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Does exercise help sleep in the elderly?

(National Sleep Foundation) Sleep complaints are common in adults 65 years and older. Even minor sleep complaints can lead to increased risk of accidents, falls, chronic fatigue, and decreased quality of life, while more significant sleep difficulties can lead to cognitive decline, reduced immune function, and depression in older adults.
Because older adults are more likely to wake up after initially falling asleep and waking up earlier in the morning than younger adults, there have been quite a few research studies that have examined whether exercise can help older adults improve their sleep.
The results of these studies indicate that regular exercise can modestly improve sleep in older adults. How much and what type of exercise is needed? It appears that 150 minutes/week (or about 30 minutes/day on most days of the week) is sufficient to see improvements in sleep quality. This amount is consistent with the exercise needed to recognize other important health benefits such as lower risks for heart disease ,diabetes, and some cancers.
Many different types of activities can help you reach this target, including aerobic activities (e.g., brisk walking, swimming), resistance activities (e.g., weight training), or balance activities (e.g., tai chi). Balance activities are especially important in older adults since these activities can help reduce the risk of falls and subsequent injuries and hospitalizations.
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Please do not give advice. We can best help each other by telling what works for us, not what we think someone else should do.