For many of us, especially women, getting a good night's sleep is a luxury. From careers, to kids, to social and family events, life comes first, sleep comes last. Throw biology into the mix -- like a woman's menstrual cycle -- and insomnia becomes even more common. Sleep problems can make it even harder to get the recommended 7.5 to 8 hours of shut-eye necessary to perform your best. Do lifestyle changes such as -10,000 Steps Program for exercise help combat insomnia?
Exercise, especially -Aerobic Exercise, has long been assumed to improve sleep. Scientists at Northwestern University say sleep problems affect millions of adults, who could likely improve their quality of sleep, vitality, and mood with regular aerobic exercise. The researchers say the study is the first to examine the effect of aerobic exercise on insomnia in middle-aged and older adults. About 50% of people middle-aged and older complain of symptoms of chronic insomnia.
Investigators studied 23 sedentary adults, mostly women aged 55 years and older, who had a hard time falling asleep or staying asleep and also reported impaired daytime functioning.
The participants were randomly placed in one of two groups.
One group exercised for two 20-minute sessions four times a week and the other did a 30-40 minute workout four times a week. This went on in both groups for 16 weeks, with participants exercising to 75% of their maximum heart rate on at least two activities, such as riding a stationary bicycle or walking on a treadmill.
In a control group, participants didn’t exert themselves physically but only mentally, taking part in recreational or educational activities, such as attending a cooking class or listening to a museum lecture. This group met for about 45 minutes, three to five times a weeks, also for 16 weeks.
Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime. This is just one more reason to live a healthy life with good eating and regular exercise as the staple.
If you are interested in improving your quality of life, join us today! Lose weight, gain confidence and be healthy with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!
Dr. Deborah Neiman MD
49 U.S. Highway 202
Far Hills, NJ 07931