Incorporating this form of training into your fitness regime could help your sleeping
Struggling with sleep as you get older? A new study has suggested that adding specific exercises to your fitness regime could help improve the quality of your night’s rest.
The research, published in the Family Medicine and Community Health, suggests that incorporating resistance training to your workout routine could pay dividends when it comes to nodding off.
For older adults facing insomnia, exercises that focus on building muscular strength, such as weight training, can be particularly beneficial. The study also highlights that a mix of aerobic, strength, balance, and flexibility exercises can make a difference in tackling sleep problems.
As we age, sleep quality often declines, with up to one in five older adults suffering from insomnia. Poor sleep isn’t just linked to cognitive impairment and serious health issues, it can also lead to reduced workplace performance and higher absenteeism.
Incorporating these exercise types into your routine may be key to preventing insomnia in your later years.
Aerobic Exercise
Aerobic exercise comes in different intensities, each offering unique benefits. Moderate-intensity activities, such as brisk walking, water aerobics, or cycling on a semi-hilly route, will get your heart rate up and leave you breaking a sweat.
On the other hand, vigorous-intensity exercises like running, lap swimming, intense cycling, and high-energy sports like basketball or singles tennis push your heart rate even higher.
Studies have shown that regular aerobic exercise can significantly improve sleep quality and reduce excessive daytime sleepiness, particularly for those struggling with insomnia.
Interestingly, research also suggests that moderate-intensity activities can be even more effective than vigorous exercises when it comes to improving sleep. In addition, moderate-intensity aerobic exercise has been linked to a reduction in the severity of sleep-disordered breathing conditions like obstructive sleep apnoea.
Resistance Exercise
Resistance exercise, or strength training, is all about building muscle strength across your body. Experts recommend combining both aerobic and resistance exercises to boost overall physiological health. Some common examples of resistance training include: Lifting weights; Using resistance bands; Push-ups, sit-ups, and other bodyweight exercises.
For effective strength training, repetition is key. Aim for sets of up to 12 repetitions per exercise. While strength training can feel challenging at first, beginners should start with a single set per workout and gradually increase as they grow more comfortable.
Like aerobic exercise, regular resistance training has been shown to improve sleep quality. It also has the added benefit of reducing the risk of anxiety and depression, two major contributors to sleep disorders like insomnia. So, if you’re struggling with sleep, adding some strength training to your routine could be a game changer.
Yoga
Yoga, a unique form of resistance training, combines posture improvement, breathing exercises, and meditation to promote overall well-being. It’s well-known for reducing stress, aiding weight loss, and relieving pain, particularly in the neck and lower back.
Recent studies suggest that yoga could also help improve sleep quality. While the link between yoga and better sleep hasn’t been extensively studied in the general population, some research has shown notable improvements for specific groups, including the elderly, women experiencing sleep problems, and those with Type 2 diabetes.