تأثیر دوازده جلسه تمرینات ورزشی برخط بر فعالیت بدنی، سبک زندگی و سلامت روان زنان سالمند

Introduction

Regular physical activity is widely recognized as one of the most important factors for maintaining both physical and mental health, particularly for old women. Engaging in exercise contributes to preventing chronic diseases, maintaining mobility, improving muscle strength and cardiovascular function, enhancing balance and flexibility, and supporting cognitive function. Additionally, regular physical activity is associated with improved mood, reduced stress, better sleep quality, and overall psychological well-being. Despite these benefits, old women often face multiple challenges that limit their participation in exercise programs. Social restrictions, physical limitations, low self-confidence, fear of injury, lack of motivation, and limited access to suitable exercise programs are among the most common barriers. These challenges often result in reduced engagement in regular physical activity, which can negatively affect both physical health and mental well-being, leading to a cycle of inactivity and decreased quality of life.

In recent years, online exercise programs have emerged as a potential solution to overcome some of these barriers. Technological advances, including video calling platforms and mobile applications, have made it possible for older adults to participate in exercise sessions from the comfort of their homes. Online programs provide flexibility, convenience, and safety, making them particularly valuable for those with mobility restrictions, transportation challenges, or social barriers. Despite the growing popularity of online exercise interventions, research on their effectiveness, particularly in old women, remains limited. Understanding how online exercise influences physical activity behavior, mental health, and lifestyle is essential for developing interventions that can enhance overall well-being and quality of life in this population.

The present study aimed to investigate the effects of twelve online exercise sessions on physical activity behavior, mental health, and lifestyle in old women. The study also explored participants’ satisfaction with the online format, perceived benefits, and challenges, providing insights into the feasibility and effectiveness of remote exercise interventions for this group.

Methods

The study involved 30 old women (mean age = 59.9 years, SD = 4.8) visiting Dr. Golshani Sports Medicine Clinic in Tehran. Participants were selected based on their willingness to participate and completion of personal information forms. Exclusion criteria included severe physical limitations preventing participation, cognitive impairments, or existing medical conditions contraindicating exercise. Before the intervention, participants completed three validated questionnaires: the International Physical Activity Questionnaire (IPAQ), the General Health Questionnaire (GHQ-28), and the Lifestyle Questionnaire (LSQ). These questionnaires assessed physical activity levels, mental health status, and lifestyle.

The intervention consisted of twelve online exercise sessions held over one month, with three sessions per week. Each session lasted approximately 60 minutes and included a combination of moderate-intensity aerobic exercises, strength training, balance exercises, flexibility routines, and cool-down and meditation activities. It allowed participants to interact with the trainer and perform the exercises under the trainer's supervision. In addition to physical exercises, participants received guidance on having healthy lifestyle habits, including proper nutrition, stress management, sleep hygiene, and mental health strategies. During each session, the trainer provided corrections and tips to perform the exercises correctly and ensure they were safe to avoid injury.

After completing the program, participants filled out the same questionnaires again. Pre-test and post-test scores were analyzed using paired-sample t-tests, and effect sizes were calculated to determine the magnitude of changes. Additionally, participants were asked to provide qualitative feedback regarding their experiences, satisfaction with the online format, perceived benefits, challenges, and suggestions for improving future programs. This mixed-methods approach allowed a comprehensive understanding of both quantitative outcomes and participant experiences.

Results

The results showed that as a result of online exercise training, there was a significant difference between the pre-test and post-test scores of physical activity behavior and mental health of old women (p≤0.001). Mental health scores showed significant improvement, particularly in field of related to stress reduction, improved mood, and overall mental health. Participants reported feeling more energetic, confident, and motivated after completing the online exercise program.

However, lifestyle scores did not show significant changes, suggesting that short-term interventions may not be sufficient to influence broader lifestyle behaviors, such as dietary patterns or long-term habits. Participants’qualitative feedback highlighted several positive aspects of the online sessions, including convenience, safety, flexibility, and the ability to participate without leaving home. Many participants appreciated the social interaction facilitated by the online platform, noting that group exercises fostered a sense of community and motivation. Some participants suggested that longer programs or additional educational content could help achieve lifestyle changes, emphasizing the importance of sustained engagement over time.

Overall, the findings demonstrate that online exercise programs can effectively enhance physical activity levels and mental health in old women, even within a relatively short period of one month. Participants’ high satisfaction and positive experiences indicate that such programs are feasible and acceptable for this population. While lifestyle modifications may require longer-term or more comprehensive interventions, the observed benefits in activity and mental health underscore the potential of online exercise programs as a practical strategy to support healthy aging.

Conclusion

Online exercise programs provide a flexible, accessible, and effective method for promoting physical activity and improving mental health in old women. These programs help overcome common barriers to exercise participation, including mobility limitations, social restrictions, and transportation issues. The results of this study suggest that even short-term online interventions can significantly improve physical activity behavior and psychological well-being. To achieve meaningful lifestyle changes, however, longer-term programs and additional educational components may be necessary. Implementing regular online exercise interventions could be a valuable approach for healthcare providers and fitness professionals aiming to enhance the health, well-being, and quality of life of older women. Future studies should explore longer interventions, varying exercise types, and more personalized approaches to maximize benefits and encourage sustained participation in physical activity.

Footnotes

Ethical approval

This research was approved at the Department of Motor Behavior, Faculty of Sport Sciences, and Vice Chancellor for Research, Kharazmi University of Tehran, in the form of a master's thesis. The principle of confidentiality was observed in the use of individual data.

Funding

This research was not financially supported by any organization.

Authors’ contribution

 The authors have made equal contributions in the design, implementation, and writing of various sections of the research.

Conflict of interest

 According to the authors, this article has no conflict of interest.

Acknowledgments

We sincerely thank Dr.Golshni's Sports Medicine Clinic and all participants for their cooperation and dedication.