Push-ups and planks can help older people overcome insomnia, according to new research highlighting additional benefits of strength training.
Sleep quality typically declines with age, with one in five older people struggling with insomnia.
This common sleep problem can negatively impact health, work and daily life. But a new study, published in the journal Family Medicine And Community Health, found resistance training to be more effective than aerobic exercise for improving sleep in seniors.
Researchers examined 24 clinical trials involving 2,045 people aged 60 and over. Using the Global Pittsburgh Sleep Quality Index, strength training improved scores by 5.75 points.
Planks and push-ups are recommended to help over-60s improve their sleep
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This was significantly better than aerobic exercise, which improved scores by 3.76 points. Combination exercises showed the least improvement at 2.54 points.
“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality,” concluded researchers from Mahidol University.
Huw Edwards, chief executive of ukactive, 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.”
“This study shows the essential role resistance training can play in tackling insomnia for older age groups.”
Edwards emphasised the importance of making physical activity accessible to everyone regardless of age or ability.
The exercise programmes studied included various types of physical activity, ranging from aerobic exercises like cycling and swimming to resistance training such as lifting weights and wall push-ups.
Balance exercises, flexibility training and combination approaches were also examined.
Most studies featured mild to moderate-intensity exercise sessions lasting about 50 minutes, with participants typically exercising two to three times weekly.
Exercise could improve the quality of your sleep
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The average programme duration was 14 weeks before measuring sleep improvements. The research highlights the importance of strength training beyond just physical fitness for older adults.
Insomnia affects between 12 to 20 per cent of seniors and is linked to serious health issues.
These include depression, anxiety, metabolic syndrome, hypertension, heart disease, cognitive decline and increased prostate cancer risk.
Better sleep quality could thus contribute to overall health improvements and reduced healthcare costs.
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