Effects of zone zero exercise on quality of life, sleep quality, and self-confidence in older adults

  • Widiyanto Widiyanto
    Universitas Negeri Yogyakarta
    Indonesia
  • Fadli Ihsan
    Universitas Negeri Yogyakarta
    Indonesia
  • Atikah Rahayu
    Universitas Negeri Yogyakarta
    Indonesia
  • Eval Edmizal 
    Universitas Negeri Padang
    Indonesia

Abstract

Population aging has become a major public health concern due to the increasing prevalence of functional decline, sleep disturbances, and reduced psychological well-being among older adults. Regular physical activity is recognized as an effective strategy for healthy aging, yet more than a quarter of adults worldwide remain insufficiently active, and many older adults cannot tolerate moderate- or vigorous-intensity exercise (Guthold et al., 2018). Zone Zero Exercise, a low-intensity exercise program emphasizing controlled movement, breathing regulation, and body relaxation, has emerged as a promising alternative. This study aimed to examine the impact of Zone Zero Exercise on quality of life, sleep quality, and self-confidence among community-dwelling older adults.: This observational study employed a cross-sectional design involving 80 older adults recruited from community exercise groups in Wonogiri Regency, Indonesia. Quality of life, sleep quality, and self-confidence were assessed using the ICECAP-O, the Sleep Condition Indicator (SCI), and the Rosenberg Self-Esteem Scale (RSES), respectively. Data normality and homogeneity were assessed using the Shapiro–Wilk and Levene’s tests. Comparative analyses were conducted using paired-sample t-tests, and Pearson correlation analysis evaluated associations among study variables. Statistical significance was set at p < 0.05. Participants had a mean age of 67.82 ± 5.91 years, with females accounting for 61.2% of the sample. Following participation in Zone Zero Exercise, significant improvements were observed in quality of life (61.42 ± 8.35 vs. 71.86 ± 7.41; p < 0.001), sleep quality (18.57 ± 4.62 vs. 24.91 ± 3.95; p < 0.001), and self-confidence (24.85 ± 3.98 vs. 30.17 ± 3.42; p < 0.001), with large effect sizes (Cohen’s d = 1.04–1.21). Positive correlations were identified between quality of life and sleep quality (r = 0.692), quality of life and self-confidence (r = 0.641), and sleep quality and self-confidence (r = 0.587) (all p < 0.001). Zone Zero Exercise was associated with significant improvements in quality of life, sleep quality, and self-confidence among older adults. Its low-intensity, safe, and accessible characteristics make it a promising community-based intervention to support healthy aging.

Keywords
  • Zone zero exercise, Older adults, Quality of life, Sleep quality, Self-confidence, Healthy aging
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