Pumps and boards can help the elderly overcome insomnia, according to new research highlighting additional advantages of strength training.
The quality of sleep generally decreases with age, with one in five elderly people struggling with insomnia.
This current sleep problem can have a negative impact on health, labor and daily life. But a new study, published in the journal Family Medicine and Community Health, revealed that resistance training was more effective than aerobic exercise to improve sleep in the elderly.
The researchers examined 24 clinical trials involving 2,045 people aged 60 and over. Using the global Pittsburgh sleep quality index, strength training has improved scores of 5.75 points.
Planches and pumps are recommended to help those over 60 improve their sleep
Getty
This was significantly better than aerobic exercise, which improved the 3.76 -point scores. Combination exercises showed the slightest improvement at 2.54 points.
“The exercise that strengthens muscles, rather than aerobic or combined exercises, is the most effective way to improve the quality of sleep,” concluded researchers from the University of Mahidol.
HUW Edwards, Managing Director of Ukactive, said: “Physical activity has a huge role to play in our physical and mental health, with advantages such as better sleep, a reduction in stress and anxiety.”
“This study shows that the essential training in resistance to roles can play in the fight against insomnia for older age groups.”
Edwards stressed the importance of making physical activity accessible to everyone, regardless of their age or capacity.
The exercise programs studied included various types of physical activity, ranging from aerobic exercises such as cycling and swimming in resistance training such as weight lifting and wall pumps.
Balance exercises, flexibility training and combined approaches have also been examined.
Most studies have presented light to moderate intensity exercise sessions that last approximately 50 minutes, participants generally exercising two to three times a week.
Exercise could improve the quality of your sleep
Getty
The average duration of the program was 14 weeks before measuring sleep improvement. Research highlights the importance of strength training beyond simple physical form for the elderly.
Insomnia affects between 12 and 20% of the elderly and is linked to serious health problems.
These include depression, anxiety, metabolic syndrome, hypertension, heart disease, cognitive decline and increased risk of prostate cancer.
Better quality of sleep could thus contribute to overall health improvements and to reducing health care costs.