How Can Exercise Reduce Sleep Apnea Symptoms?

If you have been diagnosed with obstructive sleep apnea (OSA), you should take steps to manage your condition. For example, you should use a professional treatment, such as a CPAP machine or an oral appliance from a sleep dentist. However, certain lifestyle changes could also be helpful. For example, you may benefit if you increase your level of physical activity. How can exercise reduce sleep apnea symptoms? This blog post explains.

Exercise and Weight Management

Excessive body fat, particularly around the neck and abdomen, can place pressure on the airway and worsen symptoms of OSA. In many cases, even a modest reduction in body weight can lead to improvements in nighttime breathing. A regular routine of cardiovascular exercise and strength training, along with a reasonable diet, could play a role in helping you to shed some unwanted pounds.

Improvements without Changes in Weight

Due to genetics or certain medical conditions, it is extremely difficult for some people to lose weight. However, exercise can still be highly beneficial for such individuals. Not only can it reduce the risk of heart problems associated with OSA, but it can also improve lung function and allow your body to efficiently utilize the oxygen you breathe. Additionally, it can improve muscle tone throughout your body. Research indicates that regular physical activity, even without changes in weight, can lead to a reduction in sleep apnea symptoms.

How Much Should You Exercise?

You do not need to become a “gym rat” to benefit from exercise. Try to establish a routine of strength training two or three times each week, and aim for 150 minutes of moderate cardiovascular exercise during that same time period. Of course, there is no shame in starting out with less exercise if you have been sedentary in recent years. Do what your body allows, and gradually work your way into a more intense routine.

Exercises for Sleep Apnea

Whole-body exercise is important, but there are some specific movements that can have a direct impact on your airway health. For example, loud singing can strengthen your mouth and throat muscles and possibly lead to a reduction in snoring. You could also try the tiger yell, wherein you should open your mouth as wide as possible and attempt to touch your chin with your tongue.

Exercise is one of the best things you can do for your health! Try to establish a good routine of activity so you can enjoy high-quality sleep.

Meet the Practice

Dr. Laura Philipps is an experienced dentist who has completed extensive, state-of-the-art training in sleep disordered breathing. She and our team are proud to offer sleep apnea treatment via the use of custom-made oral appliances. If you have been struggling to feel well-rested, we would be happy to consult with you. Contact our Midland office at 432-570-4433.