- 期刊
易筋經對老年人血壓、體能及睡眠品質之效益
Effects of Yi Jin Jing Qigong on Blood Pressure, Physical Fitness and Quality of Sleep in Elderly People
摘要
近年來老年人的健康已成為台灣民眾所關注的問題，高齡化社會對國家造成的影響不容小覷，如何健康老化，已為一重大議題。其中，血壓、睡眠及下肢肌力對老年人身體健康與否更是關鍵。本研究目的為探討易筋經功法，對老年人的血壓、下肢肌力、肢體平衡能力和睡眠品質影響。研究對象為31名未曾接受過易筋經功法練習相關經驗且血壓值達收縮壓＞140mmHg或舒張壓＞90mmHg之老年人，平均年齡75歳，進行為期30天，受試者每天固定晨間5：30執行暖身運動及易筋經功法一次，約40分鐘，採單組前後測量。老年人之下肢肌力與肢體平衡能力以單腳站立及椅子坐立兩項目進行檢測，在易筋經功法練習後以介入當天前後測數據評估其即時效益，於持續練習30天後評估其長期效益。實驗結果顯示，練習易筋經可顯著降低老年人之收縮壓，且具有立即性及長期效益，並使血壓趨向正常值範圍（120／80mmHg）。在單腳站立與椅子坐立項目上，經30日之易筋經練習後，對於受試者之身體平衡能力與下肢肌力均具有即時效益，且在為期30日之易筋經練習後可顯著提升受試者之身體平衡能力與下肢肌力。此外，老年人之睡眠品質在易筋經功法介入前之測量數據與介入結束後之測量數據呈顯著差異，顯示易筋經練習有助於提升睡眠品質。依上述研究結果顯示，常態性的練習易筋經功法對於老年人是促進健康的良好運動項目，可降低其血壓並趨向正常值範圍，同時可提升肢體平衡能力及下肢肌力並提高睡眠品質。
並列摘要
In recent years, the health of the elderly has been a great concern for the people of Taiwan. The impact of an aging society in this country cannot be underestimated. It has been a major issue to live healthy in older ages. Among them, blood pressure, sleep quality and lower limb muscle strength are the keys to the health of the elderly. The purpose of this study was to explore the effect of Yi-Jin-Jing-gong (YJJG, one type of ancient Chinese Qigong practice) on blood pressure, lower limb muscle strength, limb balance and sleep quality in the elderly. The studied subjects were 31 elderly people who had no any experience related to YJJG exercises and whose systolic blood pressure were ＞140 mmHg or diastolic blood pressure were ＞ 90 mmHg. Their average age was 75 years, and the exercised duration was 30 days. The subjects performed warm-up exercises and YJJG once a day at 5:30 in the morning for as long as 40 minutes. The data were collected as a single group, and the measurement of blood pressure, lower-limb muscle strength, limb balance and sleep quality were taken before and after exercise. The strength of the lower limb muscle was determined by the Single Leg Stand Test (SLST) and the limb balance was determined by the Chair Sit Test (CST). Immediate effect for was confirmed immediately according to the data before and after YJJG exercise and long-term benefit were evaluated after a 30-day practice of YJJG. The results showed that the systolic blood pressure decreased significantly with both immediate and long-term benefit and the blood pressure tended to reach a normal systolic/diastolic blood-pressure range, 120/80 mmHg. According to the results from SLST and CST tests, the YJJG exercise revealed a significant immediate benefit both on limb balance and lower-limb muscle strength in the elderly. After a 30-day exercise of YJJG, both limb balance and lower-limb muscle strength were significantly increased, which confirms the long-term benefit of YJJG for limb balance and lower-limb muscle strength in the elderly. In addition, the quality of sleep was significantly promoted after a 30-day of YJJG intervention. In this research, following benefits were found in elderly for normal YJJG exercise, including decrease of systolic blood pressure, improvement of blood pressure to a normal range, increase of lower limb muscle strength as well as limb balance, and enhancement of sleep quality.