One in five older people struggles with insomnia, which can negatively affect their health, work, and daily life. Push-ups and planks can help older individuals combat insomnia according to research highlighting the benefits of strength training. Sleep quality tends to decline with age, with significant insomnia reported among seniors. The study published in the journal Family Medicine and Community Health states, “Older people have more significant insomnia than younger people.”

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Research indicates that 30% to 48% of seniors complain of sleepiness while 12-20% face insomnia issues. The connection between sleeplessness and mental health disorders, such as depression and anxiety, is strong. Other studies have linked insomnia to metabolic syndrome, hypertension, heart disease, cognitive decline, and prostate cancer risk.

Previous research has shown that exercise can enhance sleep, leading researchers to investigate which types of exercise are most effective. The study analyzed 24 clinical trials involving 2,045 participants aged 60 and over. Findings indicate that resistance or strength training, including exercises like push-ups and planks, is effective in reducing insomnia. Aerobic exercises, such as brisk walking and cycling, also contribute to improved sleep but are less effective compared to strength training.

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The types of exercise examined included aerobic, resistance, balance, flexibility, and combination exercises. The average session lasted over 50 minutes, occurring two to three times a week over approximately 14 weeks. Results indicated that strength/resistance exercise is the most effective for improving sleep quality, as measured by the Global Pittsburgh Sleep Quality Index (GPSQI).

This workout could reduce insomnia among over 60s, says new study

The decline in sleep quality with age affects up to 20% of seniors, with research suggesting that resistance training can significantly enhance sleep quality among older adults. Incorporating strength training, whether through body weight exercises or equipment like dumbbells, promotes better sleep and helps mitigate mental health disorders, cognitive decline, and heart disease.

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Key findings from the study include:

• Between 30% and 48% of seniors report sleepiness, and 12-20% experience insomnia.
• Strength training improved sleep quality scores by 5.75 points.
• Resistance training is more effective for sleep than aerobic exercise, which showed a 3.76-point improvement.

The study involved a meta-analysis of 25 trials conducted from 1996 to 2021, analyzing sleep data from 2,170 older adults. Results show that while all types of exercise enhance sleep quality, resistance training yields the most significant benefits.

Resistance workouts release mood-boosting endorphins, alleviating stress and anxiety, which aids in falling asleep. Additionally, muscle recovery during deep sleep is essential for overall health, further supporting the argument for incorporating strength training into daily routines.

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Resistance training may be the best exercise for older adults with insomnia, new study finds

Insomnia is a prevalent issue for older adults, particularly exacerbated by aging. A recent study highlights that resistance training, which improves muscular strength, is highly beneficial for sleep among seniors. The research indicates that between 30% and 48% of seniors report sleepiness, and 12-20% suffer from insomnia.

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The meta-analysis reviewed 25 studies with 2,170 participants aged 60 and older. The findings concluded that strength training is the most effective exercise for improving sleep quality, followed by aerobic and combination exercises. The study emphasizes that all exercise types positively affect sleep quality.

Resistance training not only aids in repairing muscles through sleep but also encourages the brain’s learning pathways, enhancing sleep quality. The study also suggests that any form of regular exercise could improve overall sleep quality.

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All exercise improves insomnia, but some types are better than others

A systematic review and meta-analysis evaluated multiple types of exercise and their effects on sleep quality in older adults. Insomnia affects a significant portion of this demographic, with as many as 50% reporting difficulties with sleep. While cognitive-behavioral therapy is a common treatment, exercise serves as a beneficial alternative.

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The study analyzed 25 randomized controlled trials involving 2,170 participants diagnosed with insomnia. The Global Pittsburgh Sleep Quality Index (GPSQI) was utilized to assess sleep quality, revealing that all forms of exercise improved sleep quality, with strength training yielding the most significant results.

Strength training lowered GPSQI scores by 5.75 points, while aerobic exercise dropped scores by 4.36 points. Combination exercises were less effective, with a 2.54-point improvement. The study advocates for the incorporation of exercise into daily routines for older adults, emphasizing that while all forms of exercise are beneficial, strength training is particularly effective.

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