Effects of a Group-Based Step Aerobics Training on Sleep Quality and Melatonin Levels in Sleep-Impaired Postmenopausal Women

Abstract

The purpose of this study was to investigate the effect of regular moderate- to high-intensity step aerobics training on the melatonin levels and sleep quality of sleep-impaired postmenopausal women (PMW). PMW with poor sleep (having a score over 5 in the Chinese version of the Pittsburgh sleep quality index [PSQI]) were divided into a training group (TG, n = 10) and an age-, height-, weight-, and PSQI score-matched control group (CG, n = 9). The participants in the TG performed 40-45 minutes of step aerobics exercise 3 times per week for 10 weeks at an intensity of 75-85% of the heart rate reserve, whereas the participants in the CG maintained their regular lifestyle. The fasting blood was analyzed, and the PSQI questionnaire and aerobic fitness test were administered before and after the 10-week program. The results revealed that for the participants in the TG, the PSQI score significantly decreased (TG from 9.40 ± 0.81 to 7.40 ± 0.43; CG from 7.56 ± 0.34 to 7.78 ± 0.68; between-group difference = 2.22, p ≤ 0.05) and the melatonin levels significantly increased (TG from 12.08 ± 4.20 to 44.42 ± 7.03 pg·ml; CG from 11.81 ± 2.03 to 5.5 ± 1.39 pg·ml, between-group difference = 38.65, p ≤ 0.05). In conclusion, a 10-week moderate- to high-intensity step aerobics training program can improve sleep quality and increase the melatonin levels in sleep-impaired PMW. Therefore, regular moderate- to high-intensity step aerobics training is recommended for sleep-impaired PMW.

Diurnal Patterns of Physical Activity in Relation to Activity Induced Energy Expenditure in 52 to 83 Years-Old Adults

“…Both melatonin [37] and cortisol [39] are related to sleep and activity cycles and the disruption of their daily cycle could have a direct effect on diurnal activity patterns. Furthermore, aerobic fitness has been shown to reduce levels of cortisol [40] and increase melatonin in the blood [41]. The study of diurnal activity patterns in subjects with different hormonal profiles could provide further insight into the age-related decline in physical activity and help the development of more effective intervention strategies.…”

Alternative Strategies for Managing Insomnia: The Case of Physical Exercise and Transcranial Direct Current Stimulation. A Narrative Review

“…Other studies have demonstrated that chronic moderate to high-intensity physical exercise interventions (step aerobics exercise 3 times/week/10 weeks at an intensity of 75-85% of the heart rate reserve during 45 min) modified the circadian rhythm, which is related with melatonin levels of individuals [31]. Opposite findings have been described by showing that low-intensity/chronic physical exercise exerts negative effects on the secretion of melatonin [32].…”

Causes of motor system overload in step aerobics: Literature review

“…Cai et al [4] confirmed that a 10-week, moderate-to-high intensity training program can improve sleep quality and increase melatonin level in sleep-impaired, postmenstrual women. Another significant benefit of step exercise is improvement in bone density, which decreases the risk of osteoporosis [46,39,22].…”