Studies have found that insomnia is related to age. Middle-aged and elderly people suffer from insomnia for a long time, and women are more serious than men. The criteria for judging insomnia are:
1, sleep for more than 30 minutes.
2, the quality of sleep decreased, and I woke up twice all night.
3. The total sleep time is usually less than 6 hours.
Many studies have shown that aerobic exercise is more conducive to improving sleep.
It is found that 1: Exercise four times a week can obviously improve the sleep quality of insomnia people. Exercise four times a week, do two groups of 20 minutes' exercise each time, or do 30-40 minutes' exercise continuously at a time. Keep at least 150 minutes of exercise every week, and sleep will be obviously improved after 4 months.
Discovery 2: High-intensity aerobic exercise can protect women from menopause insomnia. Studies have shown that women who maintain high-intensity exercise for a long time have better sleep quality than women who do not exercise or exercise less for a long time. But intense daily life and housework don't seem to have this effect.
Discovery 3: Aerobic exercise can change the overweight problem of chronic insomnia patients and the sleep problem of obese men. Exercise 3-5 times a week, at least 30 minutes of aerobic exercise, such as jogging, swimming, cycling, etc. After 6 months, the effect is remarkable.
Aerobic exercise is a physical exercise carried out by human body under the condition of sufficient oxygen, which is characterized by low intensity, rhythm and long duration.
The following aerobic exercises are recommended:
1, swimming and whole-body exercise are very effective in improving cardiopulmonary function.
2, jogging or brisk walking, low intensity, easy to adhere to.
3, aerobics, relax and shape.
4. Ride a bike and exercise your whole body muscles.
5, fitness ball, good for pelvic cavity and spine.
6, skipping rope, the best effect of reducing fat.
Aerobic exercise can not only improve sleep, but also improve self-control and help us cultivate and adhere to a healthy life.
Way.