This type of exercise can help with insomnia and improve sleep quality, show research – life

The research review was found that the elderly who regularly performed muscle strengthening exercises noted the greatest improvements in the quality of sleep. Although aerobic and combined exercises helped, Strength training pointed out as most effective, writes Miss7.

Strength training can be the best type of insomnia exercise

The strength training, either weighs or our body weight, can be the most effective type of exercise to improve sleep in the elderly, according to an unified analysis of existing research published in Family Medicine and Community Health. Research also suggests that aerobic exercises, as well as a combination of exercise strength, aerobics, balance and flexibility, can help improve sleep quality. The quality of sleep is deteriorating with age, and every fifth old person suffers from insomnia, scientists pointed out. A bad dream is also associated with serious health risks, such as a cognitive decline, and can affect your work performance and absenture from work.

What type of exercise works best to sleep?

Previous studies show that exercise can help mitigate symptoms of insomnia, but it has not yet been determined which kind of exercise is most effective. To explore this, researchers analyzed clinical trials published until October 2022. Which compared various forms of exercise with routine activities, standard than other interventions without exercise and health education. All participants in the study were officially diagnosed insomnia, and the quality of sleep was measured using a global sleep quality index in Pittsburgh (GPs).

Different types of exercises covered by research were studied:

• Aerobic exercises: cycling, fast walking and gardening
• Strength exercises: weightlifting, rocks and plank
• Balance exercises: climbing stairs, walking from heel to fingers
• Flexibility exercises: gymnastics, yoga and pilates
• Combined exercises: Programs that include several different types of training.

Twenty-four studies were included in the analysis of the collection data, which included 2045 adults aged at least 60 years (the average was 70). Most were conducted in Asia (56%), North America (16%), South America (16%) and Europe (12%). Every fifth study was conducted in homes for the elderly.

More than half of the reported exercise intensity was slightly to moderate and moderate, with an average length of exercise from just over 50 minutes and more than 2 to 3 times a week. Exercise programs lasted for an average of 14 weeks. The analysis of collected data included only studies dealing with combined exercise and aerobic exercise, because there were not enough studies researched by other types of exercise.

What exercises have they improved the dream the most?

This analysis showed that combined exercise has significantly improved GPPI by 2.35 points, while aerobic activity has improved it for 4.35 points. However, when data was collected using network meta-analysis – statistical methods observed several different « treatments » and combines direct and indirect effects – the power / resistance exercise was most effective, improving GPPS for 5.75 points. Aerobic exercises have improved gpksi for 3.76 points, while combined exercises improved gpksa for 2.54.

Sleep education helps but not as much as strength training

Among compared interventions, sleep education proved to be most effective, although studies involved did not clearly define what exactly involves. However, the analysis showed that his effect was lower compared to exercises for muscle strengthening or resistance training. Researchers warn that the design and methodology of involved studies have greatly varied, and only a few studies dealt with certain types of exercises. Some also did not include information on exercise intensity.

Exercise improves the quality of sleep

Some exercises can be a challenge for older people due to limited physical abilities, concluding scientists. However, they continue to emphasize: « exercise, especially strength training and aerobic exercises, are useful for improving the subjective quality of sleep in a clinically significant level compared to common activities. »