Before you reach for that sleeping pill, you may want to add some light exercise in the evening to help you sleep better.
Research from the University of Otago suggests that short bursts of light activity in the evening can improve sleep, challenging the long-held belief that exercise before bed should be avoided.
In a study published in BMJ Open Sport & Exercise Medicine, participants alternated between prolonged sitting and sitting interrupted by three-minute activity breaks every half hour.
This intervention led to participants sleeping 30 minutes longer.
Lead author Jennifer Gale, a PhD candidate in the Department of Human Nutrition at the time of the study, notes that prolonged sitting is linked to higher risks of diabetes, cardiovascular disease and death.
She highlights the benefits of short, light exercises such as chair squats, calf raises and standing knee raises with straight-leg hip extensions.
These exercises can be done without equipment and do not disrupt activities like watching TV.
Dr. Meredith Peddie, the primary investigator and a senior lecturer in the Department of Human Nutrition at the time of the study, emphasizes the importance of moving regularly, suggesting alternatives like walking around the house, marching on the spot or dancing.
This regular movement can lead to longer and better-quality sleep, which is crucial, as insufficient sleep can negatively impact diet and is associated with heart disease and type 2 diabetes.
The findings challenge current sleep guidelines that discourage exercise before bed.
Dr. Peddie suggests that these guidelines may need revisiting, as their study demonstrates the health benefits of breaking up prolonged sitting with light activity.
Other types of activity that can be used to interrupt lengthy sitting in the evening include boxing moves, balancing on one foot, high kicks, various types of jumping, stepping up and down on a nearby step if one is available, and yoga poses.
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Source: sciencedaily.com/releases/2024/07/240716202259.htm
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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