Struggling with insomnia? You’re not alone… But strength training may be the solution to restful sleep every night!
Researchers recently analysed 24 studies involving older adults
with sleep issues and found that while all forms of exercise helped improve sleep, strength training had the most profound impact.
If you’re tossing and turning at night, strength training might just be the answer…
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Strength training: The sleep booster you didn’t know you needed
How is it possible that strength training works wonders for sleep?
Turns out, it´s not just about building muscle:
* Resistance exercises help regulate hormones like cortisol, reducing stress and paving the way for restful nights.
* These exercises calm the nervous system, making it easier to unwind.
* As we age, we lose muscle mass – a condition called sarcopenia. Strength training fights this, and promotes a stronger, more resilient body.
In this scientific review, published in Family Medicine and Community Health, participants who incorporated resistance exercises, like lifting weights or using resistance bands, reported significant improvements in sleep quality, duration, and efficiency.
So, if sleepless nights have been your reality, it might be time to swap counting sheep for counting reps!
Keep reading…
How to start strength training – for better sleep…
Don’t worry if you’ve never picked up a weight in your life. You don’t need a gym membership or complex equipment to enjoy the benefits of strength training.
Here’s how to ease into it…
Start with bodyweight exercises:
Try chair squats, wall push-ups, or seated leg lifts. These are gentle on joints and perfect for beginners.
Use resistance bands:
Affordable and portable, resistance bands offer a great way to build strength without straining.
Grab light weights:
Even household items like water bottles can serve as makeshift weights for exercises like bicep curls.
Focus on full-body movements:
Target multiple muscle groups with exercises like seated marches or arm raises.
Aim for 2-3 sessions per week:
Research suggests just two strength-training sessions weekly can make a noticeable difference in sleep.
References:
https://fmch.bmj.com/content/13/1/e003056
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