1) Aerobic exercise improves subjective sleep quality through multiple mechanisms such as improved mood, light exposure during exercise, and changes in hormone secretion.
2) Studies show that aerobic exercise programs over 12-16 weeks significantly improve subjective sleep quality scores according to questionnaires. However, factors like mood and light exposure during exercise also influence sleep quality.
3) Both subjective and objective sleep measures like polysomnography show improvements with regular aerobic exercise, though more research is still needed to fully understand the direct impacts of exercise on sleep. Overall, aerobic exercise promotes better sleep quality and total health.
Learnings from sleep: Firstbeat big data – Tero Myllymaki, Physiology Researc...Firstbeat Technologies
“If sleep does not serve an absolutely vital function, then it is the biggest mistake the evolutionary process has ever made." The importance of sleep for recovery is starting to be appreciated and research into the area is only increasing. But what do we really know about how to get ‘good sleep’? And how do sleeping patterns differ from country to country? Tero Myllymaki presented findings from the Firstbeat database showcasing the different sleep trends in the UK, Finland and Hungary whilst highlighting the importance of finding “what works for you” to help reduce stress and boost the chance overnight recovery.
Learnings from sleep: Firstbeat big data – Tero Myllymaki, Physiology Researc...Firstbeat Technologies
“If sleep does not serve an absolutely vital function, then it is the biggest mistake the evolutionary process has ever made." The importance of sleep for recovery is starting to be appreciated and research into the area is only increasing. But what do we really know about how to get ‘good sleep’? And how do sleeping patterns differ from country to country? Tero Myllymaki presented findings from the Firstbeat database showcasing the different sleep trends in the UK, Finland and Hungary whilst highlighting the importance of finding “what works for you” to help reduce stress and boost the chance overnight recovery.
The importance & facts about Physical Activity in Obesity Management on:
Weight loss &Weight loss maintenance
Physical activity & obesity prevention
Effects on general health risks
Mechanisms of Action
Recommendations for Physical Activity in Obesity
Physical Activity Recommendations in Patients
This ppt is to learn about the basics of cancer and mechanism of treatment of cancer through yoga. stats of cancer, major factors, research of yoga therapy on cancer, how to avoid cancer, benefits of yoga therapy. #beatcancer #cancer #cancersucks #cancerawareness #cancersurvivor #fightcancer #cancerfighter #cancerwarrior #cancersupport #oncology #fuckcancer #charity #breastcancer #childhoodcancer #children #breastcancerawareness #chemotherapy #cancerfree #cancerresearch #lithuaniancharity #survivor #vilnius #rkcharity #rkcharityfoundation #lithuania #lietuva #charitylithuania #gogold #lithuanian #bhfyp #yogatherapy #yoga #yogateacher #yogainspiration #yogapractice #yogalife #meditation #yogalove #yogaeverydamnday #yogaeveryday #yogajourney #yogaeverywhere #yogagirl #mindfulness #yogaforall #yogapose #yogi #yogaforlife #yogaposes #yogachallenge #yogalifestyle #wellness #yogadaily #love #yogini #namaste #yogateachertraining #yogabody #ayurveda #bhfyp
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation Program Ve...IOSR Journals
Abstract: Low back pain has been a matter of concern, affecting up to 90% of population at some point in
their lifetime, up to 50% have more than one episode. People of all age group can be affected by this menace
irrespective to their gender and quality of life. It has become one of the leading causes for the visit to physician
thus also puts a heavy burden on the currency of the country. Physiotherapy is the most widely used form of
treatment adopted for gaining relief from low back pain. The exercises include stretching, strengthening, range
of motion exercises, McKenzie therapy and core stability exercises other techniques like Proprioceptive
neuromuscular facilitation program etc. It has been concluded in various studies core stability exercises and
Proprioceptive neuromuscular facilitation are beneficial in low back pain patients but comparison of their effect
needs to be established to provide early and better relief from the disability. Therefore objective of the study was
to compare the effect of Proprioceptive neuromuscular facilitation program and Core stabilization exercises on
low back pain patients. 40 subjects aged 30 – 50 years with low back pain for more than 4 weeks were made
part of the study based on inclusion and exclusion criteria and were then divided into two groups named A, B.
Group A received Proprioceptive neuromuscular facilitation and group B received Core stabilization exercises
and hot pack given initially for 10-15 minutes to the lower back. The exercise program was given for 4 weeks
with a total of 24 sessions and progression of the activity was made within the tolerance of the patient. Pre and
post treatment readings were taken of pain, Oswestry Disability Questionnaire and Functional Reach Test.
