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

Jurnal Riset Tindakan Indonesia September 12, 2026 Volume 11, Number 1 4 authors

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.

Authors

  1. Widiyanto Widiyanto

    Universitas Negeri Yogyakarta

  2. Fadli Ihsan

    Universitas Negeri Yogyakarta

  3. Atikah Rahayu

    Universitas Negeri Yogyakarta

  4. Eval Edmizal

    Universitas Negeri Padang

Keywords

Zone zero exerciseOlder adultsQuality of lifeSleep qualitySelf-confidenceHealthy aging

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