It is well-known that exercise has tremendous benefits. It is great for cardiovascular health, can support mental performance, provides wonderful opportunities for socialization, and more. It can also help you sleep better. How can exercise reduce sleep apnea symptoms? Read on below to find out.
Weight and Obstructive Sleep Apnea
Obstructive sleep apnea (OSA) is a condition that occurs when tissues in the throat block the free flow of air during sleep, causing apneas (periods of not breathing). Excess fatty tissue, especially when it is around the neck, is a major risk factor for OSA. The fat can place pressure on the airway, causing it to become narrower and making it more difficult for oxygen to flow smoothly.
Exercise can be an important part of a balanced weight loss program. Regular physical activity can burn calories, boost your metabolism, support muscle growth, and more. In combination with a reasonable eating plan, exercise can help you get rid of excess weight and improve the quality of your sleep.
Also, do not think that you must completely transform your body to notice benefits. Even a 10% reduction in weight could significantly reduce sleep apnea symptoms.
What if Losing Weight Is Difficult for You?
Due to genetics or other factors, losing weight is extremely difficult for some people. If that is true of you, do not become downhearted, and do not give up on exercising! Exercise alone, even when it is not accompanied by a reduction in weight, is still hugely beneficial for health. It could even reduce the severity of your OSA.
In 2021, research revealed that after a 12-week exercise program, people with OSA experienced a 25% reduction in their symptoms. There were no significant changes to their weight. The average weight of the study participants was more than 220 pounds, meaning that many of them were considered overweight according to BMI standards.
Also encouraging is the fact that study participants did not have to engage in any extreme exercise. All they did was walk briskly for 30 – 40 minutes four days each week and did light strength training two days each week.
Exercise is hugely important! Try to incorporate a bit more activity into your daily routine. You might just start to sleep better!
Meet the Practice
Dr. Katherine Parét is an experienced dentist who focuses strongly on the overall health of her patients. She is proud to offer sleep apnea treatment, nutritional counseling, and other wellness services. To learn more about how she and our team may be able to serve you, contact Mind Your Mouth at 207-200-4106.