Results were analyzed using paired, unpaired t- test. Results showed that there is significant effect on pain,
Oswestry Disability Questionnaire and Functional Reach Test in the two groups but group A was clinically
more significant than groups B. The study concluded that patients with low back pain are benefitted more by
Proprioceptive neuromuscular facilitation program. So, Proprioceptive neuromuscular facilitation program
should be practiced more.
Keywords: Low Back Pain, Core Stabilization Exercises, Proprioceptive Neuromuscular Facilitation.
Effect of Slow and Fast Pranayama Training on Handgrip Strength and Endurance...Yogacharya AB Bhavanani
Background: Pranayama has been assigned very important role in yogic system of exercises and is said to be much more important than yogasanas for keeping sound health. Also different pranayamas produce divergent physiological effects.
Aim: To study the effect of 12 weeks training of slow and fast pranayama on handgrip strength and endurance in young, healthy volunteers of JIPMER population.
Settings and Design: Present study was conducted in the Department of Physiology, JIPMER in 2011-12 (1.06.11 to 1.04.12).
Materials and Methods: Total of 91 volunteer subjects were randomised into slow pranayama (SPG) (n=29), fast pranayama (FPG) (n=32) and control groups (CG) (n=30). Supervised pranayama training (SPG - Nadisodhana, Pranav pranayama and Savitri pranayama; FPG - Kapalabhati, Bhastrika and Kukkuriya pranayama) was given for 30 minutes thrice a week for 12 weeks to both slow and fast pranayama groups by certified yoga trainer. Hand grip strength (HGS) and endurance (HGE) parameters were recorded using handgrip dynamometer (Rolex, India) at baseline and after 12 weeks of pranayama training.
Statistical Analysis Used: Longitudinal changes in each group were compared by using Student’s paired t-test. Delta changes in each group were analysed by ANOVA with Tukey post-hoc analysis.
Results: In SPG significant improvement occurred only in HGE parameter from 83.95±45.06 to 101.62±53.87 (seconds) (p<0.001)>0.05).
Conclusion: Pranayama training decreases sympathetic activity, resulting in mental relaxation and decreased autonomic arousal thereby, decreasing force fluctuations during isometric contraction. This is reflected as improvement in HGS and HGE.
Healthise health information shares yogaand braininjurie gmbeditv1AmitaShourie
Healthise.com shares about a study of yoga and brain injury. This pilot study was designed to identify the potential benefits of breath-focused yoga on respiratory, physical and psychological functioning for adults with severe traumatic brain injury (TBI). Participants: Ten individuals with severe TBI, who self-selected to attend weekly yoga classes, and 4 no treatment controls were evaluated. Methods: Participants were assessed at pre-treatment baseline and at 3-month intervals for a total of 4 time points. Outcomes of interest included observed exhale strength, ability to hold a breath or a tone, breathing rate, counted breaths (inhale and exhale), and heart rate, as well as self-reported physical and psychological well-being.
A review of the effectiveness of Yoga and meditation as a complementary to medications, in treatment of mental disorders from anxiety to schizophrenia- from children to seniors
Effect of Structured Progressive Exercise Protocol on Management of Chronic C...ijtsrd
INTRODUCTION Neck pain is a common degenerative condition which is associated with poor posture and advanced age related to wear and tear. It is the one of the causes of dysfunction, like low back pain. Neck pain is one of the most common conditions for referral management by a physical therapist. The most commonly intervention for the management of neck pain are exercise and rest followed by analgesics. Despite the prevalence of neck pain, there is a lack of evidence for commonly used rehabilitation interventions. OBJECTIVE To find out the effect of structured progressive exercise protocol for patients suffering from chronic cervical spine pain. METHODOLOGY A quantitative experimental research approach with pre test post test control group design was conducted in CIRS, Bhubaneswar, Odisha. The sample comprised of 60 patients suffering from chronic cervical spine pain. The samples were purposively selected and conveniently assigned to 30 in each experimental and control group. The background data were taken through structured interview schedule. Followed by assessment of cervical pain through structured pain assessment proforma, visual analog scale and the neck disability index. The data were analysed by descriptive and inferential statistics in terms of frequency, percentage, mean, median, and “t” test. RESULTS The significant findings of the study were that, the mean post test Pain as well as NDI scores were significantly lower than the mean pre test scores of the experimental group and control group. Mean post test mean 3.3 , SD 1.93 of level of cervical pain were significantly reduced than the pretest mean 4.8 , SD 1.27 as evident from the‘t’ test was 3.70. df, 