隨著生活形態的改變，現代人經常處於壓力高張的生活環境，進而影響個人的睡眠品質，睡眠障礙的人口也因而逐年增加。身體活動是改善睡眠品質的生活行為策略之一，其中，步行被認為是一種較為安全且便利的身體活動方式。另一方面，穿戴式裝置的應用，可讓個人的健康管理、睡眠行為與運動歷程的記錄得以更為連續而便利，無形中成了絕佳的研究工具。研究目的：本研究以市售穿戴式手環及睡眠品質的問卷量表 (Pittsburgh sleep quality index, PSQI) 為研究工具，來探討步行運動介入與睡眠品質之關係。研究方法：本研究招募10位30至50歲身心健康及無規律運動習慣之女性，藉由不同的每日步數之活動介入，以市售的穿戴式手環監控步數、心率及睡眠行為，探討步行運動與受試者的心率、總睡眠時間及睡眠品質之間的關聯性。研究結果：前1天步行數與當日安靜心率呈現負相關 (r =-.085, p =.009) 及與當日平均心率亦呈現負相關 (r =-.161, p <.001)；前7天步行數與當日安靜心率呈現負相關 (r =-.073, p =.027) 及與當日平均心率亦呈現負相關 (r =-.272, p <.001)；前14天步行數與當日安靜心率呈現負相關 (r =-.084, p =.013) 及與當日平均心率亦呈現負相關 (r =-.313, p <.001)；前28天步行數與當日安靜心率呈現負相關 (r =-.079, p=.026) 及與當日平均心率亦呈現負相關 (r =-.377, p <.001)；結果顯示，當步行數愈多，身體活動量相對會較高，與平均心率下降有關，可能進一步促進心血管功能。在步行與睡眠品質的相關分析方面，每日平均步行數與總睡眠時間 ( r=-.147, p <.001)；前7天平均步行數與總睡眠時間 (r =-.137, p <.001)；前14天平均步行數與總睡眠時間為 (r = -.156, p <.001)；前28天平均步行數與總睡眠時間 (r =-.222, p <.001)，每日平均步行數與整體睡眠品質分數 ( r=-.429, p =.010)；前7天平均步行數與整體睡眠品質 (r =-.359, p =.034)；前14天平均步行數與整體睡眠品質 (r =-.373, p =.027)；前28天平均步行數與整體睡眠品質 (r =-.563, p <.001)；結果顯示，當步行數愈多，總睡眠時間短，但整體睡眠品質有提升。結論：(1) 步行運動的介入與心肺能力的改善有關；(2) 步行運動介入雖可能造成睡眠時間之減少，但應可提升睡眠品質。

The number of people with sleep disturbance has increased due to the pressure brought by modern lifestyles. Physical activities are known to benefit sleep quality, and walking is one of physical activities with relative higher safety and convenience. Besides, commercial wearable watches can be used as an excellent research tool for personal health management as well as consecutive tracking of the physical fitness, sleep behavior and movements.
Objectives: The purpose of this study is to investigate the relationship between walking intervention and sleep quality by using commercial wearable watch and Pittsburgh Sleep Quality Index (PSQI).
Methods: Ten physically and mentally healthy female adults without regular exercise habits (30~50 years old) were included in this study. All subjects participated a walking intervention and monitored by wearing commercial wearable watches throughout the experimental period. PSQI scores were collected monthly during the experimental period. Pearson’s correlation was conducted to analyze the relationship among heart rate indices, sleeping behaviors and sleep quality.
Results: Previous 1-day walking step was negatively correlated with daily resting heart rate (r =-.085, p =.009) and daily average heart rate (r =-.161, p <.001). Previous 7-day walking step was negatively correlated with daily resting heart rate (r =-.073, p =.027) and daily average heart rate (r =-.272, p <.001). Previous 14-day walking step was negatively correlated with daily resting heart rate (r =-.084, p =.013), and daily average heart rate (r =-.313, p <.001). Previous 28-day walking step was negatively correlated with daily resting heart rate (r =-.079, p =.026), and daily average heart rate (r =-.313,p <.001).These results suggested walking intervention was associated with the down-regulated heart rate as well as improved cardiovascular function.
Previous 1-day walking step was negatively correlated with daily total sleep hours (r =-.147, p <.001). Previous 7-day walking step was negatively correlated with daily total sleep hours (r =-.137, p <.001). Previous 14-day walking step was negatively correlated with daily total sleep hours (r = -.156, p <.001) Previous 28-day walking step was negatively correlated with daily total sleep hours (r =-.222, p <.001).
Previous 1-day walking step was negatively correlated with daily overall sleep quality (r =-.429, p =.010). Previous 7-day walking step was negatively correlated with daily overall sleep quality (r =-.359, p =.034). Previous 14-day walking step was negatively correlated with daily overall sleep quality (r =-.373, p =.027). Previous 28-day walking step was negatively correlated with daily overall sleep quality (r =-.563, p <.001).
The results show that more walking steps would lead to shorter sleep hours, but the participants’ overall sleep quality is enhanced.
Conclusions: (1) Walking intervention is associated with enhanced cardiovascular function. (2) Walking intervention might result a reduction in total sleeping time but benefit to sleeping quality.

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