Recent studies have uncovered an innovative method to combat insomnia among elderly individuals—through weightlifting exercises.

Sleep specialists suggest that engaging in muscle-building exercises like using dumbbells and barbells can significantly improve your capacity to doze off.

Various conventional types of workouts for senior citizens, including aerobic activities like fast-paced walking or Pilates, have been observed to provide advantages, though not to the same extent as strength training.

The research, initially featured in the Family Medicine and Community Health Journal, highlighted that insomnia becomes more common among elderly individuals due to ‘deterioration in sleep quality associated with aging.’

Data from the research indicated that nearly half of older adults report feeling sleepy (about 48 percent), and up to one in five suffer from insomnia.

Fatigue is not the sole drawback; the research also indicates connections between poor-quality sleep and various issues like
depression
and anxiety.

Cognitive deterioration, cardiovascular diseases and
cancer
There are additional concerns that cause an increase in risk factors among those suffering from insomnia.

The researchers noted that earlier studies had already determined that exercise can help with insomnia, though it remains unclear which specific types may be most effective.

The research encompassed evaluating 24 clinical studies involving more than 2,045 participants who were 60 years old or older.

The exercises examined in these studies encompassed various categories:
aerobic activities like cycling, dancing, swimming, fast-paced walking, and trekking;
resistance training including weightlifting, arm curls, wall push-ups, and using resistance devices or machinery;
balance-focused movements such as side stepping, toe-heel walking, and single-legged stands;
flexibility workouts comprising gymnastics, yoga, dance routines, and Pilates sessions;
and combined exercises that integrated multiple forms from different disciplines.

In every study reviewed, over fifty percent incorporated exercises ranging from light to moderately intense, or strictly moderate in nature. Typically, each session spanned roughly 50 minutes, and participants engaged in these activities about two to three days per week. Generally speaking, the exercise programs ran for approximately 14 weeks on average.

The findings indicated that, according to a typical measurement scale for sleep and sleep quality, strength/resistance exercises were significantly more effective at reducing insomnia compared to other methods.

The assessment tool utilized was the Pittsburgh Sleep Quality Index (PSQI), a straightforward questionnaire designed to evaluate sleep patterns.

Through this study, detailed analysis revealed that engaging in strength/resistance exercises led to an improvement of 5.75 points in the GPSQI.

Aerobic workouts boosted the GPQSI score by 3.76 points, whereas combined exercises increased it by 2.54 points.

The researchers at the Mahidol University Faculty of Medicine in Bangkok determined that “exercises aimed at strengthening muscles, as opposed to aerobic or combined workouts, are more effective for improving sleep quality.”

Huw Edwards, who leads ukactive—the United Kingdom’s trade organization for the physical activity industry—stated: “Physical activity significantly contributes to both our physical and mental well-being, offering advantages like enhanced sleep quality, decreased stress and anxiety levels, increased productivity, stronger social connections, and overall greater wellness.”

This research highlights how resistance training can be crucial in addressing insomnia among elderly individuals. We understand that engaging in physical activity benefits both the quality of one’s sleep and enhances overall well-being and productivity the next day.

Our research indicates that improving sleep quality (66%) is a key reason why individuals engage in physical activity. Therefore, it’s crucial that everybody, regardless of their age, background, or capability, feels encouraged to incorporate physical exercise into their everyday routines.

‘We aim to transform the UK into the most physically active country in Europe, leading to potential annual savings of up to £1 billion in healthcare costs associated with lack of exercise, as well as an extra £3.6 billion in Gross Domestic Product due to improved productivity.’

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