Insomnia is the third most frequent health complaint in the United States. One-third of individuals older than 65 have chronic insomnia, according to sleep expert Carlos Schenck, MD.

What is the connection between exercise and sleep?

Numerous studies show that vigorous exercise is one of the most effective lifestyle modifications you can make to promote natural restful sleep.” If you’re currently sedentary, have limiting medical conditions, or are returning from an exercise hiatus, you should always consult your physician before starting an exercise regimen. Once cleared, Dr. James Fries, M.D., author of Living Well:  Taking Care of Yourself in the Middle and Later Years, recommends stretching, strengthening, and aerobic exercise.  When you begin, start slowly and gradually work up to longer workouts.  For example, set a heart rate target goal of 60% of your maximum for 15-30 minutes twice a week. Dr. Fries believes mature adults need aerobic exercise more than ever, and offers this calming advice: “Some people worry that they have only so many heartbeats in a lifetime and that exercise will increase their heart rates and use them up.  In fact, because of the decrease in resting heart rate, the fit individual uses 10% to 25% fewer heartbeats in the course of a day.”

Chair-based exercise is a great alternative to traditional aerobic exercise. “Sit and Be Fit”, the PBS program, offers instruction on chair-based exercise at home.  You can also use the Resistance Chair®, which is set up to provide a total body, low-impact workout, done mostly from a seated position.  There is stretching, strengthening using the resistance cables that come already attached to the Chair, and light cardio that includes marching in place, sitting jacks, modified squats, and stepping while holding on to the back of the Chair.  If you need to improve your balance and aerobic capacity, chair-based exercise is the safest way to begin, even before walking.  Remember, start gently and go slowly.  If you’re sore, substitute one activity for another.  Don’t give up! 

To read the full article and references, visit http://vqactioncare.com/press/countingsheep.pdf.

Written by: Carolyn Nutovic

Carolyn Nutovic is a certified personal trainer with the National Academy of Sports Medicine and a customer service representative at VQ ActionCare, developers of the complete at-home Resistance Chair® exercise system for mature adults. For more information please visit, www.vqactioncare.com. Carolyn may be contacted at (877) 368-6800 or via email at cnutovic@vqactioncare.com.