Insomnia, easy awakening, difficulty falling asleep, poor sleep effect...... Many people have sleep problems, what should they do if they want to improve their sleep quality but don't want to use drugs indiscriminately? A recent study found that one type of exercise is most effective in improving sleep quality, not running or walking.
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"The best exercise to improve sleep" is released,
It works best to improve the quality of sleep!
In June 2024, a study published in the international academic journal PLoS · Synthesis found that strength training was the most effective in improving sleep and improving sleep quality after comparing the effects of different measures such as exercise, diet, and sleep hygiene on sleep quality! ①
Screenshot of the study
The study included 2649 participants aged between 16 and 62.2 years, 74.1% of whom were women. The study covered a wide range of people, including people with poor sleep quality, obese people, postmenopausal women, and inactive adults.
Participants were randomly assigned to two groups: an intervention group and a control group. Interventions for exercise include: aerobic exercise, strength training, walking, yoga, meditation and Baduanjin.
Through the use of actigraphy, the participants' sleep quality and the self-assessment of the participants' sleep status were recorded. The final experimental score showed that those who were strength trained had the highest score, which was significantly better than physical activity and nutritional intervention.
The final study found that for people under 65 years of age, strength training is the most effective non-drug way to improve sleep quality, more effective than aerobic exercises such as running and walking.
Why does strength training help improve sleep? Researchers say strength training can improve sleep by improving mental health, such as anxiety and depression. Previous studies have also shown that strength training puts a strain on muscle tissue, potentially signaling to the brain that the body needs better sleep to repair the damage.
Gym machine strength training area, health times picture
Doing it 2 times a week, there are so many benefits of strength training
The benefits of strength training are not only to improve sleep, but also to reduce the "three highs" and prevent cardiovascular diseases. A scientific statement issued by the United States Heart Association in 2023 states that strength training can enhance muscle movement and is an effective way to reduce the risk of cardiovascular disease. At the same time, strength training can lower blood pressure, blood sugar, blood lipids, and body fat. ②
Screenshot of the study
1. Strength training reduces the risk of cardiovascular disease
Strength training has a good effect on cardiovascular disease and risk factors. Adults who did regular strength training had a nearly 15% lower risk of all-cause mortality and a nearly 17% lower risk of cardiovascular disease compared with adults who did not engage in strength training; Just 30~60 minutes of strength training per week can bring the most benefits.
2. Strength training can help lower blood pressure
Strength training can reduce resting blood pressure in healthy adults, people with prehypertension, people with hypertension, and people with increased cardiometabolic risk by improving endothelial function, vasodilation, and vascular electrical conduction.
3. Strength training can reduce the risk of diabetes
Strength training has been associated with improving blood glucose and insulin resistance levels in different populations. Results from observational studies showed that regular strength training was associated with a 17% reduction in the incidence of diabetes compared to those who did not engage in strength training.
4. Strength training can lower blood lipids and cholesterol
Strength training can have a beneficial effect on total cholesterol, triglycerides, and HDL-C levels. The data showed that strength training reduced cholesterol levels and triglyceride levels in the participants.
5. Strength training can reduce body fat content
Strength training appears to build muscle and reduce body fat content.
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These strength training methods,
Especially suitable for those after the age of 40
What are the strength trainings? Strength training can include: free weight training (e.g., dumbbell lifting, barbell), bodyweight training (e.g., push-ups, bodyweight squats), gym equipment training, elastic band training.
What should I do strength training? At a certain age, the body's function declines, and exercise will be different from that of 20-year-olds and 30-year-olds. In 2023, a study published in the journal United States Internal Medicine found the most suitable way to exercise for people over 40 years old. Best Strength Training Methods After 40: (3)
1. Bodyweight training: Use bodyweight for exercises such as squats, push-ups, and sit-ups, which can be done at home or at the gym, to build core strength and muscle strength.
Bodyweight exercise, health time chart
2. Elastic band training: Use elastic bands for muscle strength training, with the option to adjust exercises of different intensities and parts, suitable for the specific needs of people over 40 years old.
3. Fitness equipment training: Muscle strength training can be carried out in the gym or fitness studio, guided by professional coaches to ensure correct posture and safety.
Source: Health Times