Abstract
Purpose: This study aimed to examine the effectiveness of an aerobic-resistance training exercise intervention (WeActive) and a mindful yoga exercise intervention (WeMindful) in improving mindfulness and resilience among college students. Methods: 74 students from a major public university participated in either the WeMindful group or WeActive group. WeActive participants engaged in two 30-minute Zoom-based aerobic-resistance training sessions per week, while WeMindful participants engaged in two 30-minute Zoom-based mindful yoga exercise sessions per week over the course of eight weeks. Before and after the 8-week interventions, the participants completed the Five-Facet Mindfulness Questionnaire (FFMQ-15) and Connor Davidson Resilience Scale (CD-RISC-10) through Qualtrics. The FFMQ-15 has five subscales: Observing, Describing, Acting with Awareness, Non-Judging of inner experience, and Non-Reactivity to inner experience. Results: Regarding mindfulness, ANOVA repeated measures yielded a significant main effect of time for the total mindfulness score (F = 5.177, p < .05, η2 = .070), Acting with Awareness (F = 7.321, p < .05, η2 = .096), and Non-Judging of Inner Experience (F = 5.467, p < .05, η2 = .073). These results indicated that both groups experienced an increase in total mindfulness, Acting with Awareness, and Non-Judging of Inner Experience. No significant main effect of group or interaction effect of group with time were observed for any sub-scale or the total scale of mindfulness, indicating no differences between the groups at any time point. Regarding resilience, no significant main effects of time and group, and no significant interaction effects of time with group were observed for resilience. Conclusion: Both aerobic-resistance training and mindful yoga exercise are effective in increasing mindfulness, especially the acting with awareness and non-judging of inner experience in college students. This study shows that universities may benefit from adopting a web-based method to promote mindfulness as they seek to improve the mental health of college students.
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