28 at 0.05 level of significance. Similarly, the post test mean 5.48 and SD 0.62 of neck disability index in cervical pain were significantly reduced than the pretest mean 7.11 and SD 0.28 as evident from the‘t’ test was 3.01at df, 28 differed significantly at 0.05 level of significance. CONCLUSION Findings of the study revealed that structured exercise protocol would be very helpful in alleviating chronic cervical spine pain and found to be more effective in experimental group than the control group. Punyashloka Nayak | Debajani Nayak "Effect of Structured Progressive Exercise Protocol on Management of Chronic Cervical Spine Pain" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-4 | Issue-6 , October 2020, URL: https://www.ijtsrd.com/papers/ijtsrd33332.pdf Paper Url: https://www.ijtsrd.com/medicine/nursing/33332/effect-of-structured-progressive-exercise-protocol-on-management-of-chronic-cervical-spine-pain/punyashloka-nayak
The importance & facts about Physical Activity in Obesity Management on:
Weight loss &Weight loss maintenance
Physical activity & obesity prevention
Effects on general health risks
Mechanisms of Action
Recommendations for Physical Activity in Obesity
Physical Activity Recommendations in Patients
This ppt is to learn about the basics of cancer and mechanism of treatment of cancer through yoga. stats of cancer, major factors, research of yoga therapy on cancer, how to avoid cancer, benefits of yoga therapy. #beatcancer #cancer #cancersucks #cancerawareness #cancersurvivor #fightcancer #cancerfighter #cancerwarrior #cancersupport #oncology #fuckcancer #charity #breastcancer #childhoodcancer #children #breastcancerawareness #chemotherapy #cancerfree #cancerresearch #lithuaniancharity #survivor #vilnius #rkcharity #rkcharityfoundation #lithuania #lietuva #charitylithuania #gogold #lithuanian #bhfyp #yogatherapy #yoga #yogateacher #yogainspiration #yogapractice #yogalife #meditation #yogalove #yogaeverydamnday #yogaeveryday #yogajourney #yogaeverywhere #yogagirl #mindfulness #yogaforall #yogapose #yogi #yogaforlife #yogaposes #yogachallenge #yogalifestyle #wellness #yogadaily #love #yogini #namaste #yogateachertraining #yogabody #ayurveda #bhfyp
To Compare The Effect Of Proprioceptive Neuromuscular Facilitation Program Ve...IOSR Journals
Abstract: Low back pain has been a matter of concern, affecting up to 90% of population at some point in
their lifetime, up to 50% have more than one episode. People of all age group can be affected by this menace
irrespective to their gender and quality of life. It has become one of the leading causes for the visit to physician
thus also puts a heavy burden on the currency of the country. Physiotherapy is the most widely used form of
treatment adopted for gaining relief from low back pain. The exercises include stretching, strengthening, range
of motion exercises, McKenzie therapy and core stability exercises other techniques like Proprioceptive
neuromuscular facilitation program etc. It has been concluded in various studies core stability exercises and
Proprioceptive neuromuscular facilitation are beneficial in low back pain patients but comparison of their effect
needs to be established to provide early and better relief from the disability. Therefore objective of the study was
to compare the effect of Proprioceptive neuromuscular facilitation program and Core stabilization exercises on
low back pain patients. 40 subjects aged 30 – 50 years with low back pain for more than 4 weeks were made
part of the study based on inclusion and exclusion criteria and were then divided into two groups named A, B.
Group A received Proprioceptive neuromuscular facilitation and group B received Core stabilization exercises
and hot pack given initially for 10-15 minutes to the lower back. The exercise program was given for 4 weeks
with a total of 24 sessions and progression of the activity was made within the tolerance of the patient. Pre and
post treatment readings were taken of pain, Oswestry Disability Questionnaire and Functional Reach Test.
Results were analyzed using paired, unpaired t- test. Results showed that there is significant effect on pain,
Oswestry Disability Questionnaire and Functional Reach Test in the two groups but group A was clinically
more significant than groups B. The study concluded that patients with low back pain are benefitted more by
Proprioceptive neuromuscular facilitation program. So, Proprioceptive neuromuscular facilitation program
should be practiced more.
Keywords: Low Back Pain, Core Stabilization Exercises, Proprioceptive Neuromuscular Facilitation.
Effect of Slow and Fast Pranayama Training on Handgrip Strength and Endurance...Yogacharya AB Bhavanani
Background: Pranayama has been assigned very important role in yogic system of exercises and is said to be much more important than yogasanas for keeping sound health. Also different pranayamas produce divergent physiological effects.
Aim: To study the effect of 12 weeks training of slow and fast pranayama on handgrip strength and endurance in young, healthy volunteers of JIPMER population.
