Health
Report: Weight, Resistance Training may help elderly people tackle insomnia
Weight and resistance training may be the best type of training to help older people fight insomnia, a new report shows.
Aerobics and combinations of balance and flexibility training could also be useful to a lesser extent, the report suggests. Meta-analysis It was released on Monday Family medicine and community health.
The team evaluated studies in clinical trials that investigated exercise and insomnia, using 25 existing reports on 2,045 adults aged at least 60. They saw activities such as swimming, walking, gardening, weight training, yoga and gymnastics.
Most studies were conducted in Asia, North America, South America and Europe. One in five studies were conducted among nursing home residents. Over half of the studies reported mild to moderate or moderate exercise, with average workout sessions exceeding just over 50 minutes. People in the study worked 2-3 times a week for an average of 14 weeks.
The combined exercises significantly improved Global Pittsburgh's Sleep Quality Index (GPSQI) by 2.35 points, while aerobic exercise has improved it by 4.35 points. Strength training and resistance workouts were the most effective, improving GPSQI by 5.75 points.
Sleep education was very effective in improving insomnia, but this type or level was not defined in the study. However, the author noted that it was not as good as muscle strengthening and resistance training.
Combining muscle endurance training and walking was effective in improving sleep quality over sleep hygiene, Pilates, walking, health education, or resistance training alone, results show.
The investigators acknowledged that physical ability limitations can make exercise difficult for older people.
According to the authors of the paper, approximately one elderly person experiences insomnia. Decreased sleep quality is associated with many serious health problems and cognitive impairments.
“Exercise, particularly strengthening exercise and aerobic exercise, are beneficial in improving subjective sleep quality at a level of clinically important compared to normal activity,” the author writes.
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