Vigorous Exercise Improves Sleep in Older Adults With Mild Cognitive Impairment

A new study from Texas A&M University School of Public Health provides clarity on how exercise can improve sleep for older adults with mild cognitive impairment—a condition that affects millions and is linked to an increased risk of dementia. The research, published in the journal Digital Health, finds that while both light and vigorous physical activity reduce sleep disturbances, high-intensity workouts offer the greatest benefit.

For years, experts have debated which type of exercise best promotes better sleep. Some studies have suggested that light activities like walking or stretching are most effective, while others have recommended moderate workouts such as jogging. A few have even found that vigorous exercise, such as swimming, might worsen sleep. This inconsistency has been a challenge, especially for the estimated 8 to 10 million older adults in the United States who live with mild cognitive impairment (MCI) and already struggle with poor sleep.

People with MCI tend to sleep about 34 minutes less per night than their peers, take longer to fall asleep, and spend more time awake during the night. Poor sleep is not only disruptive but also a known risk factor for cognitive decline and dementia.

The Texas A&M study, led by digital health care expert Jungjoo “Jay” Lee and health behavior expert Junhyoung “Paul” Kim, used objective measurements to address the limitations of previous research, which often relied on self-reported surveys. The team tracked the sleep of seven older adults with MCI at a long-term care facility over 14 days, using Oura Rings to monitor physical movement, heart rate spikes, and skin temperature changes. These devices provided a more accurate picture of sleep quality and disturbances.

The results were clear: high-intensity exercise was the most effective at reducing sleep disruptions. For every extra second of vigorous activity, sleep disturbances decreased by nearly a fifth of a second. Light activity also had a positive effect, though to a lesser extent, while moderate exercise did not significantly impact sleep quality.

“Most previous studies on sleep issues with this group relied on self-reported surveys, which can be problematic for participants with cognitive impairment,” says Kim. “We used a more objective measurement.”

Despite the study’s small sample size and lack of detail on the specific types of vigorous exercise, the findings are significant. The number of older adults with MCI in the United States is expected to grow by 76%—to over 21 million—by 2060. Tailored exercise programs, such as group walking clubs or swimming lessons, could offer practical and enjoyable ways for these individuals to improve their sleep and overall quality of life.

The study underscores the importance of personalized exercise recommendations for older adults with MCI, highlighting that high-intensity workouts may be particularly beneficial for sleep quality. As researchers continue to explore this relationship, the hope is that evidence-based interventions can help mitigate the risks associated with poor sleep and cognitive decline.

Study Details

• Researchers: Jungjoo “Jay” Lee, Junhyoung “Paul” Kim, Center for Community Health and Aging, Texas A&M University School of Public Health
• Journal: Digital Health
• Method: Objective measurement using Oura Rings to track sleep disturbances
• Participants: Seven older adults with mild cognitive impairment
• Key Finding: High-intensity exercise most effectively reduces sleep disturbances in older adults with MCI

Source: Texas A&M University School of Public Health

Context and Related Research Previous studies have linked sleep disturbances in older adults with an increased risk of cognitive decline and dementia. Research published in journals such as Frontiers in Aging Neuroscience and the International Journal of Environmental Research and Public Health has highlighted the association between poor sleep and cognitive impairment, reinforcing the need for targeted interventions. The Texas A&M study builds on this body of work by providing objective evidence on the role of exercise intensity in improving sleep quality for those with MCI.

What Comes Next While the current study is limited by its small sample size, the findings suggest a promising direction for future research. Larger, more diverse studies are needed to confirm these results and explore the specific types of high-intensity exercise that may be most beneficial. In the meantime, health professionals may consider recommending a variety of exercise options to older adults with MCI, with an emphasis on high-intensity activities for those who can safely participate.