Free Republic
Browse · Search
General/Chat
Topics · Post Article

Skip to comments.

Resistance exercise may be best type for tackling insomnia in older age, data analysis suggests
Medical Xpress / British Medical Journal / Family Medicine and Community Health ^ | March 4, 2025 | Pakwan Bahalayothin et al

Posted on 03/14/2025 6:27:31 PM PDT by ConservativeMind

Resistance or muscle-strengthening exercise, using weights or the body itself, may be the best type of exercise for tackling insomnia in older age, suggests a pooled data analysis of the available research.

Aerobic exercise or a mix of strength, aerobic, balance, and flexibility exercises also seem to be effective.

The researchers scoured research databases for relevant clinical trials, published up to October 2022, that compared physical exercise with routine activities, usual care, other non-physical activity, or health education in people formally diagnosed with insomnia, using the Global Pittsburgh Sleep Quality Index (GPSQI).

The types of exercise covered by the studies included: aerobic, such as cycling, dancing, swimming, brisk walking, and gardening; resistance, such as using weights, push-ups, and planks; balance, such as step-ups, heel-to-toe walking; flexibility, such as gymnastics, yoga, and Pilates; and combination exercise encompassing a mix.

Twenty-four studies, involving 2,045 adults aged at least 60 (average 70), were included in the pooled data analysis.

Over half of the reported exercise intensity was mild to moderate and moderate, with an average length of a session of just over 50 minutes, and frequency around two to three times a week. On average, the exercise programs lasted 14 weeks.

This analysis showed that combined exercise significantly improved the GPSQI by 2.35 points while aerobic activity improved it by 4.35 points.

When the data were pooled using a network meta analysis–a statistical method that combines both direct and indirect effects—strength/resistance exercise was the most effective, improving the GPSQI by 5.75 points.

Aerobic exercise improved the GPQSI by 3.76 points, while combination exercise improved it by 2.54.

Of the comparators, sleep education was the most effective, although what this entailed wasn't clearly defined in the included studies, and it still wasn't as good as muscle strengthening/resistance exercise, the analysis showed.

(Excerpt) Read more at medicalxpress.com ...


TOPICS: Health/Medicine
KEYWORDS: exercise; insomnia; resistance; sleep
To help with sleep issues, strengthening exercises, followed by aerobic, followed by combination exercise, were best, with “sleep education,” following those up on the list.
1 posted on 03/14/2025 6:27:31 PM PDT by ConservativeMind
[ Post Reply | Private Reply | View Replies]

To: Mazey; ckilmer; goodnesswins; Jane Long; jy8z; ProtectOurFreedom; matthew fuller; telescope115; ...

The “Take Charge Of Your Health” Ping List

This high volume ping list is for health articles and studies which describe something you or your doctor, when informed, may be able to immediately implement for your benefit.

Email me to get on either the “Common/Top Issues” (20 - 25% fewer pings) or “Everything” list.

2 posted on 03/14/2025 6:28:20 PM PDT by ConservativeMind (Trump: Befuddling Democrats, Republicans, and the Media for the benefit of the US and all mankind.)
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind

If you are able, hard exercise about 5 hours before bed is best.


3 posted on 03/14/2025 6:33:13 PM PDT by Jonty30 (I have invented blackened salmon salad by baking it in the oven for too long. )
[ Post Reply | Private Reply | To 1 | View Replies]

To: ConservativeMind

I don’t think a person needs cardio, unless they want to run miles. You should get plenty of cardio from the other exercises.


4 posted on 03/14/2025 6:34:17 PM PDT by Jonty30 (I have invented blackened salmon salad by baking it in the oven for too long. )
[ Post Reply | Private Reply | To 1 | View Replies]

To: Jonty30

What if she says no?


5 posted on 03/14/2025 6:35:43 PM PDT by BipolarBob (Whoever said "out of sight, out of mind" never had a snake disappear in their bedroom.)
[ Post Reply | Private Reply | To 3 | View Replies]

To: ConservativeMind

It only works if I turn in at midnight....however a good work out at the gym lowers my BP for a couple of days....Spokeshave at 83.


6 posted on 03/14/2025 6:41:15 PM PDT by spokeshave (Proud Boys, Angry Dads. Grumpy Grandads & Curmudgeons)
[ Post Reply | Private Reply | To 1 | View Replies]

To: BipolarBob

Is she running?


7 posted on 03/14/2025 6:41:32 PM PDT by Jonty30 (I have invented blackened salmon salad by baking it in the oven for too long. )
[ Post Reply | Private Reply | To 5 | View Replies]

To: Jonty30

No, I couldn’t catch her if she did. She says she has a headache or something lame.


8 posted on 03/14/2025 6:44:57 PM PDT by BipolarBob (Whoever said "out of sight, out of mind" never had a snake disappear in their bedroom.)
[ Post Reply | Private Reply | To 7 | View Replies]

To: ConservativeMind

I know this to be true. If I get out and do 600 to 1,200 ft climb over 2 to 3 miles in the hills in the afternoon, I sleep really well.


9 posted on 03/14/2025 6:45:52 PM PDT by ProtectOurFreedom (Democrats who say ‘no one is above the law’ won’t mind going to prison for the money they stole)
[ Post Reply | Private Reply | To 1 | View Replies]

To: BipolarBob

Interlocking grip, head down. Keep elbow straight, follow through.
Golf, right?


10 posted on 03/14/2025 7:49:09 PM PDT by tumblindice (America's founding fathers: all armed conservatives)
[ Post Reply | Private Reply | To 5 | View Replies]

To: tumblindice

Of course.


11 posted on 03/14/2025 7:51:18 PM PDT by BipolarBob (Whoever said "out of sight, out of mind" never had a snake disappear in their bedroom.)
[ Post Reply | Private Reply | To 10 | View Replies]

To: AdmSmith; AnonymousConservative; Arthur Wildfire! March; Berosus; Bockscar; BraveMan; cardinal4; ...

12 posted on 03/15/2025 8:30:31 AM PDT by SunkenCiv (Putin should skip ahead to where he kills himself in the bunker.)
[ Post Reply | Private Reply | View Replies]

Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.

Free Republic
Browse · Search
General/Chat
Topics · Post Article

FreeRepublic, LLC, PO BOX 9771, FRESNO, CA 93794
FreeRepublic.com is powered by software copyright 2000-2008 John Robinson