Settings and Design: Present study was conducted in the Department of Physiology, JIPMER in 2011-12 (1.06.11 to 1.04.12).
Materials and Methods: Total of 91 volunteer subjects were randomised into slow pranayama (SPG) (n=29), fast pranayama (FPG) (n=32) and control groups (CG) (n=30). Supervised pranayama training (SPG - Nadisodhana, Pranav pranayama and Savitri pranayama; FPG - Kapalabhati, Bhastrika and Kukkuriya pranayama) was given for 30 minutes thrice a week for 12 weeks to both slow and fast pranayama groups by certified yoga trainer. Hand grip strength (HGS) and endurance (HGE) parameters were recorded using handgrip dynamometer (Rolex, India) at baseline and after 12 weeks of pranayama training.
Statistical Analysis Used: Longitudinal changes in each group were compared by using Student’s paired t-test. Delta changes in each group were analysed by ANOVA with Tukey post-hoc analysis.
Results: In SPG significant improvement occurred only in HGE parameter from 83.95±45.06 to 101.62±53.87 (seconds) (p<0.001)>0.05).
Conclusion: Pranayama training decreases sympathetic activity, resulting in mental relaxation and decreased autonomic arousal thereby, decreasing force fluctuations during isometric contraction. This is reflected as improvement in HGS and HGE.
Healthise health information shares yogaand braininjurie gmbeditv1AmitaShourie
Healthise.com shares about a study of yoga and brain injury. This pilot study was designed to identify the potential benefits of breath-focused yoga on respiratory, physical and psychological functioning for adults with severe traumatic brain injury (TBI). Participants: Ten individuals with severe TBI, who self-selected to attend weekly yoga classes, and 4 no treatment controls were evaluated. Methods: Participants were assessed at pre-treatment baseline and at 3-month intervals for a total of 4 time points. Outcomes of interest included observed exhale strength, ability to hold a breath or a tone, breathing rate, counted breaths (inhale and exhale), and heart rate, as well as self-reported physical and psychological well-being.
A review of the effectiveness of Yoga and meditation as a complementary to medications, in treatment of mental disorders from anxiety to schizophrenia- from children to seniors
Effect of Structured Progressive Exercise Protocol on Management of Chronic C...ijtsrd
INTRODUCTION Neck pain is a common degenerative condition which is associated with poor posture and advanced age related to wear and tear. It is the one of the causes of dysfunction, like low back pain. Neck pain is one of the most common conditions for referral management by a physical therapist. The most commonly intervention for the management of neck pain are exercise and rest followed by analgesics. Despite the prevalence of neck pain, there is a lack of evidence for commonly used rehabilitation interventions. OBJECTIVE To find out the effect of structured progressive exercise protocol for patients suffering from chronic cervical spine pain. METHODOLOGY A quantitative experimental research approach with pre test post test control group design was conducted in CIRS, Bhubaneswar, Odisha. The sample comprised of 60 patients suffering from chronic cervical spine pain. The samples were purposively selected and conveniently assigned to 30 in each experimental and control group. The background data were taken through structured interview schedule. Followed by assessment of cervical pain through structured pain assessment proforma, visual analog scale and the neck disability index. The data were analysed by descriptive and inferential statistics in terms of frequency, percentage, mean, median, and “t” test. RESULTS The significant findings of the study were that, the mean post test Pain as well as NDI scores were significantly lower than the mean pre test scores of the experimental group and control group. Mean post test mean 3.3 , SD 1.93 of level of cervical pain were significantly reduced than the pretest mean 4.8 , SD 1.27 as evident from the‘t’ test was 3.70. df, 28 at 0.05 level of significance. Similarly, the post test mean 5.48 and SD 0.62 of neck disability index in cervical pain were significantly reduced than the pretest mean 7.11 and SD 0.28 as evident from the‘t’ test was 3.01at df, 28 differed significantly at 0.05 level of significance. CONCLUSION Findings of the study revealed that structured exercise protocol would be very helpful in alleviating chronic cervical spine pain and found to be more effective in experimental group than the control group. Punyashloka Nayak | Debajani Nayak "Effect of Structured Progressive Exercise Protocol on Management of Chronic Cervical Spine Pain" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-4 | Issue-6 , October 2020, URL: https://www.ijtsrd.com/papers/ijtsrd33332.pdf Paper Url: https://www.ijtsrd.com/medicine/nursing/33332/effect-of-structured-progressive-exercise-protocol-on-management-of-chronic-cervical-spine-pain/punyashloka-nayak
Running head: PHYSICAL ACTIVITY AND SELF-EFFICACY 1
PHYSICAL ACTIVITY AND SELF-EFFICACY 2
The Relationship between Physical Activity and Self-Efficacy in Schools
Abstract
Few studies have examined the relationship between physical activities and health outcomes among adolescents. The majority of the adult population knows much about health-risk behaviours of adolescents, and knows less about their health-promoting behaviours. The purpose of the study was to determine the relationship between physical activity levels and self-efficacy among adolescents.
