Lifting weights, resistance training could help older people manage symptoms of insomnia

Weightlifting could help people over 60 manage their insomnia, international research has found.

Sleep quality tends to decline with age, and with the existing link between exercise and better sleep, researchers from Thailand’s Mahidol University ventured to find out which type of exercise would be most helpful.

A pooled data analysis of 25 studies involving 2170 adults aged at least 60 found resistance exercise, such as lifting weights, push ups or planks, had the most positive impact on sleep.

Over half of the reported exercise intensity was mild to moderate and moderate, with an average session going for just over 50 minutes, around two to three times a week.

The research found aerobic exercise, like cycling, swimming, gardening or brisk walking, was the next best for managing insomnia, followed by a combination of exercise types.

Published in Family Medicine and Community Health, the researchers said while some exercises may prove challenging for older people due to restrictions in physical movement, getting active can be an effective way for older people to chase a good night’s sleep.

“Exercise, particularly strengthening exercise and aerobic exercise, is beneficial for enhancing subjective sleep quality at a clinically significant level compared with normal activities,” they said.