September 20, 2022

4 Exercises for Better Sleep


According to a poll by the National Sleep Foundation, just under 40% of people over the age of 65 wake up several times during the night, and around a quarter of seniors self-report having trouble falling asleep regularly.

Medical conditions, side effects of medication, mental health issues like stress and anxiety, and diet are among the reasons that older people don’t get a good night’s sleep–along with natural changes in the circadian rhythm as we age.

A Northwestern University study, however, found that aerobic exercise was the most effective way for middle-aged and senior adults diagnosed with insomnia to get better sleep.

People in the study exercised for two 20-minute sessions or one 30-40 minute session four times per week, and they reported a marked improvement in sleep quality along with fewer symptoms of depression and less daytime drowsiness.

CooperstownCenter for Rehabilitation and Nursing would like to present four exercises that can help tire your body out by the end of the day.

  1. Swimming or Water Aerobics

Exercising in the pool is great for older adults because it’s easy on the joints. Upstate New York weather makes it hard to swim year-round, but there are plenty of indoor pools in the area that allow lap swimming and offer water-based exercise classes for seniors.

  1. Dancing

You may not think of dancing as being exercise, but the continuous movement will do your body good. Inquire at local studios about dance classes that can improve your cardio.

  1. Cycling or Jogging

Jogging isn’t for everyone, but even a brisk walk outside or on a treadmill will provide good aerobic exercise. If you’re not able to ride a bike, a stationary bike at a fitness center will do the trick.

  1. Outdoor Games

When the weather allows, take advantage and get outside. Whether it’s a round of golf, some tennis or pickleball, or even lawn games like cornhole, horseshoes, or shuffleboard, the combination of movement and fresh air will invigorate your body and help you rest in the evening.


To learn more about Cooperstown Center for Rehabilitation and Nursing and all of the services they offer, visit

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