零食式運動對社區老年人坐站能力之效益

The Effectiveness of Exercise Snacks on the Sit-to-Stand Ability in Community Elders

本研究旨在探討零食式運動（exercise snacking）介入對社區老年人坐站能力之影響成效，藉由系統性文獻回顧與統合分析彙整現有實證，以提供社區照護實務應用之依據。本文以P（population）：社區老年人、I（intervention）：零食式運動（exercise snacking）等關鍵字，並結合MeSH詞彙及布林邏輯運算，搜尋2025年3月前之Pubmed、Embase、Cochrane Library、CINAHL Plus with Full Text（EBSCOhost）、華藝線上（Airiti Library）等中英文資料庫。初步共檢得文獻92篇，經由標題與摘要初篩後，再依預設納入與排除標準進行全文審閱，最終納入符合條件之隨機對照試驗共4篇。以喬安娜布里格斯學會（Joanna Briggs Institute，JBI）隨機對照試驗評析工具及證據等級工具，進行文獻品質及證據等級評估，並以RevMan 5.4軟體進行統合分析。本研究結果顯示，零食式運動介入對坐站能力具正向效果。60秒坐站測驗效應量為-0.49（95% CI=-0.86至-0.12，p=0.009），5次坐站測驗效應量為0.54（95% CI=0.19至0.90，p=0.003），均具統計顯著性，顯示零食式運動可促進坐站能力表現。零食式運動為具實證支持之居家型運動策略，能有效增進社區老年人下肢肌力及日常活動功能，建議可納入社區健康促進與老年照護計畫中，以提升其生活自理能力與健康福祉。

This study aimed to examine the effectiveness of an exercise snacking interventions on the sit-to-stand ability of elders in the community. A systematic review and meta-analysis were conducted to synthesize current empirical evidence, providing practical implications for community-based care. Based on the PICO framework (P: community-dwelling older adults; I: exercise snacking; O: lower extremity strength and function), relevant literature published before March 2025 was searched using MeSH terms and Boolean logic across PubMed, Embase, Cochrane Library, CINAHL Plus with Full Text (EBSCOhost), and Airiti Library. A total of 92 articles were initially retrieved, with four randomized controlled trials ultimately included after screening. Methodological quality and levels of evidence were assessed using the Joanna Briggs Institute (JBI) critical appraisal tool and evidence grading system. Meta-analysis was conducted using RevMan 5.4 software. The results of this study indicated that exercise snacking interventions had a positive effect on sit-to-stand ability among community-dwelling older adults. The pooled effect size for the 60-second sit-to-stand test was -0.49 (95% CI = -0.86 to -0.12, p = 0.009), and 0.54 for the five-times sit-to-stand test (95% CI = 0.19 to 0.90, p = 0.003), both showing statistically significant differences. These findings suggest that exercise snacking can effectively enhance sit-to-stand performance. Exercise snacking is an evidence-based, home-based physical activity strategy that can effectively enhance lower limb strength and functional mobility in community-dwelling older adults. Incorporating this approach into community health promotion and geriatric care programs is recommended to support independence and improve overall health and well-being among older populations.