Researchers suggest that strength training improves sleep by enhancing mental health, particularly by reducing anxiety and depression. Previous studies have shown that strength training stresses muscle tissue, which may signal to the brain that better sleep is needed for repair. This physiological process helps individuals sleep more soundly.
Benefits of Strength Training Beyond Sleep
Strength training not only improves sleep but also has numerous other health benefits, especially for cardiovascular health and the management of chronic conditions.
1. Reduces the Risk of Cardiovascular Disease
Strength training has a significant protective effect against cardiovascular disease. Adults who engage in regular strength training have a 15% lower overall mortality risk and a 17% lower risk of cardiovascular disease compared to those who don’t. Just 30-60 minutes of strength training per week provides optimal health benefits.
2. Lowers Blood Pressure
Strength training can improve endothelial function, vascular dilation, and electrical conduction in blood vessels, helping lower resting blood pressure, especially in healthy adults, pre-hypertensive individuals, and those with high blood pressure.
3. Reduces the Risk of Diabetes
Strength training improves blood sugar regulation and insulin sensitivity. Observational studies show that regular strength training is associated with a 17% reduced risk of developing diabetes.
4. Lowers Cholesterol and Blood Lipids
Strength training helps lower total cholesterol, triglycerides, and increases HDL-C levels. Studies have shown that strength training lowers cholesterol and triglyceride levels in participants.
5. Reduces Body Fat
Strength training can help build muscle mass and reduce body fat, leading to a healthier body composition.
Best Strength Training Exercises for Those Over 40
As we age, our bodies undergo changes, and the types of exercises that work best for younger individuals might not be suitable. Research published in JAMA Internal Medicine in 2023 identified the most effective strength training methods for people aged 40 and older:
1. Bodyweight Exercises
Exercises like squats, push-ups, and sit-ups are excellent for building muscle strength, especially the core. These exercises can be done at home or in the gym and are easy to modify for different fitness levels.
2. Resistance Band Training
Using resistance bands for muscle training is a fantastic option, as they allow for adjustments in intensity and target specific muscle groups. Resistance bands are especially useful for individuals over 40 as they are gentle on the joints and can be done at home.
3. Gym Equipment
Using weight machines and free weights at the gym under the guidance of a certified trainer is a great way to ensure proper technique and avoid injury. This is especially important for older adults who may need assistance with proper posture and safe practice.
Conclusion
Strength training is not only beneficial for enhancing sleep quality but also improves cardiovascular health, metabolic function, and muscle strength, making it an essential part of a healthy lifestyle. For those over 40, bodyweight exercises, resistance band training, and gym equipment are excellent options to get started. By incorporating just two strength training sessions a week, individuals can improve their sleep, health, and overall well-being.
References
[1]Hirohama K, Imura T, Hori T, Deguchi N, Mitsutake T, Tanaka R. The effects of nonpharmacological sleep hygiene on sleep quality in nonelderly individuals: a systematic review and network meta-analysis of randomized controlled trials. PLoS One. 2024;19(6):e0301616. doi:10.1371/journal.pone.0301616
[2]Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2023 Dec 7.
[3]Prospective Associations of Different Combinations of Aerobic and Muscle-Strengthening Activity With All-Cause, Cardiovascular, and Cancer Mortality. JAMA Intern Med. August 7, 2023.
