Health
To improve your sleep, do this activity before bed, experts suggest
Restful sleep could be a few squats away.
Participating in evening exercise could help promote better rest at night, according to new research published in the journal BMJ Open Sport & Exercise Medicine.
In particular, short bouts of resistance or strength training at night — including exercises like squats, calf raises and standing knee raises — were found to have a positive impact on sleep quality and quantity.
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In the randomized trial, 28 participants each completed one of two four-hour sessions.
One consisted of prolonged sitting. In the other session, the participants sat but took breaks every half-hour to complete three minutes of bodyweight resistance exercises.
Evening exercise has the potential to improve a person’s sleep period and total sleep time, the study revealed. (iStock)
The regular activity breaks were shown to increase average sleep period time and time spent asleep by nearly 30 minutes.
The New Zealand-based researchers did not note a significant effect on mean sleep efficiency (the ratio of total sleep time to total time in bed), wake after sleep onset (the total amount of time that a person is awake after having initially fallen asleep) or the number of awakenings during the night.
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“Performing bodyweight resistance exercise activity breaks in the evening has the potential to improve sleep period and total sleep time, and does not disrupt other aspects of sleep quality or subsequent 24-hour physical activity,” the researchers concluded.
Health benefits of evening exercise
Sleep expert Dr. Wendy Troxel, a senior behavioral and social scientist at the Rand Corporation in Utah, called this study “really exciting” in an interview with Fox News Digital.
Troxel considered the findings “particularly notable,” as there has been “controversy” surrounding the optimal timing and intensity of exercise in relation to sleep.
Walking in the evening, particularly after dinner, has a plethora of benefits, according to experts. (iStock)
“These are very short bouts of relatively low-intensity physical activity that anyone could do in their evening hours,” she said.
“And I think it really speaks to the potential harms of extended periods of sedentary activity.”
“Whether you’re old or young, we see benefits of exercise after dinner in particular.”
Being excessively sedentary comes with a “number of health consequences,” the expert warned, including a 30% increased mortality risk.
“So, this suggests that just little bouts of physical activity in the evening hours, to get you off the couch and moving … could have benefits for your sleep and your health more globally,” Troxel added.
Short breaks of light physical activity leading to better sleep speaks to the “harms of extended periods of sedentary activity,” said a sleep expert. (iStock)
Celebrity personal trainer Kollins Ezekh in Los Angeles confirmed that evening exercise can help promote better sleep by reducing stress and anxiety.
“Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body,” he told Fox News Digital.
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Exercising before bedtime can also lower the body’s core temperature, signaling that it’s time for rest, according to the fitness expert.
“Plus, the natural fatigue from a good workout makes it easier to fall asleep,” he added.
In addition to improving sleep, evening exercise can also reduce stress levels, boost metabolism and improve digestion, according to Ezekh.
A personal trainer recommends doing yoga or Pilates in the evening as a way to stretch and relax before bedtime. (iStock)
Troxel agreed that engaging in small exercise breaks can tire out the body without causing pain or overstimulation.
“It helps to prepare your body and your brain by reducing stress and expending some energy for a good night’s sleep,” she said.
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Small bouts of activity will also help the brain separate pre-bedtime activities from actual bedtime, she added.
“If you’re just sitting on the couch doing nothing for hours prior to bedtime, it’s hard for the brain to distinguish, ‘OK, bed is the time for real rest and restoration,’” she said.
Best exercises for nighttime
To avoid overstimulation, Ezekh recommended choosing low- to moderate-intensity exercises in the evening.
These might include yoga or Pilates that focus on mindful breathing, stretching and relaxation, “which can help you unwind before bed,” he said, as well as light cardio.
“Keeping the intensity moderate ensures that your body can relax into sleep rather than being wired,” said one expert. (iStock)
“A brisk walk or easy cycling can help burn off energy without making you too energized before sleep,” the trainer added.
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Bodyweight exercises such as squats, lunges or push-ups are also a great option, Ezekh said.
“Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body.”
Dr. Tina Sadarangani, nurse practitioner and assistant professor at the NYU College of Nursing, told Fox News Digital that everyone should engage in low-impact exercise, like brisk walks, after the last meal of the day.
“Whether you’re old or young, we see benefits of exercise after dinner in particular,” she said.
“We get steadier blood sugar, smoother digestion and a happier mood, and I can’t think of a single population that wouldn’t benefit from that.”
An expert suggests that everyone should engage in low-impact exercise before bed. (iStock)
In addition to movement before bed, Sadarangani recommends avoiding screen exposure before bedtime, along with stimulants like caffeine, alcohol, or tobacco and nicotine products.
It’s also important to create an environment that’s conducive to slumber, she added.
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“We have to give our bodies the signal that it’s time to sleep.”
Fox News Digital reached out to the study researchers for comment.
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Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27.
In a post on Substack titled “The Day I’ll Never Remember,” she detailed a sudden episode that left her unable to recall the current month, year and president.
“I thought it was 2024. And I believed Joe Biden was president,” she wrote.
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The event occurred while Couric was attending the Aspen Ideas Festival in Colorado, during which she participated in two public panels — one on AI and one on journalism — both of which she cannot remember at all.
“I have no idea what we talked about, or of what occurred when the panels ended,” she said.
Journalist Katie Couric is sharing a scary medical episode that she experienced on June 27. (Getty Images)
John Molner — Couric’s husband, who was in attendance at the festival and the two panels — also shared his account.
