Everyone knows that exercise is beneficial. It is great for your heart, your lungs, your muscles, and even your mental health. But did you know that it may also improve the quality of your nightly rest? Yes, it even has the potential to reduce sleep apnea symptoms! Continue reading this blog post to learn how regular movement can promote better sleep.
The Benefits of Exercise for Sleep Apnea
One major way in which exercise helps with sleep apnea is through weight management. Regular physical activity may help you lose excess weight, which is a major risk factor for obstructive sleep apnea. Carrying extra pounds, particularly around your neck or upper body, can increase the likelihood of airway blockage during sleep. By focusing on weight management through movement and reasonable eating choices, you may experience fewer interruptions in your breathing at night.
Of course, it is also important to acknowledge that body weight can be difficult to manage due to a range of factors. However, regular physical activity — even without weight loss — can still yield amazing benefits. It can strengthen your heart and your lungs, allowing your body to recover more efficiently during sleep. Exercise can also reduce inflammation within your body, including the tissues surrounding your airway, which may further decrease the severity of sleep apnea symptoms.
How Much Exercise Do You Need?
To experience meaningful improvements in sleep apnea symptoms, you do not need to become a professional athlete. The American Heart Association recommends at least 150 minutes of moderate intensity aerobic activity per week. Moderate intensity activities include brisk walking, swimming, cycling, or even mowing the lawn. You can break this up into 30-minute sessions, five days a week. If you prefer shorter workouts, you can choose to exercise for 10 minutes at a time, multiple times each day.
It is also important to schedule regular weight-training or resistance workouts, preferably at least 2 – 3 sessions per week.
Remember that consistency is key. You must find activities that you enjoy and that fit into your lifestyle. Some people benefit from joining group classes, while others prefer exercising solo. If you are new to physical activity, you should start slowly and gradually increase your intensity and duration. Always check with your healthcare provider before beginning a new exercise routine, especially if you have other medical conditions.
Oral Exercises Could Help, Too
In addition to traditional forms of exercise, you can try specific oral exercises to strengthen the muscles of your mouth, tongue, and throat. These exercises target the areas responsible for maintaining an open airway during sleep. By improving muscle tone in your upper airway, you may be able to reduce the frequency of apnea events and snoring. Examples of oral exercises include repeatedly pressing your tongue against the roof of your mouth, sliding your tongue backward, or forcefully pronouncing certain sounds that require tongue and throat movement.
Dedicate a few minutes each day to these exercises, and you may notice a gradual improvement in your symptoms.
Exercise will not cure your sleep apnea, but it could certainly help. Make it your goal to get moving and stay moving!
Meet the Practice
At Bio Dental, Drs. Candida Castillo and Keisi Ikonomi are proud to provide holistic dental care to the North Providence community. Our practice proudly provides laser treatment to tighten tissues in the airway and promote better breathing. We also encourage healthy lifestyle choices, including physical activity. If you would like to learn more about us and how we may be able to help you enjoy improved wellness, contact our office at 401-232-7777.