The Effect of Structured Exercise on Sleep During the Corresponding Night Among Older Women in an Exercise Program

The optimal exercise intervention for sleep quality in adults: A systematic review and network meta-analysis

BACKGROUND

The impact of various exercise modalities on the improvement of sleep quality in adults remains controversial.

OBJECTIVE

This study aimed to perform a network meta-analysis to analyze the effects of different exercise interventions on sleep quality in adults.

METHODS

The PubMed, Cochrane, Embase, Web of Science, and EBSCO databases were searched for studies published from March 18, 1993, to March 18, 2023. The Cochrane risk of bias tool was used to assess the quality of the included studies. Then, a random-effects network meta-analysis was conducted within a frequentist framework.

RESULTS

A total of 2142 participants from 27 randomized controlled trials were included in the analysis. Exercise modalities such as Pilates, yoga, and traditional Chinese exercises were found to significantly improve sleep quality when compared to a no-exercise control group, with Pilates exhibiting the most potent effect at a 95.3% improvement level.

CONCLUSION

This study demonstrates that exercise interventions are effective in enhancing sleep quality in adults. Adapting exercise to individual preferences and needs may maximize the sleep-related benefits of the activity.

REGISTRATION

The review was registered with PROSPERO, registration number CRD42023434565.

No effects of different modalities of a single bout of exercise on sleep architecture and appetite in healthy overweight or obese young adults

BACKGROUND

Studies on the effect of acute exercise on sleep quality and quantity reported contradictory results and the bulk of these studies were conducted in lean individuals. Furthermore, not many studies have assessed subsequent changes in appetite following an acute bout of exercise. Therefore, the exact effect of aerobic acute exercise on sleep parameters in overweight/obese young adults remains unclear. As such, the purpose of this study was to investigate the effects of a single bout of aerobic exercise on sleep architecture in healthy, overweight/obese, young adults.

METHODS

Eighteen participants (50% female; mean age 21±1 year) with no self-reported sleep disorders or chronic health conditions took part in this study. The Balke-Ware procedure (treadmill-graded test) was used to determine exhaustion peak oxygen consumption (VO_2peak). The intervention consisted of three conditions (no exercise, moderate, and intensive). Heart rates corresponding to 50% and 75% VO_2peak were used to establish work rates for moderate and intense exercise conditions, respectively. Following each intervention, sleep parameters were measured throughout the night using polysomnography. Additionally, participants completed appetite visual analogue scales before each meal, on the day of the exercise, and the following day.

RESULTS

Univariable analyses did not yield significant results between the independent variables (condition, order, and sex) and sleep parameters; however, the intense condition (normalised to the moderate condition) had a positive relationship with the number of arousals during the subsequent night. No significant effects were noted for the multivariate analysis. Further, there was no global effect of order (p = 0.651), sex (p = 0.628), and appetite time (p = 0.400) and individual sleep characteristics did not have an effect on the Hunger and Fullness scales. However, the percentage of stage 2 had a positive effect on the Quantity scale, and the amount and percentage of time spent in REM had a negative effect on the Quantity scale, but multivariable analyses were not significant.

CONCLUSION

Acute aerobic exercise (intense or moderate) does not have beneficial or adverse effects on sleep quality and quantity in young adults with overweight/obesity. Subjective appetite may have a relationship with REM and stage 2 sleep independent of exercise.

Measurement of Physical Activity with Wrist-Worn ActiGraph GT3X+ in Older Women

Higher wear compliance has been seen with wrist placed accelerometers versus hip placed. Performance of wrist placed ActiGraph GT3X+ accelerometer (GT3X+, ActiGraph LLC, Pensacola, FL) in assessing physical activity (PA) remains unclear.

PURPOSE

This study examined GT3X+'s performance in measuring PA energy expenditure (PAEE) and classifying PA intensity in older women.

METHODS

Women [n = 89, age = 65.6 (4.3)] wore GT3X+ and SenseWear Armband Mini (SWAM, BodyMedia Inc. Pittsburgh, PA) for 2 weeks. Concurrently, doubly labeled water (DLW) determined total daily energy expenditure (TDEE). Resting energy expenditure (REE) was determined by Indirect Calorimetry. Data was processed using manufacturer-provided software. Bivariate correlations, Intra Class Correlations, and Bland-Altman plots were performed to evaluate agreement between GT3X+ and criterion measures for sedentary time, light and moderate-to-vigorous PA (determined by SWAM) and PAEE (determined by SWAM and by DLW and REE). Epoch-by-epoch analysis evaluated discrepancy and agreement of PA intensity classification between GT3X+ and SWAM.

RESULTS

For PAEE, GT3X+ showed moderate correlations with criterion measures (r = 0.413, 0.400 with SWAM; r = 0.564, 0.501 with DLW and REE), but Bland-Altman plots showed large variability. When estimating time spent in PA intensity, GT3X+ underestimated sedentary time and overestimated PA intensity compared to SWAM. During epoch-by-epoch analysis, GT3X+ misclassified light intensity PA as moderate-to-vigorous PA 72% of the time. Counts per minute showed strong correlations with criterion measures (r = 0.68, 0.625 for SWAM and DLW and REE respectively).

CONCLUSION

Current equations and cut points do not provide accurate measures of PA with wrist-worn GT3X+ in older women.

Examining the Role of Exercise Timing in Weight Management: A Review

Many adults cite exercise as a primary strategy for losing weight, yet exercise alone is modestly effective for weight loss and results in variable weight loss responses. It is possible that some of the variability in weight loss may be explained by the time of day that exercise is performed. Few studies have directly compared the effects of exercise performed at different times of the day (i. e., morning versus evening exercise). Results from these existing studies are mixed with some studies demonstrating superior weight and fat mass loss from morning exercise, while other studies have found that evening exercise may be better for weight management. Exercise timing may alter modifiable lifestyle behaviors involved in weight management, such as non-exercise physical activity, energy intake, and sleep. The purpose of this review is to summarize evidence for and against time-of-day dependent effects of exercise on weight management. Although limited, we also review studies that have examined the effect of exercise timing on other lifestyle behaviors linked to body weight regulation. While exercise at any time of day is beneficial for health, understanding whether there is an optimal time of day to exercise may advance personalized treatment paradigms for weight management.