研究動機：過去雖有研究已證實每週三次中高強度運動對老年人能產生心理與生理健康效益，但較少文獻檢視對此族群較安全的中低強度及低頻率運動是否也能獲得相似的成效。目的：本研究採用12週中低強度彈力帶阻力運動與超慢跑有氧運動，探究兩種不同運動模式在計時起走、單腳站姿平衡、30秒起坐、握力、老年憂鬱指數與睡眠品質之效果與差異。方法：在二社區據點共38位65歲以上高齡者，分為彈力帶組18人，超慢跑組20人。所有參與者每週參與團體課程一次，返家後自主執行一次，每週運動2次，連續十二週的運動介入。介入前後收集所有依變項資料，採用重複測量變異數分析[組別(彈力帶組vs. 超慢跑組)x 時間(介入前 vs. 介入後)]運動介入效果。結果：在計時起走兩組組內皆達顯著( p<.05)。單腳站姿平衡、30秒椅子起坐與老年憂鬱指數三個依變項在組別與時間兩個因子之交互作用達顯著，透過單純主要效果分析顯示：彈力帶組在介入後單腳站姿平衡顯著優於介入前(p<.001)，而超慢跑組則未達顯著差異;在30秒起坐方面，兩組在介入後表現皆優於介入前，彈力帶組(p=.033)、超慢跑組(p<.001)];彈力帶組在介入後老年憂鬱指數顯著低於介入前(p<.001)，而超慢跑組則未達顯著差異。結論：中低強度彈力帶阻力運動可以改善老年人計時起走 (下肢敏捷度)、單腳站姿平衡 (靜態平衡控制力)、30秒起坐(肌耐力)與憂鬱程度。超慢跑有氧運動對老年人的下肢敏捷度與肌耐力亦能產生相似的正向效益。

While previous studies have confirmed the psychological and physiological health benefits of moderate-to-vigorous intensity exercise three times a week for older adults, few studies have examined whether safer low -to- moderate intensity and low-frequency exercise can achieve similar results for older adults. This study investigated the effects and differences between two different exercise modalities—moderate-to-low intensity resistance band exercise and slow jogging aerobic exercise—on Timed Up and Go(TUG), single-leg balance(OLST), 30-second chair sit-up test(30CST), grip strength, Taiwan geriatric depression scale(TGDS) and PSQI, over 12 weeks. Thirty-eight individuals aged 65 and above were enrolled at two community centers and randomly divided into a resistance band group (n=18) and a slow jogging group (n=20). All participants attended a group class once a week and then exercised independently at home once a week, exercising twice a week for twelve consecutive weeks. All data were collected before and after the intervention, and repeated measured ANOVA was used to analyze the effect of exercise intervention [group (resistance band group vs. slow jogging group) x time (before intervention vs. after intervention)] to assess the effectiveness of the exercise intervention. After 12 weeks of exercise intervention, the resistance band group showed significant differences in TUG, OLST, 30CST, and TGDS; the slow jogging group showed significant differences in TUG and 30CST. Moderate-to-low intensity resistance exercise can improve TUG (lower limb agility), OLST (balance control), 30CST (muscular endurance), and depression levels in older adults. slow jogging aerobic exercise also has similar positive benefits for lower limb agility and muscle endurance in older adults.

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