Exercise for Seniors Over 70: A Simple Fix for Restless Sleep

It's common for older adults to struggle with sleep, but with exercise for seniors over 70, you can sleep better. Activities that can help include walking, gentle yoga, tai chi, and light stretching.

According to the National Institute on Aging, older adults tend to go to bed earlier and wake up earlier than younger adults. Not only that, but sleep tends to be shorter and lighter, and seniors may wake up more often during the night. This can lead to bad sleep quality, and it can make you feel more tired, lethargic, and foggy during the day.

Tired of feeling this way? Then you need to get active to help with sleep and aging. Seniors in Oakland, CA, should do exercises for seniors over 70 that can keep insomnia and poor-quality sleep at bay.

Which Exercise Is Best for Insomnia?

The exercise that's best for seniors dealing with insomnia is walking. It may sound strange that movement and rest have a positive relationship, but walking can:

• Help regulate your body's internal clock
• Increase natural daytime energy use
• Promote a deeper sleep cycle at night

Walking is also low-impact, so it's safe for your joints while still elevating your heart rate enough to improve your overall health. Even if you walk just 20-30 minutes a day, it can:

• Reduce stress
• Relieve muscle tension
• Help calm the nervous system

Be consistent, as it'll increase the chances of you falling asleep, staying asleep, and most importantly, waking up feeling more refreshed, so you have better senior energy levels. Just make sure you don't do intense walking close to bedtime. This can excite your body too much, so ensure you have enough time to wind down before sleeping.

What Are the Three Exercises That May Help With Insomnia?

Are you now convinced that physical wellness for 70+ seniors can help with poor-quality sleep? Then here are three other exercises besides walking that you can try.

1. Gentle Yoga

You may have already heard about yoga since it's known for calming both the mind and body. It's an age-old practice that pairs slow and controlled movements with deep breathing, which can:

• Ease muscle tension
• Reduce anxiety
• Promote relaxation

So you should do some gentle yoga poses in the evening in preparation for bedtime. Ideas include:

• Child's Pose
• Cat-Cow
• Legs-Up-the-Wall

What's also excellent about yoga is that it can encourage mindfulness. This is where you focus on the present moment, rather than other racing thoughts, which may keep you awake.

The key is to keep your movements light and avoid fast-paced or strength-focused yoga sessions. These can be too stimulating close to bedtime.

2. Tai Chi

Tai chi is another practice that utilizes slow and controlled movements, which means that it has many health benefits. When you're doing these gentle motions, they can help:

• Reduce stress hormones
• Loosen stiff muscles
• Improve balance

Tai chi blends focused breathing with mindful awareness, so you'll get a sense of calm. Not only can you practice it before bed, but also in the morning or afternoon. Even sessions during these times can help regulate the sleep-wake cycle since you can get natural light exposure and purposeful movement.

A side benefit is that if you do tai chi regularly, you'll also support your emotional well-being.

3. Light Stretching

One of the simplest and most effective exercises for dealing with insomnia is light stretching. You don't need to learn anything complicated, and stretching can:

• Relax tight muscles
• Improve circulation
• Release physical tension

In addition, if you do stretching before bedtime, it can signal to your brain that it's time to wind down.

We'd suggest doing a short routine that focuses on the:

• Neck
• Shoulders
• Back
• Legs

If you want, pair it with deep breathing. This can slow your heart rate and calm the nervous system.

The best thing is that you can customize light stretching to whatever you're comfortable with.

Frequently Asked Questions

What Helps the Elderly Sleep at Night?

There are several things that can cause sleep issues in elder care, such as:

• Changing sleep cycles
• Medications
• Chronic pain

But luckily, there are ways to make nights more restful.

The first is creating a consistent sleep schedule. Go to bed and wake up at the same time every day, as this can help regulate your body's internal clock.

In addition, adopt a calming bedtime routine, such as:

• Reading
• Light stretching
• Listening to soft music

Lastly, keep your bedroom cool, dark, and quiet to promote better rest. The mattress and pillows should provide proper support as well.

Should I Do Push-Ups if I Can't Sleep?

Push-ups probably aren't the best choice of activity if older adults can't sleep. They're a high-intensity activity, which means that push-ups raise your heart rate and boost adrenaline. Both things can make it harder to fall asleep.

Instead, do calming and low-impact movements that can settle your nervous system. Ideas include:

• Gentle stretching
• Slow breathing exercises
• Short walk around the house
• Progressive muscle relaxation

What Is the Fastest Way to Cure Insomnia?

There's no instant cure for insomnia, but one of the fastest ways to get relief is to combine several proven techniques. They include:

• Retraining your body's sleep rhythm
• Reducing screen use at least one hour before bed
• Using relaxation techniques (e.g., deep breathing, meditation, a warm bath)
• Improving the sleep environment (e.g., cooler temperatures, blackout curtains, and minimal noise)

Exercise for Seniors Over 70 Can Help With Sleep

It may sound counterintuitive, but exercise for seniors over 70 can be beneficial if you're having restless sleep. The activities we've suggested are just enough to burn energy, but not so much that you're exhausted during the day.

If you keep up with the exercises, then you'll fall and stay asleep much more easily. As a result, you'll enjoy each day more, as you'll be more refreshed and ready to tackle everything!

Want to schedule a tour at a senior living community in Oakland, CA? Then get in touch with us now. The Point at Rockridge has a sixth-floor lounge where you can enjoy the city's best view of the San Francisco Bay Bridge, Golden Gate Bridge, and Mount Tamalpais.