Could weight training help older adults beat insomnia?

Muscle-strengthening exercises, such as lifting dumbbells or using gym equipment, have been shown to reduce sleeplessness among older adults, according to an international team of researchers.

Writing in the Family Medicine And Community Health, the researchers explained that “sleep quality declines with age”, with previous studies suggesting exercise can alleviate insomnia, though the specific type of exercise that works best remained unclear.

“Older people have more significant insomnia than younger people,” they wrote.

“Between 30 per cent and 48 per cent of seniors complain of sleepiness while 12 to 20 per cent have insomnia problems.

“Several studies have linked sleeplessness to metabolic syndrome, hypertension and heart disease. Cognitive decline and prostate cancer risk are related to insomnia.”

Over a 14 week period the researchers analysed 24 clinical trials involving over 2000 people, aged 60 and over, who undertook four types of fitness sessions such as aerobic, strength/resistance, balance, and a combination of all three.

The team then collated the data and the analysis showed that strength/resistance exercise was the most effective at reducing insomnia.

“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality,” they wrote.

Throughout the study, the participants were asked questions from the Pittsburgh Sleep Quality Index (PSQI), a simple questionnaire used to assess sleep.

Detailed analysis showed that strength/resistance exercise produced the greatest increase in sleep quality and improved the global PSQI by 5.75 points while aerobic exercise improved the GPQSI by 3.76 points and combination exercise improved it by 2.54.

Previous studies have reinforced the benefits of exercise for wellbeing, particularly in reducing your risk of developing dementia and living healthier for longer.

The best part is that a small amount of exercise goes a long way with a recent study finding that those who only exercised on the weekends experienced a similar reduction in risk for mild dementia as those who exercised more frequently.

A team of academics from Latin America published their findings in British Journal of Sports Medicine and said their study suggests that even limited physical activity may offer protective cognitive benefits.

“To the best of our knowledge, this is the first prospective cohort study to show that the weekend warrior physical activity pattern and the regularly active physical activity pattern are associated with similar reductions in the risk of mild dementia,” they wrote.

“This study has important implications for policy and practice because the weekend warrior physical activity pattern may be a more convenient option for busy people around the world.”

Participants were separated into four groups, firstly those who did not exercise, weekend warriors (one or two sessions per week), those who were regularly active (three or more sessions per week), and a combined group.

Researchers then assessed each individual’s cognitive function with the Mini-Mental State Examination (MMSE), a set of 11 questions that doctors, and other health professionals use to check for cognitive impairment.

The team found that the risk for mild dementia was between 13 to 25 per cent lower in weekend exercisers, 11 to 12 per cent lower in the regular activity group, and 12 to 16 per cent lower in the two groups combined, compared to participants who did not exercise.

-with PA.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.