OBJECTIVE This study aimed to determine whether the timing of exercise influenced the effects of home-based low-intensity stepping exercises on the sleep parameters of older adults. METHOD For 8 weeks, 60 healthy older adults participated in a randomized controlled trial, performing low-intensity aerobic exercise (70-80 bpm) for about 30 minutes every day at home, either in the morning (from waking until 12:00) or evening (18:00 to bedtime). RESULTS In the evening exercise group, both subjectively and objectively measured sleep latency significantly improved throughout the intervention. Further, postintervention subjective sleep satisfaction was significantly higher in the evening group (6.2 ± 1.3 points) than in the morning group (5.2 ± 1.4 points; P = .006). Additionally, sleep variables related to evening exercise had larger effect sizes (Cohen d) than those performed in the morning. CONCLUSION Engaging in low-intensity stepping exercises during the evening is potentially a useful nonpharmacological approach to improving sleep quality among older adults.

中文翻译：

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早晚居家锻炼对老年人主观和客观睡眠参数的影响：一项随机对照试验。

目的 本研究旨在确定运动时间是否会影响家庭低强度踏步运动对老年人睡眠参数的影响。方法 8 周内，60 名健康的老年人参加了一项随机对照试验，每天早上（从醒来到 12:00）或在家进行约 30 分钟的低强度有氧运动（70-80 bpm）晚上（18:00 至就寝时间）。结果 在夜间锻炼组中，主观和客观测量的睡眠潜伏期在整个干预过程中都有显着改善。此外，晚上组的干预后主观睡眠满意度（6.2±1.3 分）显着高于早上组（5.2±1.4 分；P = .006）。此外，与晚上锻炼相关的睡眠变量的影响大小（Cohen d）比早上进行的更大。结论 在晚上进行低强度的踏步运动可能是改善老年人睡眠质量的一种有用的非药物方法。