Exercise has proven benefits in all areas of physical and mental health, and that includes sleep quality.
One specific type of exercise — strength training — has been linked to insomnia prevention in older adults, according to a new study.
Researchers analyzed data from 25 randomized trials that measured the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), which is a questionnaire that assesses respondents’ sleep quality over a one-month period.
The studies included 2,170 people who were 60 or older.
“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality,” the researchers concluded.
Sleep quality has been shown to decline with age, the study noted.
Between 30% and 48% of seniors complain of sleepiness, while 12% to 20% suffer from insomnia.
“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”
Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, agrees that strength training can improve sleep.
“I’ve seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes,” Kleidman, who was not involved in the study, told Fox News Digital.
“Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep/wake cycle,” she went on. “Sleep quality is enhanced by reducing stress hormones and promoting the release of fatigue-inducing adenosine.”
The physical exertion also helps the body naturally wind down, leading to deeper, more restorative sleep, Kleidman added.
Certified personal trainer Regis Pagett, the founder and owner of R Personal Fitness in New York City, agreed that a 30-minute moderate-intensity strength training workout can show an improvement in sleep that same night.
“Strength training on a regular basis requires your body to need higher quality rest in order to recover,” the expert, who also was not involved in the study, told Fox News Digital.
“It helps you to regulate your body temperature, have a better resting heart rate, and to fall into a deeper sleep, faster.”
Improved sleep quality, reduced daytime sleepiness and lower severity of sleep apnea are all benefits, according to Pagett.
Strength training recommendations
The American Heart Association recommends that adults strive for a minimum of two strength training sessions per week.
“In order to maximize the benefits, I personally recommend that people look to incorporate strength training three to four times a week,” Pagett advised.
Kleidman recommends completing squats, deadlifts, lunges, pressing, pulling and rotation, with two to three sets of all movements.
“Add a few minutes of HIIT (high-intensity interval training) and you’ve got a thorough session for strength, bone health and fat-burning,” she said.
Strength training becomes more important with age, both experts agreed.
“Resistance training is the first thing women should think of when they plan their workout sessions,” said Kleidman.
The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.
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