| 摘要: | 隨著台灣邁入超高齡社會，中老年人口比例持續上升，如何透過安全且有效的身心介入方式，促進其柔軟度、壓力調節與整體健康，已成為公共健康與預防醫學的重要課題。為此，本研究旨在探討內觀式微伸展對中老年人柔軟度、壓力感知與睡眠品質之影響，並驗證其作為運動保健介入模式的可行性與實效性。
本研究採準實驗設計，招募30位年滿40歲之中老年人，隨機分配為實驗組與對照組。實驗組參與為期八週、每週兩次、每次45分鐘之內觀式微伸展課程，對照組則未接受任何介入。所有參與者於介入前後接受柔軟度測驗（坐姿體前彎）及量表施測，包括壓力知覺量表（PSS）與匹茲堡睡眠品質指數（PSQI）。
研究結果顯示，實驗組在柔軟度表現上有顯著進步，且優於對照組（p < .05）；壓力感知與睡眠品質亦呈現正向改善趨勢。進一步分析發現，即使介入頻率降低至每週一次，每次45分鐘，亦能維持柔軟度提升效果，顯示此介入方式具穩定性與延續性。
本研究之創新性在於結合內觀之觀息、微幅靜態伸展與身體覺察操作，發展出一套適合中老年人、強度低且具主觀舒適感的內觀式微伸展實踐流程。此一融合身體活動與心理覺察之整合性介入模式，具有良好之實務可行性與推廣潛力。建議未來可將其應用於社區健康促進、長者運動指導與預防保健等相關實務場域。
As Taiwan enters a super-aged society, the proportion of middle-aged and older adults continues to rise. Promoting their flexibility, stress regulation, and overall health through safe and effective mind-body interventions has become a critical issue in public health and preventive medicine. This study aimed to examine the effects of a Mindfulness-Based Micro-Stretching (MBMS) intervention on flexibility, perceived stress, and sleep quality in middle-aged and older adults, and to evaluate its feasibility and effectiveness as a health-promoting exercise model.
A quasi-experimental design was employed, recruiting 30 participants aged 40 and above. They were randomly assigned to either an experimental group or a control group. The experimental group received an eight-week MBMS intervention, consisting of two 45-minute sessions per week, while the control group received no intervention. All participants completed pre- and post-intervention assessments, including a flexibility test (seated forward bend) and two standardized questionnaires: the Perceived Stress Scale (PSS) and the Pittsburgh Sleep Quality Index (PSQI).
The results showed significant improvement in flexibility performance in the experimental group, which outperformed the control group (p < .05). Both perceived stress and sleep quality also exhibited positive trends. Further analysis indicated that even with reduced frequency—one session per week for 45 minutes—the flexibility benefits were sustained, suggesting that the intervention was stable and enduring.
The innovation of this study lies in its integration of mindful breathing, subtle static stretching, and somatic awareness, forming a low-intensity, subjectively comfortable MBMS practice suitable for older adults. This integrative mind-body intervention model demonstrates strong practical feasibility and potential for wider application. It is recommended for use in community health promotion, senior exercise instruction, and preventive healthcare settings. |