After the event, someone told Molner that Katie wasn’t feeling well. When he reached her, an EMT and a doctor were tending to her. “I could tell something was off,” he wrote. “It could have been altitude sickness, but Katie was definitely not all there.”
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At the hospital, when Couric struggled to recall the year, the president and her grandchildren’s names, doctors began checking for a stroke.
An MRI revealed no signs of stroke, which was a relief, but “Katie’s ‘fog’ became a lot more apparent,” Molner wrote.
John Molner, Couric’s husband, who was in attendance at the festival and the two panels, also shared his account. (Getty Images)
“She repeatedly asked me the same questions: ‘What was I doing before we got to the hospital?’ ‘Why am I at the hospital?’”
Couric was ultimately diagnosed with transient global amnesia, a sudden, temporary episode of memory loss that prevents a person from forming new memories and may also erase some recent memories, according to Mayo Clinic.
“The cause seems to be as mysterious as the brain itself.”
It is not caused by a stroke, seizure or head injury, and it usually resolves completely within 24 hours.
“[It’s] just a very weird neural episode that’s pretty uncommon and, at least in most cases, is a ‘one and done’ experience,” Molner said.
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Couric said she finally began feeling “like herself” again around 9 p.m. and went to sleep at 2 a.m.
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.”
As TGA leaves a “permanent gap in memory” for the duration of the episode and for hours beforehand, Couric said that from around noon on that day until at least 7 p.m. will remain a “big, black hole.” (Getty Images)
Data shows that approximately three to eight people per 100,000 will have an episode of transient global amnesia, with people 50 years of age and older at higher risk.
The specific cause of TGA is not known, but some experts believe it stems from a “temporary dysfunction in the brain’s hippocampus — the area responsible for creating new memories,” Couric shared.
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“Doctors believe this is driven by brief interruptions in blood or oxygen flow, or microscopic spasm in the blood vessels.”
Episodes could potentially be triggered by intense physical exertion, emotional distress, extreme temperature changes or migraines, experts say.
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Approximately 15% of patients will have a recurrence 10 years later.
“Why did this happen to me? Was the altitude an issue? Was I dehydrated? Tired? Stressed? The literature doesn’t seem to indicate that these are contributing factors, but the cause seems to be as mysterious as the brain itself,” Couric wrote.
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise. (iStock)
“All I know is that those hours will be forever lost. Someone described it as my brain failing to hit the ‘record button.’”
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“While this was a freaky occurrence, it could have been much more serious. So ultimately, I’m relieved — even though several hours of a Saturday in June will always be missing for me.”
Anyone who experiences sudden memory loss, confusion, difficulty speaking, weakness, numbness, vision changes, severe headache or other stroke-like symptoms should seek immediate medical attention or call 911, doctors advise.
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Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers.
That’s according to a recent study led by Stony Brook Medicine in New York, which evaluated the cognitive function of 4,000 adults 80 and over who participated in multiple aging and longevity studies over several years.
Among this group, 6% to 10% were classified as super movers, which means they walk at a much faster pace than others of the same age and gender — at speeds comparable to people three decades younger.
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The super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed.
The findings were published in the journal Neurology on June 16.
Older adults identified as “super movers” are about half as likely to develop cognitive impairment than their peers. (iStock)
“The study reinforces that mobility and brain health are closely connected,” lead study author Dr. Joe Verghese, MD, neurologist at Stony Brook Medicine, told Fox News Digital. “This suggests that preserving mobility may be an important marker of healthy brain aging and resilience.”
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The most intriguing finding, according to Verghese, was that super movers maintained cognitive function despite having similar dementia-related brain changes as their peers.
In postmortem brain analysis, there was no difference in dementia-related pathologies between the super movers and the slower walkers, the study stated.
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“This suggests they may possess resilience mechanisms that help preserve brain function even in the presence of age-related changes,” he said. “Understanding these resilience factors could lead to new strategies for promoting healthy brain aging.”
As the study was observational, there were some limitations, and it does not prove that walking faster prevents dementia, the researchers noted.
Super movers were found to have about half the risk of cognitive decline compared to seniors with typical gait speed. (iStock)
“Other factors, such as cardiovascular health, physical fitness or genetics, may also contribute to both faster walking and better cognitive outcomes,” Verghese said.
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This study adds to growing evidence that what’s good for the heart and muscles also benefits the brain, he noted, adding that “staying physically active remains one of the most effective, evidence-based ways to support healthy aging.”
“Walking speed is best viewed as a marker of overall health, not a treatment.”
“The broader message is that physical activity is important at any age,” Verghese said. “Walking is an easy step-up point because you don’t need any special equipment. You can do it inside or outdoors, and you can do it on a regular basis. You can walk with a dog, you can walk with a friend.”
Any activity is beneficial if it’s done regularly and with the right intensity, he added.
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Rather than just trying to walk faster, the neurologist recommends that seniors focus on maintaining mobility through regular physical activity, strength training, balance exercises and good cardiovascular health.
“Walking speed is best viewed as a marker of overall health, not a treatment,” Verghese noted.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking.
Major public health guidelines from the CDC and U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking. (iStock)
This can be achieved by walking 30 minutes a day, five days a week, or about 20 to 25 minutes most days. Another option is to engage in shorter sessions that add up over the day.
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“You have to do it within your health limitations and medical conditions,” Verghese advised. “So if there are any medical concerns, I would get your physician to clear you before starting exercise.” The good thing about walking, he added, is that you can start at a slow pace and then gradually build up to a brisker pace.
“And then adding on strength and balance training, whatever age you are, I think is also important.”
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