Seniors benefit the most.
A new review of evidence suggests that seniors struggling with insomnia may benefit most from resistance exercises, such as weightlifting or push-ups, to improve their sleep. Researchers found that exercises which strengthen muscles are more effective at enhancing sleep quality in older adults than aerobic or combined exercises.
The study, led by Dr. Kittiphon Nagaviroj, an associate professor at Ramathibodi Hospital in Bangkok, concluded that resistance training was the most effective method for combating sleep problems in seniors. While aerobic exercises and a combination of strength, aerobic, balance, and flexibility exercises were also beneficial, resistance exercises were found to be the top choice for improving sleep in the elderly.
The review, published in Family Medicine and Community Health on March 4, combined data from 25 clinical trials with nearly 2,200 participants. The studies compared different types of exercise, including aerobic activities like cycling, swimming, and brisk walking, with resistance exercises such as weightlifting and bodyweight exercises. Those who engaged in resistance training saw an average increase of 5.7 points in their sleep quality scores, while aerobic exercises improved sleep by 3.7 points, and combination exercises led to a 2.5-point improvement.
The findings highlight the significant role that exercise, particularly resistance training, can play in improving sleep quality for seniors, a group that often experiences declining sleep patterns. Researchers emphasized that even modest improvements in sleep quality through exercise can be clinically meaningful for those struggling with insomnia.
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