Introduction
According to Start Active, regular physical activity associates with benefits for physical and mental health (as cited in Roberts et al, 2015). Studies have indicated that health life traits and styles have an impact on lifelong health and life quality. Childhood poor diet and physical inactivity have been risk factors for a multitude of chronic health condition in adulthood (Matthews et al, 2015). According to the Centers for Disease Control and Prevention for children, only 42% of children and 8% of adolescents achieve current recommended physical activity.
Most students studying in Hoca Ahment Yesevi University were hound to have health issues emanating from lack of physical exercise and personal fitness programs (Ozkan, 2015). Up to 70 per cent of university students are reported as not participating in regular free-time physical activity or exercise (Haase et al, 2004, as cited in Roberts et al, 2014). Simon et al (2015) mentioned that majority of the adult population fails to achieve recommended daily exercise, 30-minutes moderate intensity exercise. When physical activity is conducted regularly as the researchers found out, it is likely to improve the physical fitness of the students and generally of people and therefore contributing heavily to better healthy life styles. Achieving daily exercise was shown to promote better sleep quality and higher psychological functioning in adolescents (Kalak et al, 2012, as cited in Rew et al, 2015).
Styles and activities that promote the health of humans increase their chances of wellbeing and therefore promote healthy living. In achieving well-being in health, there must be a mentioned engagement in activities which are likely to enhance the same such as proper exercises and fitness methods. Health promotion takes quite a multidimensional structure, that is, intellectual, mental, physical and social and therefore a number of behaviours which are meant at promoting behaviours are identified by health professionals and other researchers. These behaviours include life appreciation, stress management, health responsibility, social support, exercise and better nutrition. Therefore a general conclusion is arrived at that physical activity and exercise have an impact on the quality of human life and can actually aid its improveme.
Dr. Ashwin Mehta of University of Miami Health System presented "Integrative Approaches to Optimum Sleep" at the 2011 WellBeingWell Conference in Miami.
ABSTRACT: “Oh, East is East, and West is West, and never the twain shall meet,” said Rudyard Kipling. This dichotomy however seems to have been overcome in recent times, as many eastern healing traditions have slowly and steadily percolated the health care system worldwide. This is especially true of mind–body therapies that focus on the health promotive intrinsic connections that exist between the human brain, mind, body, and individual behaviour. This includes techniques of meditation (mantra meditation, mindfulness meditation, and others), qi gong, tai chi, and yoga.
This article appeared in the Annals of SBV 2014; 3 (1): 29-41.
Dr Ananda's invited presentation on Yoga Research: Past, Present and Future at the International E-conference titled "Recent Advances in the Medical Sciences International E - Conference, RAMSIECON 2021" organised by Department of Physiology, Yenepoya Medical College, Yenepoya (Deemed to be University), Deralakatte, Mangalore from 30th June to 3rd July 2021.
1. Aerobic exercise improves subjective sleep quality through multiple mechanisms
Tatyana N Pashibin
19 November 2015
Marquette University
2. Introduction
Sleep is a major component to health, mental functioning, and body regulation. Sleep
disturbances and poor sleep quality have correlated to impairments in daily functioning as well
as increased risk of morbidity such as obesity, hypertension, and anxiety [4]. Sleep and exercise
are thought to be closely related, as those who have poor sleep quality typically do not want to
exercise and those who exercise regularly tend to have better sleep quality [1, 3]. Exercise is
known to decrease the risk of developing many of the diseases that poor sleep quality can
contribute to, and exercise is also assumed to affect sleep quality. Therefore exercise may
contribute to disease prevention both through direct physiological mechanisms as well as through
indirect mechanisms such as improving sleep quality. Exercise is a well-accepted non-
pharmacological intervention to alleviate sleep difficulties and insomnia, but the research
investigating the direct influence of exercise on sleep is in the early stages [1].
Subjective sleep quality (SSQ) is commonly used to assess sleep habits and sleep quality
through questionnaires and sleep logs. These tools may not be completely accurate but they are
reliable in identifying potential sleeping problems and generating a basic understanding of sleep
habits and quality. Does moderate-intensity aerobic exercise improve subjective sleep quality? If
so, what are the possible mechanisms? This paper will discuss barriers to studying the effects of
exercise on sleep, summarize what the available literature states about subjective sleep quality in
relation to aerobic exercise, and provide future directions for research.
