老化會影響生理功能，例如：身體活動力降低、體適能表現變差或是心率變異下降。此外，受到Covid-19疫情的爆發，照護據點老年人的活動作息明顯受到影響。瑜珈練習可以改善青壯年人的體適能和心率變異，對於老年人是否也有效果，所知有限。拜日式包含上、下肢伸展的運動，對於改善全身肌肉和關節都有幫助；淨化呼吸瑜珈是一套獨特的瑜珈練習，包括特定順序的呼吸技巧，能夠改善心率變異。介入椅子版拜日式和淨化呼吸法整套練習，是否能改善照護據點老年人的體適能，值得探討。本研究執行期間正值台灣Covid-19疫情爆發，三級警戒時期年長者進入據點參與活動受到限制。因此，本研究針對兩個照護據點，探討長期介入不同活動對年長者之體適能及心率變異之影響。總共有25名受試者，並根據招募地點的不同而分成A據點和B據點。兩個據點的介入內容在頻率、強度、時間和種類上都有所不同。A據點（n = 14, 80.6 ± 2.0歲）每週2天練習40分鐘的椅子版拜日式和整套淨化呼吸瑜珈；B據點（n = 11, 75.6 ± 2.2歲）每週3-4天練習10-15分鐘的水瓶抬舉、踏步和巴式呼吸，視為對照組。採用銀髮族功能性體適能測試來評估平衡性、肌耐力和柔軟度。利用指脈搏檢測心率變異。分別在無介入時期（-T1）、開始介入之基準點（T0）、有介入時期（T1、T2）進行測試。於實驗最後發放主觀感受調查表以收集受試者之主觀感受。在體適能方面，規律介入練習三至七個月後可顯著改善A據點之動態平衡、上肢肌耐力和下肢柔軟度；無介入練習六個月則導致上肢肌耐力顯著退步。B據點無論有無介入練習，體適能皆無顯著變化。在心率變異方面，長期介入練習在A據點或B據點之長者皆沒有偵測到心率變異之改變。單次介入練習在A據點之長者也沒有看到心率變異之改變。然而，A據點長者其坐姿與站姿之心率變異有顯著差異；B據點長者則只有部分參數具有顯著差異。最後，在主觀感受調查表方面，與B據點相比，A據點長者認為介入練習有助於改善健康狀況，且更願意花時間在家自主練習。此外，A據點長者對於線上及實體教學都很滿意，但仍偏好實體教學。總體而言，長期介入練習椅子版拜日式和整套淨化呼吸瑜珈能夠有效地改善年長者的體適能表現和身體狀況，參與的年長者不僅能接受線上教學，也更願意花時間在家練習。然而，長期介入練習對於年長者之心率變異的改善則有限。

Aging affects physiological functions, such as decreased physical activity, poorer physical fitness, or decreased heart rate variability (HRV). In addition, due to the outbreak of the Covid-19 pandemic, routine activities of the elderly at the caring bases were significantly limited. Yoga practicing can improve physical fitness and HRV in youngers, but little is known whether it has effects in elders. Sun salutation includes upper, lower limb and body stretches, which are helpful for improving the muscles and joints of the whole body; Sudarshan kriya yoga (SKY) is a unique yoga, which can improve HRV. Whether the intervention of chair sun salutation and SKY can improve the physical fitness of the elderly is unknown. During this study, the outbreak of Covid-19 in Taiwan coincided with the third-level alert, and the elderly were restricted from entering the caring bases to participate in activities. Therefore, this study aimed at two caring bases to explore the effects of long-term intervention in different activities on the physical fitness and HRV of the elderly. In this study, we recruited 25 subjects in two bases. Base A (n = 14, 80.6 ± 2.0 years old) practiced 40 minutes of sun salutation and SKY for 2 days a week; base B (n = 11, 75.6 ± 2.2 years old) practiced 10-15 minutes of bottle lifting, stepping and Bhastrika breathing for 3-4 days a week. Six items of senior functional fitness and and HRV were measured. Questionnaires of evaluation on physical well-being were collected at the end of the experiment. Results showed that regular intervention for three to seven months significantly improves dynamic balance, upper body strength and lower body flexibility in the elders at base A; six months of non-intervention resulted in a significant decline in upper body strength. However, no significant changes in physical fitness were found at base B with or without intervention. Long-term intervention of both kinds of physical activities did not significant change HRV in the elders at base A and base B. One episode of intervention also did not significantly affect HRV in the elders of base A. Significant differences in most parameters of HRV were found between the sitting and standing posture in the elders at base A; however, only a few parameters of HRV were found between the sitting and standing posture in the elders at base B. Finally, in terms of questionnaire evaluation, the elders at base A felt their overall physical health is improved and they are willing to spend time practicing at home. In conclusion, long-term intervention of chair sun salutation and SKY can effectively improve physical fitness and health, and the elders are more willing to spend time practicing, but the improvement in HRV is limited.

許庭維（2019）。淨化呼吸瑜珈在家練習增加迷走神經調節之心率變異與靜息態杏仁核功能性連結。國立成功大學，台南市。
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