Does exercise help sleep apnoea too?

Regular exercise can help reduce sleep apnoea symptoms such as snoring, excessive daytime sleepiness, and fatigue. Exercise increases your oxygen levels, which can improve breathing during sleep. It also helps to maintain a healthy weight which may prevent or reduce obstructive sleep apnoea (OSA).

Studies have shown that even moderate exercise a few times a week can improve sleep apnoea symptoms in people who have lost weight from exercise. Additionally, strengthening the muscles in your neck and throat may help reduce sleep apnoea episodes. This is because these muscles support and stabilize the airway which helps to keep it open during sleep. Finally, regular physical activity also helps to regulate hormones that promote good sleep, vital to combating sleep apnea.

Examples of exercises that may help reduce sleep apnea symptoms include aerobic activities such as walking or jogging, strength training with weights or resistance bands, and yoga. Also, engaging in regular physical activity can increase energy levels during the day, which helps keep you awake and alert at night. Consult your doctor before beginning any exercise program. Your doctor can help with what type of exercise is most suitable for you.

Finally, getting a good night sleep can help reduce sleep apnoea symptoms and improve overall health. Sleep apnoea sufferers should aim to get at least seven hours of quality sleep per night to help reduce symptoms. Exercise can also be a helpful tool to promote good sleep by providing an easy outlet for stress and anxiety that can interfere with quality sleep. Therefore, incorporating physical activity into your lifestyle is an important part of managing sleep apnoea symptoms.

Should I take up running?

Research has shown that taking some form of exercise on a regular basis has many health benefits but finding the exercise routine that you enjoy and that will fit into a sometimes busy lifestyle can be tricky. Some people prefer to attend a fitness class where they can socialise with others whilst improving their fitness level whereas others prefer to go it alone and take up running, it doesn’t really matter what exercise you do as long as you do some.

Walking is a great way to stay fit but unless you walk briskly to great your heart rate up it does not give you the aerobic exercise that we need. Running on the other hand really gets the body working, burning calories and working out the large muscles in the legs. Some people join a running club as running with others can encourage the runner to push themselves further each time but if you prefer to run alone then there are running apps that can be downloaded on a smart phone to structure your running by setting times for running and periods in between for walking. Running to music is a great way to motivate yourself but you will need a good pair of ear buds that will stay in place during the run.

Is yoga a good form of exercise?

Some people see yoga as very gentle and having little effect but yoga can be a great form of exercise although it is not aerobic as such, can really help you tone and improve your posture. Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing. So not only is it good for your body but it is also good for your mind too.

Anyone can do yoga no matter how fit or old you are. Many men and women enjoy yoga well in to their 80’s and it has shown to have a positive health benefit for those that do it regularly.

IF you are looking for something that will get your heart pumping then Yoga may not be for you, but if you are looking to improve your core strength and improve your posture or even if you want to find a form of relaxation, then yoga may be the perfect option.

The NHS states that some research has shown that people for participate in Yoga can find it helps to lower blood pressure, help with depression or stress and also help with aches and pains and balance issues.

It is important to find a Yoga class that suites your style and pace. Most Yoga instructors will tailor classes to suit everyone allowing you to push yourself only when you are ready.

 

 

Finding the motivation to persevere with exercise

It can sometimes be hard to keep up the motivation for exercise, especially if you are not seeing results on the scales. Muscle weighs more than fat and so your weight may take time to decrease, and although a measuring tape is great for comparing week-on-week results, it is not always as satisfying as it can take time to take all the measurements.

When exercising, one way of maintaining motivation is to set achievable targets for yourself that can steadily increase – or decrease if necessary – each week or whatever timeframe you wish to follow. An example would be when on the exercise bike – you may set a target of cycling for ten minutes one day, eleven minutes the next and so on until you reach the level you want to maintain. Alternatively, you may increase the distance – to reach a certain number of kilometres one week and then a slightly higher figure the week after, or you may try to increase your speed to break personal bests for distance travelled in a certain time period.

You could always think of rewards to help inspire yourself too, such as a new piece of clothing if you continue to keep to your exercise schedule. Even if you do not lose a dress size by the date you choose for your reward, you can still find an item that is likely to fit better thanks to your new, leaner shape.

 

 

Using a Device to Monitor your Activity

It’s important to monitor your activity and be aware of how much exercise you are fitting into your daily routine. You may even find that you are doing more exercise than you think – something like walking up a flight of stairs can make an overall difference to your activity levels. Keeping track gives you an important insight into your general health and fitness levels.

Choose how you are going to monitor your fitness levels so that you can keep track of them effectively. There are lots of devices you can use, such as your mobile phone or a wristwatch specifically designed to monitor your activity. If you use your mobile phone, all you will need to do is download an app to count your steps or keep track of your gym sessions.

Keep an eye on how many steps you take a day and how many minutes of activity you undertake. This will be a good indication of whether you are getting enough exercise.