Researchers at the University of Otago conducted a study showing that light physical activity in the evening, such as chair squats, calf raises, and standing knee raises, can extend sleep duration by 30 minutes.
A new study suggests that engaging in light exercises like chair squats and calf raises during the evening can help extend sleep by up to 30 minutes, offering a healthful alternative to prolonged sitting and potentially mitigating risks like diabetes and heart disease.
Rigorous exercise before bed has long been discouraged, but University of Otago researchers have found short bursts of light activity can lead to better sleep.
In a world first study, published in BMJ Open Sport & Exercise Medicine and funded by the Health Research Council, participants completed two four-hour evening intervention sessions of prolonged sitting, and sitting interrupted with three-minute activity breaks every half hour.
Benefits of Light Evening Exercise
The researchers found that after the participants completed the activity breaks intervention they slept for 30 minutes longer.
Lead author Jennifer Gale, PhD candidate in the Department of Human Nutrition, says sitting for long periods is associated with an increased risk of diabetes,
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