New Study Reveals The Best Exercise For Beating Insomnia—And It’s Not Walking

Seniors struggling with sleepless nights might find relief in an unexpected place—the gym. A new evidence review suggests that resistance training, such as lifting weights or doing push-ups, is the most effective exercise for improving sleep quality in older adults.

According to a study led by Dr Kittiphon Nagaviroj, an associate professor at Ramathibodi Hospital, Mahidol University in Bangkok, strength-based exercises outperform aerobic and combination workouts when it comes to enhancing sleep. The research, published in the journal Family Medicine and Community Health on March 4, analyzed data from 25 clinical trials involving nearly 2,200 participants.

Why Sleep Declines with Age

Sleep quality naturally declines as people age, and up to 1 in 5 seniors experience insomnia. This can lead to various health problems, including an increased risk of heart disease, cognitive decline, and weakened immunity. While exercise has long been considered beneficial for sleep, researchers sought to determine which type of exercise provides the most relief.

Their findings revealed that resistance exercises led to a 5.7-point increase in sleep quality scores. By comparison, aerobic exercises—such as cycling, swimming, or brisk walking—improved scores by 3.7 points, while combination workouts only increased sleep quality by 2.5 points.

How Strength Training Improves Sleep

The researchers believe that resistance training helps regulate stress hormones, reduce anxiety, and promote relaxation—key factors in achieving restful sleep. Unlike aerobic exercises, which primarily enhance cardiovascular health, strength training stimulates muscle growth, boosts metabolism, and promotes deep sleep cycles.

Dr Nagaviroj’s team concluded that “exercise, particularly strengthening exercise and aerobic exercise, is beneficial for enhancing subjective sleep quality at a clinically significant level compared with normal activities.”

Best Exercises to Combat InsomniaIncorporating the right workouts into a routine can significantly improve sleep quality. Here are some expert-recommended exercises for seniors:

1. Bodyweight Exercises

Push-ups: Strengthen the upper body and improve circulation, which can help relax the muscles before bedtime.

2. Weight Training

Dumbbell Exercises: Lifting light to moderate weights helps boost muscle tone and regulate stress hormones.

3. Low-Impact Aerobic Exercises

Brisk Walking: Helps regulate circadian rhythms and improve overall sleep duration.

Swimming: A full-body workout that reduces stress and improves relaxation.

For seniors battling insomnia, incorporating resistance training into their routine may be a game-changer. While aerobic and combination exercises still offer benefits, strength training appears to be the most effective way to enhance sleep quality. Health experts recommend engaging in these exercises at least three times a week for noticeable improvements in sleep patterns.

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