Millions of people don’t get enough sleep every night, even if they know how important it is to their physical and mental health.

And as we age, some people have extra trouble getting the right amount of rest (which varies for each individual, of course).

But here’s one thing everyone should know: Exercise will help you get more and better sleep. Studies show that regular, moderately intense exercise improves sleep length and quality. Whether it’s walking, running, weightlifting, yoga…

“Sleep quality and quantity are two important aspects of reducing stress, improving mood, and providing lots of energy,” the Functional Aging Institute says. “Lack of sleep and stress go hand in hand.”

The National Sleep Foundation adds, “Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight, and energy level.”

After 65, sleep issues can increase accidents, falls, cognitive decline, depression, and more.

Here are a few tips for restful nights.

• Don’t exercise too close to bedtime since it can stimulate your brain and raise your body temperature, changes that can keep you up.
• Maintain bedtime routines and schedules.
• Get some sunlight every day.
• Keep your bedroom cool, dark, and free of electronics.
• Avoid caffeine after noon and too much alcohol close to bedtime.
• Don’t drink much of anything as bedtime approaches; it could make you need to get out of bed.
• Talk to your doctor about chronic issues. You could have sleep apnea or another serious but treatable disorder.

When you’re not sleeping, train with us at Your Personal Best Training Studio, where our functional aging experts can assist you with your health and fitness goals.

We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

Paul Pedrazas, 72, has been engaged in strength training and cardio/aerobic exercise for decades. His friends picked one or the other – or, worse, didn’t exercise at all. But for Paul, the combination of strength and endurance training was key.

“I just always knew I had to do both — that’s what worked for me,” says Paul, a semi-retired real estate agent. “That’s always been my M.O.”

He had a family history of heart disease and Type 2 diabetes he wanted to pro-actively manage, and he combined fitness with healthy eating to overcome a few challenges along the way.

A Powerful Combination

Paul’s belief in using a two-pronged approach to exercise – rather than choosing to, say, run but never lift weights – gained tremendous validation on an international scale recently. Australian researchers compared exercise habits and obesity among 1.7 million Americans. They categorized men and women as being overweight, active or inactive – and whether they participated in aerobic exercise, resistance training or both.

No surprise: Fewer active people were fat.

But here’s the news. The rate of obesity declined dramatically further among people who – like Paul – performed both types of exercise regularly.

Researchers stress that more study is needed into the complex causes of obesity. They say it’s possible that the combination of both types of exercise causes changes in our bodies and even brains that lower the risk of gaining too much weight.

Diet is, of course, crucial to avoiding obesity. And any exercise is better than none.

Don’t Neglect Strength Training

But too many “older” people resist the idea of strength training. They think it will make them bulky or give them huge muscles. Or they don’t see the point in lifting weights, using resistance bands, or even practicing yoga and doing pushups.

But starting sometime in midlife, human beings lose muscle mass consistently – unless they engage in strength training to build it up again. Weightlifting (or any resistance training) is essential also for bone health and good balance to avoid falls after 50. It helps us sleep better. It’s good for our skin tone and complexion.

We could go on and on – and no one is suggesting you shouldn’t engage in cardio exercises, like jogging, swimming or using an elliptical machine.

But keep this research in mind when you’re planning your exercise. Come talk to us about your fitness goals and how to incorporate both facets into your fitness regime.

It’s always worked for Paul.

“It makes me feel good,” he says. “When I’m stressed, I can go and do some aerobics and weightlifting, and guess what? My mood is elevated, I’m on a bit of a high, and it brings back that ‘can do’ attitude.

“Unfortunately, people get older and fail to exercise, or maybe they just go for a walk. And they lose that sense of confidence, and it leads to further deterioration of the body. That’s never going to be me.”