Yoga Beats Walking for Better Sleep, study Finds

Rolling out a yoga mat and flowing with your breath could be one of the best exercises for improving sleep in the long run.

A meta-analysis of 30 randomized controlled trials revealed that regular, high-intensity yoga is more strongly associated with improved sleep than walking, resistance training, combination exercise, aerobic exercise, or traditional Chinese exercises, like qi gong and tai chi.

The trials included in the analysis came from more than a dozen countries and involved over 2,500 participants with sleep disturbances across all age groups.

Watch the clip below for a summary of the research:

When researchers at the Harbin Sport University in China crunched the numbers, they found that high-intensity yoga for less than 30 minutes, twice a week, was the best exercise antidote for poor sleep.

Walking was the next best form of physical activity, followed by resistance exercise. positive results were seen in as few as 8 to 10 weeks.

Related: These 4 Simple Exercises Could Help Break Your Insomnia

The findings are somewhat inconsistent with a 2023 meta-analysis, which found that aerobic exercise or mid-intensity exercise three times a week is the moast effective way to improve sleep quality in individuals with sleep disturbances.

One of the studies included in that review, though, did indicate that yoga had more significant effects on sleep outcomes than other exercise types.

!A Man and Woman Doing Exercise Outdoors

Researchers found that high-intensity yoga for less than 30 minutes, twice a week, was the best exercise antidote for poor sleep. (https://www.pexels.com/photo/people-doing-yoga-outdoors-7683837/)