Exercise has been proven to have positive impacts on both physical and mental health, including improving sleep quality. A recent study found that strength training, a specific type of exercise, may help prevent insomnia in older adults. Researchers reviewed data from 25 trials involving 2,170 individuals aged 60 and above, assessing the effects of different types of physical activity on sleep quality using the Pittsburgh Sleep Quality Index (PSQI) questionnaire.
Strength training exercises, which involve working muscles against resistance to build strength, such as weightlifting, arm curls, and wall push-ups, showed the most significant improvement in sleep scores, raising them by 5.75 points. On the other hand, aerobic exercises like running, cycling, and brisk walking improved sleep scores by 3.76 points. Combining various exercises only increased scores by 2.54 points.
The study highlighted that as people age, sleep quality tends to decline, with a considerable percentage of seniors reporting sleep-related issues. Strength training was found to be particularly effective in enhancing sleep quality by regulating the sleep/wake cycle and reducing stress hormones. Fitness experts emphasized that even a 30-minute moderate-intensity strength training session can lead to immediate improvements in sleep.
Incorporating strength training into weekly routines, along with other forms of exercise, can bring about numerous benefits, including better sleep quality, reduced daytime sleepiness, and alleviation of sleep disorders like insomnia and sleep apnea. The American Heart Association recommends adults engage in strength training sessions at least twice a week to optimize these benefits.
Pagett suggests aiming for strength training three to four times weekly. When it comes to push-ups, Kleidman provides guidance on the ideal number based on age. She emphasizes the importance of including squats, deadlifts, lunges, pressing, pulling, and rotation in your routine, suggesting two to three sets of each. Adding a few minutes of HIIT can enhance your session for strength, bone health, and fat burning. The American Heart Association recommends at least two strength training sessions per week for adults. As we age, the significance of strength training grows, according to experts. Kleidman highlights the importance of resistance training for women to combat muscle loss due to declining estrogen and to maintain bone mass and metabolism. Similarly, men should focus on preserving muscle lost with declining testosterone. Both experts endorse regular protein intake, with emphasis on breakfast and post-exercise meals. Studies show that a substantial percentage of adults over 70 experience physical limitations, which can lead to falls, chronic diseases, nursing home admissions, and mortality. Timing your exercise is crucial as well – aim to work out at least three hours before bedtime to benefit from endorphin release that boosts energy levels. It is recommended that adults get seven to nine hours of sleep per night. Prioritizing protein-rich meals throughout the day, particularly at breakfast and post-workout, can help reduce soreness and aid recovery. For more health-related articles, visit www.foxnews.com/health.
