5 Best Exercises for Sleep Apnea Weight Loss

sleep-apnea-180x150Sleep apnea is a troubling condition that affects many people and can result in serious consequences. While there are many factors that can cause sleep apnea, being overweight is often at the root of the problem. In addition to using devices or surgical remedies, one of the best things anyone with sleep apnea can do is to shed excess pounds.


Hydrotherapy can be a good place to start, especially for anyone who is extremely obese and simply doesn’t have the stamina for exercise at the beginning of a weight loss regimen. Hydrotherapy gets the body moving but is gentle on the joints. It’s a way of getting mobile in water without placing a strain on the body.


Walking is one of the best forms of exercise that anyone can do. It’s low impact and can be adjusted according to the needs of the individual. For the person who is excessively overweight, a walk can be of a short duration at first.

It may mean walking up and down the driveway in the beginning. In time, that distance can be increased. Add music to get the blood pumping. Go with a friend, or in a group, for additional motivation. If there is a set time for a walk every day with a supportive group of friends and family members, it is much easier to stick to a plan.

Have a treadmill or walk the halls of the local mall to avoid any excuses when the weather does not cooperate. To spice things up, go to the local park or take a road trip to a hiking trail. Choose trails according to difficulty, building up to more advanced trails over time. Plan a vacation to the beach and take leisurely strolls in the surf. Exercising doesn’t have to be a chore. It can be an enjoyable escape.


Cycling is a beneficial way to get the body in motion without causing a major impact on the joints. Try a stationary bike to get started and keep the resistance low in order to avoid strain. This is especially helpful for someone who is extremely overweight and has a hard time finding any energy, contributing to the severity of a sleep apnea condition. The resistance and duration of each round of cycling can increase over time. As stamina builds, it will be time to get outside and really be mobile on a regular bike.

Dance Exercise DVDs

There are a variety of exercises that revolve around dance, such as Zumba. Use a DVD to try it in private and make adjustments in difficulty. Many people simply get pumped listening to the music.

Exercise the Tongue and Throat

Exercising the tongue and throat can actually reduce weight on someone’s neck and tighten the throat muscles, two areas of concern when it comes to sleep apnea. While this will not produce overnight results, it is a step in the right direction.

There are a variety of effective approaches. Pressing the tip of the tongue to the roof of the mouth and the soft palate is one method which involves repeatedly sliding it in a backwards position.

Another helpful exercise is performed by pinning the tongue between the teeth and swallowing several times. Chewing gum is an excellent way to strengthen the muscles of the mouth and can be performed at any time of day.

It is even helpful to hold a tongue depressor between one’s teeth in order to strengthen the jaw. Constricting the throat muscles repeatedly can be beneficial as well.

Interested in learning more about how to lose weight to reduce or cure sleep apnea? Please click here to get ‘Weight Loss For Sleep Apnea Program’.

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