Lifting weights helps older people tackle insomnia, research suggests

Between 30% and 48% of seniors complain of sleepiness while 12–20% have insomnia problems. File picture.

Research suggests that lifting weights helps older people beat insomnia.

Experts found that resistance or muscle-strengthening exercises – such as lifting dumbbells or using gym equipment – helped cut sleeplessness.

Taking aerobic exercise (such as brisk walking, cycling or swimming), or a mix of exercises (such as aerobic classes, weight training and Pilates) also helped tackle insomnia, though it was less effective.

The study, published in the journal Family Medicine And Community Health, told how “sleep quality declines with age”.

It said: “Older people have more significant insomnia than younger people.

“Between 30% and 48% of seniors complain of sleepiness while 12–20% have insomnia problems.

“Strong evidence links sleeplessness to depression, anxiety and other mental health disorders.

“Several studies have linked sleeplessness to metabolic syndrome, hypertension and heart disease. Cognitive decline and prostate cancer risk are related to insomnia.” 

The researchers said previous studies have found that exercise helps insomnia but it has not been clear which type might be most beneficial.

To answer this question, they looked at 24 clinical trials involving 2,045 people who were aged 60 and over.

The types of exercise covered by the studies included: aerobic, such as cycling, dancing, swimming, brisk walking, and hiking; resistance, such as lifting weights, arm curls, wall push-ups, and resistance machines or equipment; balance, such as sideways walking, heel-to-toe walking, one-leg standing; flexibility, such as gymnastics, yoga, dance and Pilates; and combination exercise which included several types.

Researchers from Mahidol University Faculty of Medicine in Bangkok say 'Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.' File picture

Across all the studies, more than half included exercise that was mild to moderate, or moderate intensity, with the average length of a session just over 50 minutes, and frequency around two to three times a week. On average, the exercise programmes lasted 14 weeks.

The results showed that, using a standard scale of sleep and sleep quality, strength/resistance exercise was the most effective at cutting insomnia.

The scale used was the Pittsburgh Sleep Quality Index (PSQI), which is a simple questionnaire used to assess sleep.

Using this, detailed analysis showed that strength/resistance exercise improved the GPSQI by 5.75 points.

Aerobic exercise improved the GPQSI by 3.76 points while combination exercise improved it by 2.54.

The researchers, from the Mahidol University Faculty of Medicine in Bangkok, concluded: “Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”