- 50%of the elderly have sleep problems, including insomnia.
- Insomnia can increase human risk of many health problems, including cognitive impairment and risk of falls.
- Changes in lifestyles, such as more physical activity, can help to treat insomnia.
- A new study shows that resistance or strength exercise can be the best exercise to improve the insomnia of the elderly.
In this study, the researchers analyzed the data of 24 previous studies and clinical trials, with more than 2,000 adults over 60 years old and diagnosed with insomnia.
Most studies have been carried out in Asia, North America, Europe and South America.
In this study, researchers focused on five types of exercise patterns.
- Aerobic movement including dance, bicycle, swimming and active walking
- Body weight exercise such as wall push up
- Balanced exercise like step up
- Flexible exercise like gymnastics
- Combination exercise including yoga and pilates.
More than half of the research participants were found in mild or medium or medium exercise strength, and the session lasted for an average of about 50 minutes.
Most participants exercised two or three times a week and the exercise program lasted for 14 weeks.
As a result of the analysis, the researchers have greatly improved the PSQI scores to 2.35 points, while those who focus on aerobic movement reduced the PSQI score to 4.36 points.
Overall, researchers found that strength and resistance training improved the PSQI score of 5.75.
Today’s medical news I had a chance to talk Vernon Williams, MDFounding director of sports neurology and sports nerves and painkillers at Cedars-Sinai Orthopedic Surgery in Los Angeles.
Williams, who are not involved in research, said, “I know that sleep disorders reduce physical performance and cognitive performance. “We have evidence that sleep improves and improves physical and cognitive performance.”
“It’s fun to see additional evidence that there is a two -way relationship to improve the surface of physical activity/exercise. There was a previous publication that supported this and it is better to see additional evidence. ”
Williams said, “We also quickly acquire more information and evidence about the benefits of the resistance movement.
“I talk about the importance of fighting between middle -aged and elderly patients and often breeding, and the importance of fall prevention, as well as the protection of dry muscle mass during the health crisis. This further supports the importance of resistance training as well as heart, balance and flexibility education. ”
MNT also NADEEM ALI, MDHackensack University Medical Center in New Jersey has mentioned that resistance exercises can help overall health and help ease insomnia, but it will work best with a wide range of approaches.
“Finding a new way of treating insomnia for the elderly is important for various reasons, and insomnia greatly reduces the quality of life, which affects individual welfare and extensive social health because it can reduce the fatigue, hypersensitivity, concentration and activity of Sunday.
“Resistance training shows a promise to improve the sleep of the elderly, but more research is needed to fully understand the effect and determine the optimal exercise protocol. Before starting a new exercise program, especially if you have a basic health state, it’s best to consult with a medical professional. ”
-Nadeem Ali, MD
“In the next step (in this study), we can identify factors that predict long -term success, development and test strategies that help to evaluate the continuous effects of the various insomnia treatment of the elderly and to help the elderly maintain sleep habits and complete treatment.”
finally, Scott Kaiser, MDThe elderly or healthy board of directors of the Pacific Neuroscience Institute of the Provisions St. John’s Health Center in Santa Monica, California, said. MNT He was happy to see the research in this field because insomnia is an important issue for many people.
Kaiser said, “The elderly have greater insomnia than young people and the ratio is quite high.
“And poor sleep in sleep has a great influence on various aspects of health and welfare. In the healthy aging, the two are actually important, maintaining quality sleep and regular physical activity. It is great to see these studies tie these things together in two things that can be helpful to us immediately and long distances together. ”
-Scott Kaiser, MD
KAISER also talked about the importance of more research in this field. People over 65 years old I’m under 18 years old. ”
“And the relationship between insomnia on the overall health and welfare of the elderly, the poor effects of sleep quality, and the increase in the risk of dementia and other chronic diseases is really important.”
“If we don’t invest in this type of research now, it’s easy to ignore or ignore someone. But if we do not increase our investment in this type of research, we will have serious society, health and economic impacts in the next decades, ”Kaiser warned.