Rationale for studies included
The studies included in this paper generally focus on SSQ as measured with the Pittsburg
Sleep Quality Index (PSQI) [2] while subjects continue to be community-dwelling. The PSQI
3. measures 7 components of sleep health, and a total score of 5 or greater is considered poor
reported sleep quality. The studies were selected based on populations who could benefit from
better sleep quality, their applicability to varying populations based on accessibility of study
intervention, and the public health recommendation to exercise regularly at a moderate-intensity.
Most studies focused on extended exercise training programs opposed to acute effects to observe
the effects of an active lifestyle.
Barriers to studying exercise and sleep quality
Many factors contribute to sleep quality including cardiovascular diseases, lifestyle
choices, light exposure, stress, substance abuse, and mental health [4, 9]. Often times in sleep
research healthy individuals are used as subjects to minimize the effects of these variables. While
using healthy subjects can help to control for contributing factors it also generally creates a
ceiling effect, as healthy individuals tend to have better sleep quality and less potential for
improvement [1, 5]. Poor sleep quality can be a contributor to the aforementioned variables so it
becomes difficult to distinguish whether poor sleep quality is a cause or a result of disease and
lifestyle [3]. Research conducted in sleep laboratories over an extended period can better control
these variables but the costs of running such projects is high and typically focus on aspects
unrelated to exercise and sleep [7]. The most practical way to conduct human research on sleep
quality is to use at-home polysomnography and tools to assess SSQ. These methods do not alter
subject lifestyle and also give a more accurate representation of how exercise will affect sleep
quality in an applicable setting.
Psychology, exercise, and sleep
4. Better mental health and mood are thought to improve sleep quality, and exercise
positively effects mood and psychological well-being [4, 9]. Gerber et al hypothesized that a
perceived lack of physical activity and lower physical fitness would correlate to lower sleep
quality independent of actual exercise in students in their 20’s. Perceived lack of exercise and
self-rated poor fitness both correlated to a higher prevalence of sleep disturbances. The main
point of the study was that perhaps the sleep-promoting effects of exercise were less dependent
on actual exercise and more dependent on beliefs surrounding physical activity levels and fitness
[5]. Those who perceived lack of fitness may not feel as healthy and thus may have more
depressive symptoms which would likely decrease their sleep quality.
Several studies have investigated the effect of exercise on mood and sleep. These studies
have controlled for mood and depressive variables during analysis to find if exercise has an
isolated effect on sleep. Reid et al reported improvements in quality of life, depressive
symptoms, and sleep quality after a 16 week moderate-intensity exercise program in combination
with sleep-hygiene education class in older adults. The controls in the study attended sleep-
hygiene education and attention-matched activities. The effects of exercise were isolated from
mood in analysis and found to improve PSQI scores significantly in the exercise group [9].
Gebhart et al conducted a similar study and found comparable results, but the study did not
collect data for mood and was unable to control for this factor during analysis. The results are
shown below [4].
5. Potential contributors to enhanced mood with exercise are due to outside factors such as
light exposure, increase in endorphins, and the social aspect of group exercise classes [6, 8].
These variables can be assessed subjectively through questionnaires and objectively through
blood sampling. Next, this review will explore how objective measures align with subjective
measures of sleep quality.
SSQ compares to objective measures of sleep
King et al state that exposure to sunlight during at-home exercise sessions could have
been a confounding variable as light has a positive impact on sleep quality and mood [6]. Sun
exposure has influences on hormone secretion including melatonin from the pineal gland.
Melatonin is secreted at night and is sleep-inducing [8]. Lee at al investigated whether it is
sunlight exposure during physical activity or the activity itself that causes increases in melatonin
and better SSQ. The researchers used PSQI and blood draws to assess melatonin, cortisol, and
norepinephrine levels. The results are summarized in the table below [8].
Gebhart et alReid et al
6. EG1= Sun exposure, EG2= Exercise, EG3= Sun exposure and exercise, EG4= control, no sun or exercise.
The exercise condition showed less improvement in SSQ and hormone secretion than the two
conditions with light. This suggests that light exposure has a greater influence than exercise does
on hormone secretion impacting sleep. What is further interesting is that the exercise and sun
exposure group had the shortest sleep duration but the best PSQI scores. This suggests that sleep
quality due to hormone improvements is more important than sleep duration for SSQ.
