While aerobic exercises, including cycling and swimming, were also found to be helpful, they were less effective in combating insomnia compared to resistance training
New research has revealed that lifting weights and engaging in resistance exercises may help older adults combat insomnia. A study led by the Mahidol University Faculty of Medicine in Bangkok, Thailand, suggests that incorporating strength-building activities—such as using dumbbells or gym equipment—can significantly reduce sleeplessness among the elderly.
While aerobic exercises, including cycling and swimming, were also found to be helpful, they were less effective in combating insomnia compared to resistance training. Huw Edwards, Chief Executive of ukactive, the UK’s trade body for the physical activity sector, commented on the findings, emphasizing the importance of physical activity for overall health. He stated, “Physical activity has a huge role to play in our physical and mental health, with benefits such as better sleep, reduced stress and anxiety, and improved productivity, social connection, and wellbeing.”
Edwards added, “This study highlights the essential role resistance training can play in tackling insomnia for older age groups. We know that exercise not only supports quality sleep, but a good night’s sleep can help us feel better and be more productive the following day.”
The research underscores how physical exercise, particularly resistance training, can provide significant relief for older individuals struggling with sleep disorders, ultimately improving their quality of life.
The Benefits of Exercising During Fasting
Fasting, a practice rooted in cultural, religious, and health traditions, has long been associated with numerous benefits. Despite popular belief that exercise should be avoided while fasting, recent insights suggest that working out during fasting can offer significant health advantages, as long as the right approach is taken.
Fitness expert Kushal Pal Singh of Anytime Fitness explains that fasting and exercise can be a beneficial combination, helping improve fat burning, insulin sensitivity, and mental focus. During fasting, the body’s glycogen levels decrease, prompting it to use stored fat for energy, leading to more effective fat burning.
In addition to physical benefits, fasting combined with exercise can heighten mental clarity and awareness. Many individuals report improved focus and cognitive function during fasted workouts, as the body adapts to alternative fuel sources, including fat.
However, experts caution against engaging in intense physical activities during fasting periods. Singh recommends avoiding heavy workouts, as they can lead to fatigue, dehydration, and muscle breakdown. Instead, individuals should focus on lighter, low-intensity exercises like gentle cardio, yoga, or stretching to maintain movement and flexibility.
For those planning to exercise during fasting, timing is crucial. Scheduling workouts when energy levels are highest can help optimize performance. Additionally, consuming a balanced meal with complex carbohydrates, lean proteins, and healthy fats during the non-fasting window can ensure that energy levels remain sufficient throughout the workout.
Incorporating more cardio activities such as jogging, brisk walking, or swimming, while reducing the intensity of weightlifting, can also make workouts during fasting more effective and sustainable.
In short, while fasting and exercise may seem like an unlikely pairing, they can work together to support better physical and mental health—provided the right balance is maintained.
