Effectiveness of Aerobic and Load Exercise on Insomnia
DOI:
https://doi.org/10.29408/porkes.v9i3.35524Keywords:
Aerobic exercise; weight training; insomnia; sleep qualityAbstract
Insomnia is a sleep disorder that affects approximately 10-30% of the adult population worldwide and is often underestimated despite its significant impact on quality of life, physical health, and psychological well-being. Insomnia management faces various challenges, including varying response to therapy, limited access to evidence-based therapies, and diagnostic complexity. Physical exercise has emerged as a promising non-pharmacological intervention, but inconsistent findings remain regarding the most effective types of exercise. This study aimed to analyze the effectiveness of aerobic exercise and resistance training on improving sleep quality and reducing insomnia symptoms based on a systematic literature review. The method used was a Systematic Literature Review with PRISMA 2020 guidelines. The search was conducted in four databases (SCOPUS, PubMed, Web of Science, Cochrane Library) with a publication limit of the last five years (2022-2026). Of the 985 documents identified, 28 articles met the inclusion criteria. The results of this study indicate that moderate-intensity aerobic exercise (60-75% of maximum heart rate) for 30-60 minutes per session, 3-5 times per week, for a minimum of 8-12 weeks is consistently effective in improving sleep quality in various populations. Strength training is also effective, especially in the elderly. Combining exercise with CBT-I, music therapy, or a circuit program provides more optimal results. The conclusion of this study is that both aerobic and strength training are effective as non-pharmacological therapies for insomnia, with the selection of exercise types tailored to population characteristics. A multimodal approach is recommended for optimal results.
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