New research has found that lifting weights can significantly improve sleep quality in older adults. A review of 24 clinical trials involving over 2,000 people aged 60 and above discovered that resistance or muscle-strengthening exercises, such as heavy lifting or using gym equipment, were the most effective way to tackle insomnia.
According to the study, strength training improved sleep quality by an average of 5.75 points on the Pittsburgh Sleep Quality Index (PSQI), while aerobic exercise improved it by 3.76 points and combination exercise improved it by 2.54 points. The researchers concluded that exercising muscles rather than engaging in aerobics or a mix of exercises is the most effective way to enhance sleep quality.
The study’s findings are significant, as older adults often struggle with insomnia and sleepiness. In fact, up to one in five older adults suffer from insomnia, and around half report feeling sleepy during the day. The researchers noted that exercise has been shown to have numerous benefits for physical and mental health, including improved sleep, reduced stress and anxiety, and increased productivity.
The study involved 24 clinical trials with a total of 2,045 participants, aged between 60 and 84 years old. The exercises tested included heavy lifting, aerobics, balance, flexibility, and combination workouts. On average, the exercise sessions lasted around 50 minutes, two to three times a week over a period of 14 weeks.
The findings support previous research that physical activity can improve sleep quality, and emphasize the importance of regular exercise for maintaining good health. With one in four people experiencing insomnia or excessive daytime sleepiness, this study highlights the need for accessible and engaging physical activities that cater to different age groups and abilities.
Source: https://www.mirror.co.uk/news/health/best-exercise-help-you-good-34795539