A new methodology review and a twinous analysis of the network of spoiled experiences with evidence shows that exercise, especially exercises and aerobic exercises, is beneficial to enhance the quality of self -sleep at an important clinical level compared to regular activities, which are compatible with previous studies; The strengthening of it is the highest effective, followed by exercise and complex exercises.
The practice of resistance or strengthening muscles, using weights or body itself, may be the best type of exercise to treat insomnia at an older age. Credit Image: Engin Akyurt.
Sleep quality decreases with age. The elderly have the most important most important of the youth.
Between 30 % and 48 % of the elderly complain of drowsiness, while 12-20 % suffer from insomnia problems.
Family doctors see about 5.5 million patients every year for insomnia.
Strong evidence links insomnia to depression, anxiety and other mental health disorders.
Several studies have linked insomnia to metabolic syndrome, high blood pressure and heart disease. The cognitive decrease and the risk of prostate cancer are associated with insomnia.
Insomnia also increases the possibility of poor function, absence, and poor performance, which costs a health care system and society.
The previously published research indicates that the exercise helps relieve the symptoms of insomnia, but it is not clear the type of exercise that may be very useful.
In an attempt to find out this, Dr. Thonnerat Ansaisenoy and his colleagues at the University of Maidol have postponed research databases of relevant clinical trials, which were published until October 2022 and that compared physical exercise with routine activities, usual care, other inadvertent activity, or health education in people who have been formally diagnosed with complex bars, using Global Pittsburgh Clease Clease).
Types of exercises covered by studies include: aerobic, such as cycling, dance, swimming, walking and gardening; Resistance, such as the use of weights, payment, and panels; Balance, such as steps-up, heels to the toe walking; Flexibility, such as gymnastics, yoga, and hallis; An exercise mixture includes a mixture.
Twenty -four studies, which included 2045 adults between the ages of 60 (70 average), included in the collected data analysis.
Most of them were implemented in Asia (56 %), North America (16 %), South America (16 %) and Europe (12 %). One in five was implemented in the sponsorship of the elderly.
More than half of the intensity of the exercise amounting to light to moderate and moderate, with average length of the session slightly more than 50 minutes, hesitated about 2 to 3 times a week.
On average, exercise programs lasted for 14 weeks.
The analysis of the collected data only includes studies that are looking for exercise and exercise, because there were not sufficient studies that cover other types of exercise.
This analysis showed that the joint exercise greatly improved GPSQI by 2.35 points, while the air activity improved it by 4.35 points.
When the data was assembled using a mesh dead analysis, the strength/resistance exercise was the most effective, which leads to 5.75 points.
The exercise has improved GPQSI by 3.76 points, while the complex exercise improved it by 2.54.
Among the comparisons, sleep teaching was the most effective, although what this followed was not clearly defined in the studies covered, and it was still not good like muscle enhancement/resistance exercise.
The authors concluded that “exercise, especially exercise and air exercises, are useful for enhancing the quality of self -sleep at an important clinical level compared to regular activities.”
the Results Posted in the magazine Family medicine and community health.
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Bakwan with hiliathine And others. 2025. The effect of different types of physical exercises on the quality of sleep in the elderly of insomnia: a systematic review and a twiny of the network for the random experiences that control it. Family medicine and community health 13: e003056; DOI: 10.1136/FMCH-2024-003056