The most comprehensive way to study sleep is through polysomnography. Slow-wave
sleep can be measured by polysomnography. Slow-wave sleep is considered higher quality sleep
and to be more restorative to the body [1, 3, 6]. Older adults engaging in an aerobic exercise
program for 12 months had significantly improved PSQI scores as well as longer sleep duration
and more time spent in slow-wave sleep compared to their baseline measures and the controlled
condition [6]. This suggests that SSQ and polysomnography are closely related and typically
reflective of each other, and this allows subjective sleep quality to be used as a general indication
of subjective sleep quality.
7. Conclusion
The research determining and understanding a direct mechanism for the influence of
aerobic exercise on sleep quality is in the early stages. The data available so far is promising that
aerobic exercise has a positive effect on sleep, but more studies need to be conducted and control
for contributing factors of exercise on sleep quality. Conducting research in a sleep laboratory
where lighting, diet, and other factors can be better controlled will help to reveal the direct effect
of aerobic exercise on sleep. However, contributing factors such as mood and changes in fitness
will likely interfere if studying chronic exercise in a laboratory, and these factors are hard to
control. The effects of exercise that indirectly influence sleep quality include improved mood,
disease status, and light exposure. These factors can improve total wellness and thus help to
promote sleep, and this indicates that regular aerobic exercise at a moderate-intensity can help
improve sleep quality and health. Better sleep quality and regular physical activity both improve
health and reduce the risk of many of the same diseases, but both have significant impacts on
each other. Therefore, regular exercise and healthy sleep are important factors in maintaining
good fitness and high quality of life.
8. Works Cited
1. Atkinson G., Davenne D. Relationships between sleep, physical activity and human health.
Physiol Behav 90: 229–235, 2009.
2. Buysse DJ, Reynolds CF, Monk TH, Berman SR, Kupfer DJ. The Pittsburg sleep quality
index: a new instrument for psychiatric practice and research. Psychiatry Res 28: 193-213, 1989.
3. Driver HS, Taylor SR. Sleep and exercise. Sleep Med Rev 4: 387–402, 2000.
4. Gebhart C, Erlacher D, and Schredl M. Moderate exercise plus sleep education improves self-
reported sleep quality, daytime mood, and vitality in adults with chronic sleep complaints: a
waiting list-controlled trial. Sleep Disord 2011: published online 2011.
5. Gerber M, Brand S, Holsboer-Trachsler E, Puhse U. Fitness and exercise as correlates of sleep
complaints: is it all in our minds? Med Sci Sports Exerc 42: 893-901, 2010.
6. King AC, Pruitt LA, Woo S, Castro CM, Ahn DK, Vitiello MV, Woodward SH, Bliwise DL.
Effects of moderate-intensity exercise on polysomnographic and subjective sleep quality in older
adults with mild to moderate sleep complaints. J Gerontol 63: 997-1004, 2007.
7. King AC, Oman RF, Brassington GS, Bliwise DL, Haskell WL. Moderate-intensity exercise
and self-rated quality of sleep in older adults: a randomized controlled trial. JAMA. 277: 32-37,
1997.
8. Lee H, Kim S, Kim D. Effects of exercise with or without light exposure on sleep quality and
hormone responses. J Exerc Nutr Biochem 18: 293-299, 2014.
9. Reid KJ, Baron KG, Lu B, Naylor E, Wolfe L, Zee PC. Aerobic exercise improves self-
reported sleep and quality of life in older adults with insomnia. Sleep Med 11: 934-940, 2010.
10. Sherrill DL, Kotchou K, Quan SF. Association of physical activity and human sleep
disorders. Arch Intern Med.158: 1894-1898, 1998.
9. Study Subjects Methods Results Aerobic exercise
improved
subjective sleep
quality?
Gebhart et al 114 men and
women with
sleep
complaints but
no other
disorders
Not randomly
selected to 6 week
exercise+sleep
hygiene or just sleep
hygiene class,
exercise 1x weekly
with group instruction
and at home twice
weekly of comparable
intensity. Subjects
completed
questionnaires (PSQI,
mood, and quality of
life) at baseline, post,
and 3 –month follow-
up (follow-up only
for exercise group)
Both groups saw
improvements in
PSQI over 16
week period, but
more pronounced
in exercise group
(-3.1). Exercise
group also
improved from
baseline to
follow-up.
Exercise group
improved sleep
quality, sleep
latency, sleep
duration,
efficiency,
psychological
condition and
quality of life.
Perhaps- the
effects of the
sleep hygiene
course were not
controlled for in
the intervention
group, which
were not
randomly
selected for their
group. However,
improvements
across
measurements
were apparent in
the intervention
group.
Gerber et al 862 students
average age 25
Subjects filled out
various
questionnaires about
their physical
activity, perceived
physical fitness, and
perceived sleep
quality.
