瑜珈對中年婦女焦慮、憂鬱及生活品質的影響

The Effects of Yoga on Anxiety, Depression and Quality of Life for Middle Aged Women

10.29697/JPE.201005.0005

張淑玲(Shu-Ling Chang)

瑜珈 ； 中年婦女 ； 焦慮 ； 憂鬱 ； 生活品質 ； yoga ； anxiety ； depression ； quality of life ； middle aged women

輔仁大學體育學刊

9期（2010 / 05 / 31）

51 - 65

繁體中文

本研究目的是探討瑜珈運動的介入對中年婦女焦慮、憂鬱及生活品質方面之影響。本研究採取實驗法，以身心健康正常，未從事任何運動訓練的中年婦女40名為受試對象，以隨機區分為瑜珈組與對照組，每組20名進行實驗研究，為期共十二週。對照組（平均年齡42.75±4.87歲，平均身高156.14±3.90公分，平均體重53.66±4.97公斤）不做任何運動，瑜珈組（平均年齡43.85±7.51歲，平均身高157.03±5.12公分，平均體重53.11±9.16公斤）實施每週兩次，每次70分鐘瑜珈運動。實驗前後請各組受試者於安靜狀態下，接受自評焦慮量表與自評憂鬱量表、貝克憂鬱量表(BDI-Ⅱ, Beck Depression Inventory Ⅱ)以及生活品質量表（簡明版世界衛生組織生活品質問卷，WHOQOL-BREF）為測量工具。結果發現：（一）瑜珈組的自評焦慮量表及自評憂鬱量表實驗期間明顯降低；貝克憂鬱量表指數實驗期間亦明顯降低。（二）瑜珈組的生活品質除社會關係以及外在環境等並無明顯的變化外，生理健康、心理與個人信念、生活品質總分以及綜合自我評估等指數，實驗期間明顯提高。

OBJECTIVE: The purpose of this study was to explore the effects of yoga exercise on anxiety, depression and quality of life for middle aged women. METHODS: Forty middle aged women (mean age 42.75±4.87 yr, mean height 156.14±3.90 cm, and mean weight 53.66±4.97 kg) volunteered to participate in the study. They were randomly assigned to a yoga or control group. All subjects signed an informed consent form prior to participation in the experiment. The experimental group received a regular schedule of yoga exercise (seventy minutes a day, two days each week) for twelve weeks, while the control group was prohibited from any exercise. Anxiety, depression (SAS, SDS and BDI-Ⅱ, Beck Depression Inventory Ⅱ)、health (SRHMS, Self-rated Health Measurement Scale Version 1.0) and quality of life (WHOQOL-BREF) were evaluated before and after the experiment. A dependent t-test was used to compare the differences between pre-test and post-test. RESULTS: The outcome of the study demonstrated a significant trend of decreased anxiety and depression for the yoga group at the end of the experiment, as compared to the beginning. With regard to self-rated health, a significant increase was identified. It was also noted that their quality of life (except social domain and environmental domain) improved significantly.

1. 洪睿聲、陳坤檸(2003)。瑜珈之生理心理功能。大專體育，69，147-155。
   連結：
2. Clarke, C. E. (2001). Occupational therapy for Parkinson's disease. Cochrane Database of Systematic Review..
3. 黃政嘉（2009，4月1日）。婦女與心理疾病。仁愛醫院財團法人全球資訊網資料引自http://www.jah.org.tw/form/index-1.asp?m=3&m1=8&m2=362&gp=361&id=223。
4. Berger, B. G.,Owen, D. R.(1988).Stress reduction and mood enhancement in four exercise modes: Swimming, body conditioning, Hatha Yoga.Fencing. Research Quarterly for Exercise and Sport,59(22),148-159.
5. Caldwell, L. L.,Smith, E. A.,Weissinger, E.(1992).Development of a leisure experience battery for adolescents: Parsimony, stability and validity.Journal of Leisure Research,24(4),361-376.
6. Cotman, C. W.,Engessor-Cesar, C.(2002).Exercise enhances and protects brain function.Exercise and Sport Sciences Review,30(2),75-90.
7. Laforge, R. G.,Rossi, J. S.,Prochaska, J. O.,Velicer, W. F.,Levesque, D. A.,McHorney, C. A.(1999).Stage of regular exercise and health-related quality of life.Preventive Medicine,28,349-360.
8. Michalsen, A.,Grossman, P.,Acil, A.,Langhorst, J.,Lüdtke, R.,Esch, T.(2005).Rapid stress reduction and anxiolysis among distressed woman as a consequence of a three-month intensive yoga program.Medical Scienc Monitor,11(12),CR555-561.
9. Morgan, W. P.(1985).Psychogenic factors and exercise metabolism: A review.Medicine and Science in Sports and Exercise,17,309-316.
10. Petruzzelo, S. J.,Landers, D. M.,Salazar, W.(1991).Biofeedback and sport/exercise performance: Application and limitations.Behavior Therapy,22,379-392.
11. Woolery, A.,Myers, H.,Sternlieb, B.,Zeltzer, L.(2004).A yoga Interrention for young adults with elevated symptoms of depression.Alternative Therapies in Health and Medicine,10(2),60-63.
12. 江界山(1999)。如何提昇大專學生體適能。大專體育，42，11-12。
13. 吳佳璇(2003)。憂鬱疾患女多於男。台大醫網，16，20-21。
14. 李德仁(1995)。瑜珈對兒童身心適應能力之發展。中華體育，80，27-31。
15. 林世昌(2000)。太極拳運動對中老年人健康促進的功效。中華體育，14(4)，89-9。
16. 黃鈺芸(2003)。碩士論文(碩士論文)。彰化縣，大葉大學。
17. 楊芝婷(2003)。碩士論文(碩士論文)。台北市，臺灣大學。
18. 劉美珠(1990)。瑜珈—身心合一的科學。中華體育，13，40-50。
19. 戴彰佑(2005)。碩士論文(碩士論文)。台北市，國立台灣師範大學。
20. 關宏宜(2000)。碩士論文(碩士論文)。台北市，國立台灣師範大學。

1. Huang, Fu-Jung,Chung, Ue-Lin,Chien, Ding-Kuo(2013).Effects of Hatha Yoga on Stress in Middle-Aged Women.The Journalof Nursing Research,21(1),59-66.
2. 郭緒東、汪在莒(2010)。大學新生自覺憂鬱程度、運動認知預期與健康生活品質之結構模式驗證。逢甲人文社會學報，21，93-116。
3. 賴世烱、林詠晴(2013)。目標設定與規律瑜珈運動對更年期婦女肌力之影響。運動與健康研究，3(1)，43-56。
4. 賴文璇、汪在莒(2018)。飛輪有氧課程介入探討大學生運動自我效能、運動認知與自覺憂鬱程度之關係以及對體適能的影響－以逢甲大學為例。國立臺灣體育運動大學學報，7(2)，51-72。