Low-Intensity Resistance Exercises Have a Positive Impact on Sleep Duration

Recent research by scientists at the University of Otago in New Zealand indicates that low-intensity resistance exercises can help increase sleep duration. The study, published in the 'BMJ' medical journal, examined the relationship between short sessions of evening strength training and an additional half hour of sleep. Jennifer Gill, the lead researcher and a PhD student at the University of Otago, told the 'Health' website that their findings show individuals who engaged in physical activity before sleep slept about 27 minutes longer than participants who remained seated all night. This study involved a sample of 28 individuals, primarily women, with an average age of 25. Participants took part in two experimental sessions. In one, they simply sat and watched television, while in the other, they interrupted their sitting every 30 minutes with three minutes of resistance exercises. The focus of this research was on the squat movement, which engages the body's largest muscles, including the gluteals, hamstrings, and quadriceps, and requires little equipment or space. The results of this study also showed that the quality of participants' sleep did not change. This finding is significant as previous research has indicated that late-night exercise may disrupt sleep. Justin Bickford, a physiotherapist at Memorial Hermann Hospital in Texas who participated in the study, also told the 'Health' website, 'Many people do not exercise, and many do not sleep well. However, if they knew that they do not need to exercise a lot or at high intensity to improve the quality and duration of sleep, they would likely be more inclined to exercise.' In this context, Raj Dasgupta, a medical expert and specialist at the National Council on Aging in the U.S., stated that since this study involved only 28 participants and the population examined was limited to young women, the results may not be applicable to a broader population. He added, 'More research is needed to confirm and validate the results.' Nevertheless, this study suggests that engaging in low-intensity resistance exercises at night may help individuals spend more time sleeping and get closer to existing recommendations for at least seven hours of sleep at night. These findings could contribute to a revision of sleep health recommendations and provide manageable solutions for individuals who tend to be inactive at night. Previous findings also indicate that increased activity reduces blood sugar and fat levels. Scientists generally recommend seven to nine hours of nightly sleep to reduce the risk of chronic diseases.