We all know how difficult it is to function after night. Poor sleep. But as you get older, getting a significant amount of shuteye every night becomes more important for your overall health. Unfortunately, it is not uncommon to suffer from insomnia after age 60, and many people Supplement Like Melatonin. But now, a new study shows that working with simple fitness routines in everyday life can greatly improve sleep and increase physical health.
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Can resistance training help insomnia?
The latest results are here Meta -analysis It was published in the journal on March 3 BMJ family medicine and community health. In IT, a research team looked at 24 different research data, including more than 2,000 participants over 60 years old. Insomnia.
The researchers analyzed the data of the participants’ heart and resistance exercise, which was found to be “moderate or medium in mildness” in an average of about 50 minutes per session per week.
Research shows that participants have increased the GPSQI score in all types of exercises. However, the number of people who had strength and resistance increased the most to 5.75 points, and then increased from 3.76 points to aerobic and 2.54 combinations.
Why is this exercise so beneficial to sleep?
In conclusion, researchers added that sleep education had a positive impact on GPSQI. So why do exercise such as weight training and weight exercises Help to relax?
“Sleep is basically a recovery of the wear of the body during the day.” Jade WuPHD, a sleep psychologist in North Carolina and founder of Thrive Sleep Clinic, who is not involved in the latest research, told CNN. “Resistance training literally puts the character wear in the muscles, so sleeping is needed to restore and grow muscles.”
WU said, “Learning a new exercise also builds a new path of the brain and encourages sleep. Because we practice the new things we learn at a certain level of sleep. In short, the resistance training is very effective, ”WU said.
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This type of movement is also suitable for age.
It may be more difficult for us to maintain more aggressive exercise as we get older, but scientists point out that resistance training is actually suitable for the elderly. According to Rachel RoomMaryland’s Johns Hopkins Center for Sleep and Wellness, who are not involved in this study, are associated with the ability to maintain a consistent part of a daily schedule.
“Resistance training is not intense, so it can be a good choice for many people. There is no risk of going over,” she told CNN. “There are warnings we think for the elderly.”
Takeout:
A new study shows that adding resistance to therapy can help improve sleep quality if you are 60 years old or older. According to meta -analysis, activities such as weight loss and weight training have improved the sleep scores of the participants than the aerobic or combination movement.
“Strengthening exercise, especially exercise and aerobic exercises, is advantageous to improve subjective sleep quality at a clinically important level compared to normal activities,” the researchers concluded.
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