노인 여성의 요가 운동과 심신기능의 개선
Is Yoga Beneficial for Improving Physical Fitness, Autonomic Nervous Functions, and Psychosocial Health in Older Female Adults?
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연구배경: 요가운동이 고령여성의 건강관련체력, 자율신경기능, 사회심리적 요인의 개선에 효과가 있는지 알아보고자 하였다. 방법: 일개 도시의 노인복지관 회원 중 65세 이상 여성28명을 요가운동집단(n=16)과 통제집단(n=12)으로 무선할당을 하였다. 요가운동집단은 12주 동안 1주일에 3일,한 번에 한 시간씩 요가프로그램에 참가하였고 통제집단은 어떠한 운동에도 참가하지 않았다. 프로그램 전후에 건강관련체력과 심박동수 변시성을 측정하고 설문지를 이용하여 우울 및 삶의 질을 평가하여 12주 전후 측정치를 집단 내, 집단 간 비교하여 요가운동의 효과를 알아보았다. 결과: 건강관련체력은 요가운동집단에서 심폐지구력을제외하고 모두 유의한 변화가 있었다. 심박동수 변시성 분석에서, 부교감신경 tone (high frequency power [HF]/low frequency power+HF)이 요가운동집단에서 실시한 명상과 호흡으로 인해 유의하게 개선되었음을 알았다. 그와 병행하여 요가운동집단에서 우울점수가 유의하게 감소되었고 삶의 질 점수는 유의하게 증가되었다. 결론: 요가운동 후 건강관련 체력이 향상되고 동시에 우울, 삶의 질 같은 사회심리적 요인이 개선된다는 점, 자율신경계 개선이 동반된다는 것은 요가를 심체운동으로 분류할 수 있는 근거를 제공하며, 신체에 무리한 부담을 주지 않고도 근력과 유연성을 증가할 수 있다는 점이 노인들을 위한 운동으로서 요가의 가치를 말해준다.
Abstract
Background: The purpose of this study is to identify the benefits of yoga in improving fitness and psycho-physiologic functions in females over 65 years, and to explain the mechanism of yoga’s mind-body effect. Method: Participants were recruited from a senior welfare center in C city and randomly assigned to either the yoga group or the control group. The yoga group attended classes 3 days per week for 12 weeks while the control group continued with their regular daily activities. Senior fitness tests were performed, heart rate variability measured, and depression and quality of life (QOL) scores were obtained through a questionnaire before and after the 12 weeks. Results: Overall, health-related physical fitness, except cardiorespiratory endurance, improved significantly in the yoga group. Likewise, parasympathetic nervous tone (high frequency power [HF]/low frequency power +HF) increased in this group, possibly due to meditation and yogic breathing. Depression and QOL scores significantly decreased and increased, respectively. Conclusions: Yoga can be considered beneficial, improving health-related fitness, autonomic functions, and psychosocial health. Carefully planned yoga classes are an appropriate form of exercise for the elderly.
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