It is a night struggle to take a good night’s sleep for many old people. Up to 20%of the elderly deal with insomnia, which is risk of greater problems such as tired, grumpy, depression or heart problems.1
Many people return to sleeping pills to help sleeping pills. But they often have side effects such as grogginess and confusion. Can the answer as simple as exercise? Researchers have recently seen dozens of studies and have found the type of exercise that helps the elderly with insomnia to help them sleep better.2 Let’s look at what they found, why it works, and how to catch more Z.
What is insomnia and why do you hit the elderly?
Insomnia is a problem that falls asleep, falls asleep or wakes up too early. It is more common as you get older.
• As you get older, your sleep pattern moves. Your body sometimes wakes you up more often, or healthy problems and drugs interfere with your eyes. In other cases, the knees due to arthritis or the pills you take keeps you wired. Either way, it’s harder to fall asleep and fall asleep all night.
• Poor sleep is more than pulling you out. It allows you to make a mist on the day during the day, increase the probability of an obstacle, and harm memory.
As mentioned, sleeping pills are a dangerous solution. They often cause other problems, such as sleepy or withdrawal symptoms the next day. That’s where the exercise shines. It is a free and safe way to fight insomnia without popping pills.
Think about sleep as if you are recharging your phone. For the elderly, the battery often does not charge the entire amount anymore, but exercise helps backup.
How did the researchers study exercise and sleep?
Scientists have started 25 experiments with 2,170 elderly people who are struggling with insomnia.3 They checked how well they slept compared to those who did not exercise. Their tests are as follows:
• Aerobic movement- Active walking, swimming or dancing -the movement to pump the heart.
• Strength training- You can raise your weight, use elastic bands, or push up your muscles.
• Balance exercise- Standing on one leg or walking on the heel is stable.
• Flexible exercise- Keep stretching or yoga with rimber.
• Combined exercise- Mix like a mix like a walking plus.
They compared these activities with basic sleep tips such as living an ordinary life or getting “going to bed at the same time.” All of these studies were solved and the original test did not match what kind of exercise worked best.
What is the advantage of strength exercise for sleep?
Strength training stole the show. On average, the sleep score is reduced by about 5.75 points. This means that people slept better. Learning good sleep habits, such as adhering to everyday life, helped to lower 4.63 points. Aerobic exercise (such as walking) cuts scores to about 3.76 points and helped about 2.54 points.
• Why does muscle training work so well? – It avoids your muscles and tells you the time to relax in your body.
• Strength training is a superstar for sound sleep. The three -point drop was a great help in relaxing, and muscle training was smashed in the past. Imagine two elderly people. It starts to lift a small weight several times a week and soon sleeps like a rock. The other maintains the same old routine, throws and turns it still. That is the power of muscle training.
• The advantage of strength exercise is far beyond the improvement of sleep. Regular resistance also fights with age-related muscle loss, improves bone density, improves balance, reduces the risk of falling-All concerns of the elderly.
Sleep quality improvement supports overall health and brain function. Therefore, the combined benefits provide the overall approach to welfare, rather than aiming at the anxiety of the intensity as we get older as we age.
How can I use my strength training to accommodate better?
What does this mean to you? If you are an old man who fights sleeping problems, strength training can be a golden ticket. The method of starting is as follows.
• Start with a light weight. Even the soup works. The weight exercise is another option.
• Resistance band use- Elastic code makes muscles work harder.
• Try a wall push up. Or moves in a chair in a chair.
Focus on safety first and then slowly 10 minutes and 2-3 times a week. Gradually, up to 30 to 60 minutes of strength exercise a week, and work on all major muscle groups such as legs, arms, back, chest and core. It is also effective to use your weight for exercise such as squats, push -ups and planks. If you have a condition like arthritis or heart problems, please consult your doctor first.
• Isn’t it weight? – Walking or mixing exercises still don’t help as muscle exercise. key? Keep it. Like watering plants, regular exercise continues to increase sleep benefits. Your body is designed for exercise, so you include your physical activity every day.
• Fulfill your wise sleep habits. Beyond exercise, think about sleeping environments and bedtime to promote better sleep. If you go to bed, your bedrooms will be completely darker and don’t be exposed to blue in the evening. At night, keep the faint lighting and the bedroom temperature cool (60 degrees to 68 degrees in Fahrenheit) and reduce the electromagnetic field in the sleeping environment.
To see more strategies to improve your sleep, such as finding a neutral sleeping location and adjusting your bedtime early, read a comprehensive list of 33 healthy sleep habits.
Road for better sleep
Insomnia struck the elderly, but exercise, especially muscle training, overturns the script. This study proved to surpassed walking or mixing for better sleep. Wouldn’t you give a shot? Some simple movements can wake up freshly instead of frying.
Better sleep is not about a pleasant feeling. You are to talk with your friends or enjoy your life more than a hobby. If someone says you can’t sleep next time, tell me to catch a dumbbell. It may be the secret they dreamed of.
FAQ for strength training and sleep
cue: What is the advantage of strength exercise for sleep?
no way: It helps you to fall asleep faster, get tired of your muscles and calm you to sleep longer. Improved sleep quality increases weekly energy and warnings.
cue: How often do I do strength training for better sleep?
no way: Gradually, you do strength exercise up to 30 to 60 minutes a week, but start from 10 to 15 minutes. Comfortably. Since consistency is the core, find a schedule that can be maintained in the long run.
cue: Can I do strength training if I have a health problem?
no way: Yes, especially if you have arthritis or heart problems, check it with your doctor first. The doctor provides personalized recommendations and guarantees safety.
cue: What should I do if I don’t like weight lifting?
no way: Strength training is best suited for sleep, but walking or yoga is also helpful. Even light strength exercises are beneficial.
cue: How long does it take until my sleep gets better?
no way: Some people can see a change in a few weeks, but it can take a month or two. Maintain positive attitudes and focus on long -term advantages of improved sleep.