正念走路介入對女性生理與心理效益之探討

Abstract

背景：正念走路是逐漸被重視的身心運動，過去少有研究探討正念走路對女性身心健康與身體活動的效益。目的：探討12週正念走路和一般走路介入對於女性心肺耐力、心理健康與身體活動量的影響，並比較兩者介入方式的差異。方法：召募44名25至45歲的女性受試者，隨機分派為正念走路組(15名)、一般走路組(16名)與控制組(13名)三組。正念走路與一般走路兩組每週訓練三次(兩次團體訓練和一次居家自主訓練)，每次約50分，運動強度均設定於儲備心率之40-59%，正念走路組另以音檔引導受試者在走路時專注於呼吸與動作等身體感覺與外在環境覺察，控制組則不介入。三組受試者於介入前後測量之依變項包含2公里走路測試、自主神經活性、知覺壓力與運動自我效能，並且收集介入前一週至介入後一個月追縱期的身體活動量資料。以廣義估計方程式分析各組在介入前後與追縱期的變化情形。結果：十二週的介入後，正念走路組與一般走路組的2公里走路時間與預估之最大攝氧量皆顯著進步(p< 0.05)，並且顯著優於控制組，但自主神經活性未明顯改變。心理指標方面，正念走路組的知覺壓力明顯降低(p < 0.05)，一般走路組的運動自我效能在介入後明顯增加(p < 0.05)。在介入後一個月追縱期，一般走路組的平均每日行走步數與每週運動頻率明顯減少(p < 0.05)，但正念走路組則維持一致的平均每日行走步數與運動頻率。結論：正念走路能有效的促進女性心肺適能與降低知覺壓力，並且能維持動態的生活方式。Background: Mindful walking, a mind-body exercise, is becoming more attention. However, there is limited controlled research to verify the effect of mindful walking intervention on physical and mental health in healthy women. Purpose: To investigate and compare the effects of 12-week mindful walking and traditional walking intervention on cardiovascular function, mental health, and physical activity following the intervention in healthy women. Method: Forty-four female participants aged 25-45 were recruited and randomly assigned to the mindful walking group (MG; n=15), traditional walking group (TG; n=16), or control group (CG; n=13). Both MG and TG groups had received a walking training program, 3 times per week (two group-based walking and one home-based walking), 50 minutes each time, at intensity of 40-59% heart rate reserve (HRR) for 12 weeks. The MG participants were instructed by recorded voice to concentrate on their breathing, movement, sensations, and environment during walking. The control group maintained the usual activity routine. Before and after 12-week intervention, a 2-km walking test, autonomic nerve activity, perceived stress scale (PSS), and exercise self-efficacy were assessed. Moreover, physical activity was assessed at baseline, during the intervention, and one month after the intervention. A generalized estimated equation (GEE) model was used to analyze the intervention effects on the dependent variables. Results: After 12-week intervention, 2-km walking time and estimated VO2 max significantly improved in MG and TG than the CG group (p< 0.05). However, autonomic nerve activity did not change in all groups. For mental health, PSS was decreased significantly (p < 0.05) in MG, but exercise self-efficacy was improved only in TG (p < 0.05). For a one-month follow-up period, the average daily steps and physical activity frequency of TG were significantly decreased (p < 0.05). Nevertheless, physical activity frequency and average daily steps of MG were still maintained. Conclusion: The mindful walking intervention program effectively improves cardiopulmonary function, reduces perceived stress, and maintains physical activity level.