New research has revealed a novel approach to staving off insomnia for older people – lifting weights.
According to sleep experts, muscle building or resistance style training such as dumbbell and barbell use can greatly enhance one’s ability to fall asleep.
More traditional forms of exercise for older people such as aerobic exercises like brisk walking or pilates were also found to be beneficial, but to a lesser degree than weight training.
The study, which was first published in the Family Medicine and Community Health Journal, addressed how insomnia is more prevalent in older populations as ‘sleep quality declines with age’.
Figures from the study stated that almost half of seniors complain about sleepiness (up to 48 per cent), with as many as one in five experiencing insomnia.
and anxiety.
are other issues which see risk factors rise amongst the insomnia-suffering population.
The researchers added that previous studies have already found that exercise helps insomnia but it has not been clear which type might be most beneficial.
The study itself involved assessing 24 clinical trials with over 2,045 patients aged 60 or over surveyed.
The types of exercise covered by the studies included: aerobic, such as cycling, dancing, swimming, brisk walking, and hiking; resistance, such as lifting weights, arm curls, wall push-ups, and resistance machines or equipment; balance, such as sideways walking, heel-to-toe walking, one-leg standing; flexibility, such as gymnastics, yoga, dance and Pilates; and combination exercise which included several types.
Across all the studies, more than half included exercise that was mild to moderate, or moderate intensity, with the average length of a session just over 50 minutes, and frequency around two to three times a week. On average, the exercise programmes lasted 14 weeks.
The results showed that, using a standard scale of sleep and sleep quality, that strength/resistance exercise was by far and a way the most effective at cutting insomnia.
The scale used was the Pittsburgh Sleep Quality Index (PSQI), which is a simple questionnaire used to assess sleep.
Using this, detailed analysis showed that strength/resistance exercise improved the GPSQI by 5.75 points.
Aerobic exercise improved the GPQSI by 3.76 points while combination exercise improved it by 2.54.
The researchers, from the Mahidol University Faculty of Medicine in Bangkok, concluded: ‘Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.’
Huw Edwards, chief executive of ukactive, the UK’s trade body for the physical activity sector, said: ‘Physical activity has a huge role to play in our physical and mental health, with benefits such as better sleep, reduced stress and anxiety, and improved productivity, social connection and wellbeing.
‘This study shows the essential role resistance training can play in tackling insomnia for older age groups, and we know that exercise not only supports quality sleep but that a good night’s sleep can help us feel better and be more productive the following day.
‘Our own research also shows that one of the main motivations people have for exercising is to help them sleep better (66%), so it is essential that everyone, no matter their age, background or ability, feels supported to be physically active in their daily lives.
‘We want to make the UK the most active nation in Europe, which would bring savings of up to £1bn a year in healthcare spending linked to physical inactivity, and an additional £3.6bn in GDP through increased productivity.’
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