A study has shown that strength training effectively treats insomnia in the elderly.
Research findings published in the journal Family Medicine and Community Health indicate that strength training is the most effective exercise for treating insomnia in the elderly.
In an unprecedented aging era where the population over 65 exceeds the population under 18, it is essential to manage insomnia, which is more severe and shared among the elderly than among the young.
The research team analyzed approximately 2,000 elderly individuals aged 60 and above who were diagnosed with insomnia by synthesizing data from 24 previous studies and clinical trials. Most of the studies were conducted in Asia, and those conducted in North America, Europe, and South America were also included.
The research team categorized the patients’ exercise patterns into five categories: aerobic (dance, cycling, swimming, brisk walking), bodyweight (push-ups), balance (step-ups), flexibility (gymnastics), and compound (yoga, Pilates).
More than half of the patients performed low to moderate-intensity exercise for an average of about 50 minutes per session, and most exercised 2 to 3 times a week on average for 14 weeks. The Pittsburgh Sleep Quality Index (PSQI) measured the patients’ sleep quality.
After analyzing the data, the research team reported that the PSQI score of patients who participated in the combined exercise program increased by 2.35 points, indicating improvement. In comparison, the PSQI score of patients who engaged in aerobic exercise decreased by 4.36 points. Strength and resistance training increased the patients’ PSQI scores by 5.75 points, making it the most effective method for improving sleep quality.
Experts have evaluated that, in addition to the existing understanding that sleep disorders reduce physical and cognitive performance, they have confirmed a bidirectional relationship where physical activity/exercise can improve sleep.
They expected that strength training could benefit overall health, help alleviate insomnia, and prevent muscle atrophy and falls.
Insomnia reduces the quality of life by causing daytime fatigue, anxiety, decreased concentration, and a decline in the enjoyment of life. Searching for new methods to treat insomnia in the elderly is an important issue both on a personal and societal level.
The research results indicate that strength training improves sleep in older people, which is encouraging. Still, additional studies seem necessary to establish the optimal exercise protocol for sleep improvement and fully understand its effects.
Experts have reported that long-term studies should be conducted to evaluate the lasting effects of different treatments for insomnia in the elderly, identify factors that can predict long-term treatment outcomes, and establish strategies to help the elderly maintain improved sleep habits and prevent the recurrence of insomnia after treatment.
Most Commented