Exercise is one of the most powerful tools we have for improving our overall health, yet many people overlook its role in managing specific health issues, such as sleep apnea. Physical activity helps with weight management, strengthens the muscles, and also supports your airway with exercise for sleep apnea. Hence enabling a natural and most-effective solution for various patients.
Among various remedies for sleep apnea, exercise stands out as one of the most top ways to reduce the severity of sleep apnea. According to research it was found that moderate aerobic exercise was linked to a noticeable reduction in the frequency of sleep apnea episodes. Additionally, such effects corresponded to an improvement in the Apnea-Hypopnea Index (AHI) by 42% following exercise compared with control treatments. In this blog, we’ll figure out how does exercise helps sleep apnea and how beneficial regular exercise is for people with sleep apnea.
The Connection Between Exercise and Sleep Apnea
Exercise plays a crucial role in managing sleep apnea, a condition in which breathing stops and starts repeatedly during sleep. One effective exercise for sleep apnea is improving weight management. Excess weight, particularly around the neck, obstructs the airway, worsening sleep apnea. Additionally, exercise strengthens the muscles surrounding the airway, such as those in the throat and tongue.
Regular breathing exercises also improve lung function and breathing efficiency, which aids in reducing apneas. Moreover, exercise for sleep apnea improves sleep quality by helping individuals fall asleep faster and stay asleep longer. Furthermore, a recent study analyzed data from 155,448 individuals in the Ontario Health Study. Thus, highlighting positive effects of aerobic exercise on sleep-disordered breathing from various health behaviors, medical history, demographics, and health service use.
Physical Exercise for Sleep Apnea Symptoms
Here are some exercises for sleep apnea that help to reduce its symptoms leading to further complications.
- Aerobic exercises, like walking, jogging, cycling, or swimming, help with weight loss, particularly around the neck area. This reduces pressure on the airway, improving breathing and sleep quality.
- Jaw exercises help strengthen the jaw muscles, which prevents airway collapse. Opening your mouth wide and moving your jaw forward and backward engages the muscles around your throat and jaw. Thus, reducing the chances of obstruction during sleep.
- Neck and chin exercises strengthen the muscles around the airway, making it less likely to become obstructed. However, simple exercises like chin lifts and neck rolls significantly improve muscle tone and support the airway.
- Tongue and throat exercises focus on strengthening the muscles in the throat and tongue, which prevents the airway from collapsing. For instance, tongue slides and soft palate strengthening exercises to improve airflow during sleep.
- Breathing exercises, such as diaphragmatic breathing, help increase lung capacity and improve breathing efficiency. Moreover, they also promote proper airflow during sleep, reducing the risk of apneas.
- Postural exercises help promote side-sleeping, which reduces the risk of airway obstruction often caused by sleeping on the back.
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What are the Physical Exercises for Snoring and Sleep Apnea
When it comes to managing snoring and sleep apnea, physical exercises like exercise for sleep apnea play a crucial role in reducing symptoms and improving sleep quality. If you snore, you’re much likely to have sleep apnea, both snoring and sleep apnea are often linked to the relaxation of throat muscles and poor muscle tone around the airway. You can also examine conditions by sleep apnea tests. By strengthening these muscles, you prevent the airway from collapsing, making it easier to breathe during sleep.
However, studies have shown that excess weight, especially around the neck and throat area, obstruct the airway, leading to pauses in breathing. Therefore, engaging in aerobic exercises like walking, jogging, or swimming helps reduce weight and fat around the neck. In addition to physical benefits, exercise improves cardiovascular health, which helps your body manage breathing and oxygen levels during sleep.
Breathing Exercises for Sleep Apnea
Breathing exercises help improve airflow and lung capacity, which reduces the severity of sleep apnea symptoms. Here are some of the exercises for sleep apnea that improve breathing issues.
Fake Yell
Open your mouth as wide as possible, sticking your tongue out in a downward position. However, lift your uvula (the small fleshy piece in the back of your throat) as you stick your tongue out. Hold this position for five seconds and repeat 10 times.
Jaw Release
Release your jaw by practicing deep breathing and stretching with your mouth closed. Arch your tongue against the roof of your mouth and slide it back as far as it goes. Moreover, carry on this process for about five minutes, two times a day.
Nasal Breathing
Close your mouth and relax your jaw. Inhale through your nose, close one nostril, and exhale through the other. Alternate nostrils, do this for 10 breaths, to stabilize the airways and encourage nasal breathing.
Diaphragmatic Breathing
Place one hand on your chest and one on your stomach. Inhale deeply through your nose, pushing your stomach out, and exhale slowly. Repeat for 5-10 minutes each day, this is how you practice deep breathing from the diaphragm.
Throat Exercises for Sleep Apnea
Throat exercises target the muscles in the throat to prevent airway collapse during sleep. Hence there are a few throats exercise for sleep apnea that improve your breathing in many ways such as:
Breathing through Nose
Nasal breathing reduces snoring and improves airflow, therefore, if you practice in and out through nose multiple times helps in eliminating sleep apnea episodes.
Pronouncing Vowel Sounds
Repeating vowels (A, E, I, O, U) helps to relax the throat muscles. In this exercise for sleep apnea, you emphasize each vowel sound and repeat them quickly which strengthens the muscles of the throat.
Singing
By singing you involve your vocal cords and mouth resulting in reducing snoring, a fun exercise for sleep apnea.
Mouth Exercises for Sleep Apnea
Mouth exercises aim to strengthen the muscles around the mouth, tongue, and jaw, which helps keep the airway open during sleep. Furthermore, with regular exercise for sleep apnea you prevent airway from collapsing and hence reduces sleep problems. The exercises are:
Palate Stretch
Open your mouth wide while saying “ah” to stretch the soft palate. Hold for 20 seconds, rest for five seconds, and repeat 5-10 times. Essentially, this strengthens the roof of the mouth and can reduce sleep apnea symptoms.
Spoon Holding Between Lips
Place the handle of a spoon between your lips and hold it for 10 seconds without using your teeth. As you progress, add small weights to the spoon for added resistance. Repeat 10 times.
Front-to-Back Tongue Slide
Place your tongue tip against the top front teeth and slowly slide it back along the roof of your mouth. Repeat 5-10 times to strengthen the tongue and reduce the risk of airway collapse.
Tongue Pushup
Stick your tongue outward against the roof of your mouth and press it for 10 seconds. Repeat this five times. This exercise strengthens the tongue and soft palate to help prevent airway blockages.
Final Thoughts on Exercise and Sleep Apnea
Exercise is a powerful and natural remedy for sleep apnea, offering an accessible and effective solution for many people dealing with this condition. Whether it’s improving weight management, or enhancing lung capacity, exercise for sleep apnea plays a crucial role in improving overall sleep quality. If you’re struggling with sleep apnea, consider making exercise a part of your treatment plan. Not only will you feel better overall, but you might also notice fewer disruptions to your sleep. However, contact one of the leading sleep specialists to get more restful and healthier sleep solutions.
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