımcı dahil edilmiştir. Beck Depresyon Envanteri (BDI), Durumluk-Sürekli Kaygı Envanteri (STAI), Uluslararası Fiziksel Aktivite Değerlendirme Anketi Kısa Formu (IPAQ) ve Pittsburgh Uyku Kalitesi İndeksi (PSQI) aerobik egzersiz müdahalesinden önce ve sonra kullanılmıştır. Katılımcılar, hedef kalp atış hızının %60-80'inde vücut ağırlığı egzersizleri, koşu ve yürüyüşü içeren kardiyo egzersizlerine dahil edildi. Sonuçlar: Müdahaleden sonra, deney ve kontrol grupları arasında uyku kalitesi ve fiziksel aktivite düzeylerinde anlamlı bir fark gözlendi (p<0,001). Deney grubunun STAI ve PSQI puanları arasında istatistiksel olarak anlamlı bir fark vardı (sırasıyla p<0,001 ve p<0,05). Kontrol grubunda anlamlı bir fark bulunmadı (p>0,05). Sonuç: Kısa süreli kombine aerobik ve vücut ağırlığı egzersizleri, sağlıklı genç yetişkinlerde uyku kalitesini iyileştirmek için tavsiye edilebilir. Fiziksel eğitmenler ve terapistler, gençlerin uyku kalitesini iyileştirmek için haftada en az üç gün orta düzeyde bir egzersiz müdahalesi kullanabilirler.

Anahtar Kelimeler

• Egzersiz
• uyku kalitesi
• genç yetişkin
• kaygı

Kaynakça

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