Exercise is widely known to improve cardiovascular and respiratory health, reduce stress and anxiety, and promote overall physical and mental well-being.

But did you know that regular physical activity can also help reduce the risk of developing sleep apnea?.

What is Sleep Apnea?

Sleep apnea is a common sleep disorder in which a person’s breathing is repeatedly interrupted during sleep.

This can lead to daytime fatigue, poor concentration, and an increased risk of accidents and other health problems such as high blood pressure, stroke, and heart disease. There are three main types of sleep apnea:.

Obstructive Sleep Apnea

The most common form of sleep apnea, obstructive sleep apnea (OSA) occurs when the muscles in the back of the throat fail to keep the airway open, despite efforts to breathe.

This can cause a person to snore loudly and experience short periods of interrupted breathing (apnea) that can last for 10 seconds or longer. These apnea episodes can occur dozens or even hundreds of times during the night, leading to poor quality sleep and daytime exhaustion.

Central Sleep Apnea

Central sleep apnea occurs when the brain fails to signal the muscles to breathe during sleep. This type of sleep apnea is less common than OSA but can be caused by underlying health conditions such as heart failure or brainstem damage.

Complex Sleep Apnea Syndrome

Complex sleep apnea syndrome, also known as treatment-emergent central sleep apnea, occurs when a person with OSA develops central sleep apnea symptoms while using continuous positive airway pressure (CPAP) therapy to treat their OSA.

How Exercise Can Help

Regular exercise has been shown to reduce the risk of developing OSA and improve symptoms in those who already have the disorder. Exercise can help reduce excess body weight, which is a major risk factor for OSA.

Studies have shown that even moderate weight loss – as little as 5% of total body weight – can significantly improve symptoms of OSA, including snoring and daytime sleepiness. Exercise can also help strengthen the muscles in the upper airway, making it less likely that they will collapse during sleep and cause breathing problems.

One study looked at the effects of aerobic exercise – such as brisk walking, jogging, or cycling – on OSA symptoms in overweight and obese adults. The participants in the study were randomly assigned to either an exercise group or a control group.

The exercise group engaged in moderate-intensity aerobic exercise for 30-40 minutes per day, 3-4 days per week, while the control group did not participate in any structured exercise program. After four months, the exercise group showed significant improvements in OSA symptoms, including a reduction in the number of apnea episodes and improvement in daytime sleepiness, compared to the control group.

In addition to aerobic exercise, strength training exercises – such as weight lifting, push-ups, and sit-ups – can also help improve symptoms of OSA.

Strengthening the muscles in the upper airway can help keep them open during sleep and reduce the risk of airway collapse. Yoga and other forms of mind-body exercise that focus on relaxation and breathing can also be effective in reducing OSA symptoms by improving breathing control and reducing stress.

Other Lifestyle Changes to Reduce Sleep Apnea Risk

Exercise is just one method for reducing the risk of sleep apnea and improving symptoms in those who already have the condition. Other lifestyle changes can also be effective in reducing the risk of developing sleep apnea:.

Lose weight: As mentioned earlier, excess body weight is a major risk factor for OSA. Losing weight through diet and exercise can significantly reduce the risk of developing sleep apnea and improve symptoms in those who already have the disorder.
Avoid alcohol and sedatives: Alcohol and sedatives can relax the muscles in the throat and increase the risk of airway collapse during sleep. Avoiding these substances, particularly before bedtime, can help reduce the risk of sleep apnea.
Sleep on your side: Sleeping on your back can increase the risk of airway collapse during sleep. Try sleeping on your side instead to help keep the airway open.
Quit smoking: Smoking is a major risk factor for sleep apnea and can cause inflammation and narrowing of the airways. Quitting smoking can help reduce the risk of developing the disorder.

Conclusion

Regular exercise is not only good for your overall health and well-being, but it can also help reduce the risk of developing sleep apnea and improve symptoms in those who already have the condition.

Simple lifestyle changes, such as losing weight, avoiding alcohol and sedatives, sleeping on your side, and quitting smoking, can also be effective in reducing the risk of sleep apnea and improving overall health.