What are the best exercises for insomnia in older adults?

Sleep problems - such as insomnia - are increasingly common worldwide, especially among older adults.

Although insomnia can be treated with cognitive behavioral therapy or sleeping pills, these treatments do not work for everyone. Medications may be helpful in the short term, but some medications have side effects in older adults.

Additionally, exercise has been shown to be an effective way to improve insomnia. But what is the best exercise for a good night's sleep?

Yoga, walking... are exercises that help you sleep better.

Photo: AI

Which exercises improve insomnia?

Research recently published in the scientific journal Sleep and Biological Rhythms , has shown that exercise is actually best for treating insomnia – just under 30 minutes a day.

Researchers at Harbin Sport University (China) conducted a meta-analysis, comparing the overall effects of exercise on sleep quality.

They compared 30 trials including 2,576 participants, with data extraction performed independently by 2 researchers.

The final results showed that high-intensity yoga for less than 30 minutes, twice a week, may be the best exercise for getting a good night's sleep, according to science news site Science Alert.

Next comes walking, strength training and aerobics.

Yoga improves sleep because the controlled breathing exercises performed during yoga activate the parasympathetic nervous system, which reduces heart rate and promotes relaxation, researchers explain.

Sleep researcher, Associate Professor - Dr. Saurabh S. Thosar, working at the Oregon Institute of Occupational Health Sciences (USA), agrees: Yoga can also help reduce joint pain, helping you sleep better.

However, Dr. Arsenio Páez, a sleep researcher at Concordia University in Montreal (Canada), said: Older people may benefit more from low-intensity exercise sessions, according to Science Alert.

Experts now recommend that people exercise according to their preferences and circumstances, as exercise is beneficial for sleep and overall health. Even if yoga is not possible, walking is still good.

Source: https://thanhnien.vn/bai-tap-nao-tot-nhat-de-tri-chung-mat-ngu-cho-nguoi-lon-tuoi-185250828232208564.htm