Effect of Online Home-Based Resistance Exercise Training on Physical Fitness, Depression, Stress, and Well-Being in Middle-Aged Persons: A Pilot Study

Abstract

Purpose: This study investigated the effect of online home-based resistance exercise training on fitness, depression, stress, and well-being. A total of 67 individuals participated. Of them, 28 participants (13 men and 15 women, average age: 45.1 ± 12.2 years) performed the same exercise training online (n = 17), using Zoom, or in person (n = 11) in 2020 (Study 1). In addition, 39 participants (15 men and 24 women; average age: 47.6 ± 10.8 years) performed eight weeks of online home-based resistance exercise training in 2021 (Study 2). The participants performed low-load resistance exercises twice a week for eight weeks (16 sessions). Muscle strength, thigh muscle cross-sectional area, fitness parameters, blood pressure, mental health (Center for Epidemiologic Studies-Depression Scale—CES-D; and Kessler Psychological Distress scale—K6), and well-being (Well-Being Index—WHO-5) were measured pre-and post-resistance training. In Study 1, eight weeks of online home-based resistance training improved CES-D (p = 0.003), and a similar tendency was observed in resistance training (RT) with the in-person group (p = 0.06). There was a significant improvement in CES-D symptoms after the online home-based resistance training in Study 2 (p = 0.009). However, there were no significant changes in the WHO-5 and K6. Our results suggest that online low-load resistance training improves fitness parameters and curbs depressive status.

Comparative effects of aerobic, resistance, and combined exercises on depression and sleep quality in women with controlled hypothyroidism. A randomized controlled trial

“…Also, similar results were achieved by a previous study examining the effect of an eight-week resistance exercise regimen undertaken by 55 young adults; the findings indicate notably reduced depressive symptoms compared to both the baseline measures and the control group as evaluated by the quick inventory of depressive symptomatology [23]. Likewise, comparable outcomes, demonstrating a decrease in BDI-II scores, were observed after an eight-week period of online home-based low-load resistance training among middle-aged individuals [51]. Furthermore, a systematic review of four articles investigating the impacts of supervised resistance training programs on individuals diagnosed with depression or experiencing depressive symptoms, highlighted significant benefits of resistance training in ameliorating depressive symptoms [52].…”

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“…Low mood may be suggested by a percentage score of ≤ 50 whilst a score of ≤ 28 may indicates depression. Similar to Kikuchi et al (2023), a variation of ± 10 points of the percentage score with 95% confidence intervals will be considered significant. The reliability and validity of the WHO-5 is well established (e.g., Bech, 2012;Takai et al, 2013).…”

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“…Nowadays, these programs have a range of fitness routines, guidance, and support tailored to individual goals and lifestyles [20][21][22][23]. Online fitness training programs have several advantages over traditional gyms, as they are more economical, facilitate continuous self-monitoring, and are easily reachable, thus reducing the barriers of transportation and time [21][22][23][24][25][26].…”