The effect of physical activity on sleep quality: a systematic review

This systematic review analyzed 14 studies on the relationship between physical activity (PA) intensity and sleep quality. Moderate-intensity exercise, such as walking and tai chi, consistently improved subjective sleep quality across age groups. Vigorous exercise, however, showed mixed results, with limited evidence supporting its benefit for sleep quality. Factors like age and exercise type influenced outcomes, with moderate activities being more effective in promoting sleep for older adults and those with mild sleep complaints. The findings reinforce moderate exercise as a practical, non-drug option for enhancing sleep, essential for cognitive recovery and mental health.

Engage in moderate-intensity exercise, such as walking, tai chi, or cycling, 3–5 times weekly to improve sleep quality and overall well-being. Tailor exercise routines to individual health and age, as moderate activities are particularly effective for older adults. While vigorous exercise has uncertain benefits for sleep, prioritizing moderate-intensity activities is a reliable approach. These recommendations are backed by evidence from diverse studies.