Sleep, Sleep Deprivation, and Daytime Activities: A Randomized Controlled Trial of the Effect of Exercise on Sleep

By Ty Sevin, Sep 01, 2021

< Back to Benefits of Strength Training on Sleep and Depression in Older Adults

Nalin A. Singh, Karen M. Clements & Maria A. Fiatarone; Division on Aging, Harvard Medical School; Brockton West Roxbury VA Medical Center; Jean Mayer United States Department of Agriculture Human Nutrition Research Center on Aging at Tufts University; Hebrew Rehabilitation Center for Aged, Roslindale, Massachusetts, U.S.A.

Objectives

The researchers tested the hypothesis that exercise would improve subjective sleep quality and daytime activity in depressed elders. 32 subjects aged 60-84 with a diagnosis of major or minor depression or dysthymia, volunteered to participate in a 10 week study. They were placed in two groups, either participating in a supervised strength training program 3 times per week or in an attention-control group. A combination of sleep quality, depression, and activity scales were used to measure changes.

Results

Exercise significantly improved all subjective sleep-quality and depression measures. Depression measures were reduced by approximately twice that of controls. Habitual activity was not significantly increased by exercise. Quality of life sub-scales significantly improved.

Summary

This study clearly demonstrates that strength training provides benefits well beyond the physical changes. Strength training exercise was also effective in improving subjective sleep quality, depression, and quality of life even without significantly changing habitual activity. This study provides additional motivation for encouraging seniors to engage in strength training on a regular basis.

Keiser Equipment Used

Chest press, lat pull down, leg press, leg extension.

Published in Sleep,20(2);95-101, 1997.

Link to Original Research

About the author

Ty Sevin

Director of Human Performance, Education and Research

Articles by Ty Sevin >

With over 25 years of coaching experience at both the collegiate and Olympic levels, Ty Sevin is one of the most influential track and field coaches in the country. Ty has worked for the United States Olympic Committee, serving as the Director of the Track and Field Residency Program at the USOC Olympic Training Center in Chula Vista, CA. He has also served as an assistant coach for Team USA on three separate occasions, for both the men’s and women’s teams. Ty himself was a four-time U.S. Olympics Trials qualifier in javelin. Ty most recently spent four years as the Associate Head Coach at the University of Texas at Austin for both the men’s and women’s track and field teams. Prior to that, he led the men’s and women’s track and cross-country teams at the University of New Orleans and McNeese State.

Currently, Ty applies his vast industry experience to the role of Director of Human Performance, Research and Education for Keiser Corporation, where he consults with college and professional sports teams regarding the utilization of Keiser strength equipment. He is also responsible for creating educational curriculum relating to human performance and overseeing Keiser research projects