Those who
perceived better
physical fitness
and reported
doing more
physical activity
also perceived
themselves to
have better
physical fitness,
though physical
fitness and
reported levels of
physical were
only moderately
correlated.
N/A- aerobic
physical activity
wasn’t
distinguished
from physical
activity in
general, and
actual physical
activity was
probably not
reflected in self-
reported physical
activity. Authors
suggest that
beliefs of good
physical fitness
are more
important in
influencing self-
reported sleep
quality.
10. King,
Bliwise et al
Adults 55 and
older who were
sedentary but
healthy with
moderate sleep
complaints.
Randomly selected to
intervention or
control group.
Exercise group
attended group fitness
classes 2x weekly for
45 minutes and 3
days on their own for
12 months. Control
group was offered 90
minute health
education 1x weekly
for 12 months.
Polysomnography,
gxt and
questionnaires
assessed at baseline, 6
months, and 12
months.
PSQI and diaries
showed improved
SSQ significantly
better than
controls at 12
months.
Exercisers had
greater duration
of sleep and
SWS, which is
associated with
better sleep
quality.
Yes- it appears
that chronic
exercise
improves
subjective and
objective sleep
quality.
Authors mention
potential
interaction of
light during
home-based
exercise sessions.
King,
Haskell et al
43 older adults,
Age 50-76
years,
No CVD or
stroke,
Sedentary,
moderate sleep
complaints but
not diagnosed
with sleep
disorder.
Randomly selected
participants for wait-
list control group or
for 16 week
moderate-intensity
exercise program two
days in class format
for 60 minutes and 2
at home for 40
minutes. PSQI and
sleep diaries were
collected at baseline,
8 weeks, and 16
weeks. Gxt at
baseline and 16
weeks.
Exercise group
had a significant
decrease in PSQI
score (3.3 point
decrease),
reported sleep
duration
increased by an
hour in exercise
subjects,
Yes
Lee et al 40 healthy men
in their 20’s
who stayed
indoors for most
of the day.
4 experiments: 30
minutes sun exposure
outside; exercise 5x a
week for 30 minutes
at 50-60% HRR; both
exercise and sun
exposure; neither.
Subjects did each
protocol for one
week, then had a one
week wash-out period
Sun exposure
group: slept 7.75
hours, PSQI was
4.91, 20 minutes
to sleep,
melatonin change
12.8.
Exercise group:
24 minutes to fall
asleep, 7.45
hours to fall
No- exercise with
sun exposure and
sun exposure
group had better
improvements in
PSQI and
hormone levels
than exercise
alone and control
group.
Exercise only
11. before the next
protocol. PSQI and
blood draws were
used to assess sleep
and melatonin and
cortisol levels,
respectively.
asleep, PSQI
5.76, melatonin
change 11.19.
Exercise with sun
exposure: 16
minutes to fall
asleep, 7.13
hours of sleep,
PSQI 4.66
melatonin change
14.55.
Control: 28
minutes to fall
asleep, 7.13
hours of sleep,
PSQI 7.97,
melatonin change
9.45.
significantly
improved
subjective sleep
quality with
sunlight
exposure.
Reid et al 23 community
dwelling
healthy older
adults over 55
years old with
difficulty falling
or staying
asleep and had
daytime
impairment.
Randomly selected to
aerobic physical
activity group or non-
physical activity
group for 16 weeks.
Assessed subjective
sleep quality, mood
and quality of life at
baseline and post
intervention.
Assessed activity and
sleep with Actiware
at baseline and post.
PSQI scores
significantly
decreased for the
exercise group
but not the
control.
Depressive
symptoms and
quality of life
also improved in
the exercise
group but not the
controls.
Yes- significant
improvement in
PSQI scores even
when controlling
for improvement
in depressive
symptoms.
Sherrill et al 722 healthy
adults 40 and
over
Surveyed participants
about daily physical
activity and sleep
quality/disturbances.
Separated into groups
of sleep disturbances
and physical activity
and ran statistical
analyses.
People who
walked more than
6 blocks per day
at an average
pace, who did
regular physical
activity at least
once a week, and
participated
regularly in
exercise
programs had
less difficulty
To some extent.
Regular physical
activity and
weekend
vigorous physical
activity were
seen to improve
self-reported
sleep quality in
the overall study
population but
this trend was not
observed in
12. initiating and
maintaining sleep
(DIMS).
However, women
who reported
engaging in
regular physical
activity and
vigorous activity
on the weekends
were at higher
risk of having
DIMS.
women who
participated in
regular activity
and vigorous
weekend activity.