How Exercise Can Help You Manage Sleep Apnea

“Regular physical activity improves cardiovascular health and can help with weight management, which are both very important for sleep apnea management,” says Madeleine Basist, MD, a pulmonologist at Northwell Health’s Lenox Hill Hospital in New York City.

Here’s what to know if you’re trying to incorporate more exercise into your sleep apnea treatment plan or are looking for ways to get started.

Cardiopulmonary fitness is the capacity of your heart, lungs, and circulatory system to supply oxygen to the muscles during physical activity. When this is lacking, it can lead to sleep disruptions and cardiovascular issues. That’s why maintaining adequate cardiopulmonary fitness is important for everyone, including people with sleep apnea, says Dr. Basist.

Physical activity is also associated with better weight management, which is a significant consideration for some people with sleep apnea, says Basist.

Cardiovascular exercise during the day can increase deep, non-rapid eye movement sleep at night, says Chafen Hart, MD, a sleep medicine specialist at National Jewish Health in Denver.

“This is the type of sleep typically characterized by stable and regular breathing, which is essential for managing sleep apnea,” she says.

There are several factors that come into play when creating a regular workout routine, says Rocky Snyder, CSCS, a personal trainer and conditioning coach in Santa Cruz, California, and author of the strength training guide Return to Center. Here are several things to consider when trying to choose which type of exercise to try.

Focus on Enjoyment

Because all types of physical activity are helpful, trying to make choices when you’re getting started can feeling overwhelming. A good first step is to assess what you actually like to do, says Snyder.

“Motivating yourself to do workouts you don’t enjoy and may actually dislike or dread can only take you so far,” he says. “Instead, take some time to find out what you enjoy and look forward to doing.”

It may take some time to find the right routine. You might not know which you like more when choosing between trail rides on a bike or hikes on foot, for example, if you’ve never tried either before. Doing at least a few sessions of each activity can be a good way to figure out the routine you like best, he says.

Choose Between Group and Solo Activities

Another benefit to trying different types of exercise might be finding out whether you thrive in a group setting, or if you prefer to do physical activity on your own. Or you may discover you want to mix the two, so that you do a couple of group classes and a few solo workouts weekly.

“Particularly if you’re feeling unsure of what you’re doing, or you appreciate the accountability and camaraderie that comes with exercising with other people, group classes may be your best starting point,” Snyder says. Check out what your local fitness center offers; there are often group spin classes, for example, or running clubs that bring people of different abilities together.

Start Gradually

Even if you’re excited to see improvements in your sleep quality, daily energy levels, and mood, it’s important to start slow and build on your progress over time, says Snyder. Not only can going slow help prevent injury — it can also keep you motivated, so that you don’t risk overdoing it and burning out before you gain any traction.

A helpful strategy is to create a schedule in advance that’s realistic and helps you stay consistent, says Snyder. If you’ve slept poorly and feel like you can’t do as much, simply showing up and doing a small amount of physical activity can keep you feeling like you’re moving forward, he says. Instead of walking for an hour, for example, aim for 15 minutes, or even five minutes, depending on how you feel.

Get Help From a Trainer

When you have a chronic condition like sleep apnea, it can be challenging to put your own workout routine together. Because of that, you may want to find out if there’s a personal trainer at your gym or fitness center who can put together a tailored program for you to follow, says Snyder.

If you’re experiencing difficulties related to sleep apnea, such as fatigue or shortness of breath, talk to your doctor about adding pulmonary rehabilitation to your care plan, says Dr. Hart.