Has anyone started an exercise program after starting CPAP

[tuna]

I was up to 4 miles a day walking, that was till I broke my ankle slipping in a water puddle, now I can't walk a mile, now even less with winter setting in! An ankle wrap Pad-a-Cheek sent me helps, but got a long ways to go till I return to normal!

[stacia123]

I exercised pretty well a few years ago, even though I was 200 lbs overweight. Did full workouts from TV ("Caribbean Workout" which isn't on any more) and 20+ minutes on my exercise bike. Never lost a pound. Almost 3 years ago I was finally able to lose that "magic 10%" everyone says one should lose to improve their health, and I became SO ill. It's speculation, but I believe there was a correlation between weight loss and OSA. I think it made my OSA get worse.

During those years where my undiagnosed OSA was really bad, I was hardly able to walk even 10 minutes on the treadmill. The first thing I noticed when I started CPAP in October was that I could do 20 minutes every day, which I've been pretty good about. I dug out my old Caribbean Workout tapes and a few stretch DVDs and hope to incorporate them as well. I don't expect to lose weight, though, but exercise is important whether I lose weight or not.

[kopoloff]

Geez - I start a new exercise program every day. About time I finished one.

In reality, I've been an OSA sufferer and champion snorer (I've snored for Australia) since my teens. I've always been active, playing squash and field hockey. Gave up squash about 10 years ago (knees), but kept up the hockey (about 650 games now) I'm still playing, and loving it. I play on weeknights, and I can attest to the fact that exercise before sleep isn't good. After a match I really struggle to get to sleep, but I know that once I do get to sleep I get really low AHI's.

Now, I've been on the hose for about 2 months, and although I've had my ups and downs, I'm feeling much better. But the real change I notice is that whereas before CPAP I would take 4-5 days for my body to recover, now I amready to go after 2-3 days. Bounce out of bed, which hasn't happened for years. What a revelation!

I hate road running, always seems so pointless, but I can run around a hockey pitch for an hour (and sometimes play another match) chase, and sometimes outrun all the youngies, and go home exhausted, and feeling great. I would venture to say that the hockey has kept me going, and helped with my battles with depression. I can only look forward to continuing improvement in my sleep as a result of CPAP, and a consequential improvement in my hockey and my fitness. Get on that improvement spiral and I'll be like a 19yo again!

Cheers

K

[nightjar]

I used to ride my bike fairly regularly--though nothing like Carbonman!--but until I switched from CPAP to BiPAP a few weeks ago, I hadn't really had the energy to do much of anything.

But just yesterday I ordered some snowshoes for me and my four-year-old. My wife already has some, and I'm hoping we all get outside more often this winter than we have in past winters.

And come spring, I plan on getting back on my road bike. Heck, I may get out my training stand and use it this winter, too.

But I do think using the new BiPAP has given me more energy, and that makes me want to exercise more. Sure would be good to increase my lung capacity and lose weight, too.

nath

[carbonman]

And come spring, I plan on getting back on my road bike. Heck, I may get out my training stand and use it this winter, too.
nath

NJ, sounds like the fire still burns.
Yes, get on that trainer and fan those flames.

If you're interested, go here:
http://www.cyclo-core.com.
It is the training program I use all year.
It is really geared toward cycle fitness,
but anyone can benefit from these programs.
There is a 30min program called "fix-the-back" that changed my life.
This will be my third year using this program.
I started the 12wk offseason program on 12/1.
The work I will do in the next 12wks pays hugh dividends come March.
....and now w/cpap/sleep recovery,
I am really excited to see where it takes me, this year.

I will be on the trainer for awhile, now, too.
Yesterday, 52F, sunny, 33miles.
Today, 6F, 6" snow. Got the blower out this am.

[roster]

Actually, my exercise program has gone in the tank since going on CPAP. Before CPAP, I was driven. I had to be doing something, all the time. Always moving, couldn't relax. Started the day very early with about an hour on the treadmill mostly walking, then ending with about 10-minutes of running at 5 mph. Then, something happened. My job changed in a major way and I was really feeling the stress. Had a hard time going to sleep and staying asleep. Was diagnosed with OSA and for the last 3-1/2 months every day has been a challenge, just to get through it. Zero energy. Mentally sluggish. I feel like I've lost about 30 IQ points. I hit the treadmill about once or twice a week now, at most and I have to absolutely force myself to do it. Still waiting for things to level out and for the energy to come back . . .

What is your leak and AHI typically?

[050681354]

I used to ride my bike fairly regularly--though nothing like Carbonman!--but until I switched from CPAP to BiPAP a few weeks ago, I hadn't really had the energy to do much of anything.

But just yesterday I ordered some snowshoes for me and my four-year-old. My wife already has some, and I'm hoping we all get outside more often this winter than we have in past winters.

And come spring, I plan on getting back on my road bike. Heck, I may get out my training stand and use it this winter, too.

But I do think using the new BiPAP has given me more energy, and that makes me want to exercise more. Sure would be good to increase my lung capacity and lose weight, too.

nath

H Nath,
Here's a great site for you if you're interested in getting into some serious exercise: http://www.crossfit.com/
It's awesome. I WAS always into long distance running, weights etc (even with Apnea and Narcalepsy) but now with an increased energy level it's great. Let me know what you think. I don't know where you live but Crossfit is in ALL cities in North America now (almost). Good luck!!
Crossfit Junkie

[Bluebonnet_Gal]

I used to exercise regularly. Regular exercise is essential for me to maintain a healthy weight. Over the last few years, it has become more and more difficult for me to maintain an exercise program. I injured my knee last spring, had to have surgery for a meniscus tear. I waited several weeks (before knowing what type of injury I had) hoping it would heal on it's own. After determining that it wasn't going to heal on it's own, it took a number of weeks to get from seeing my family practitioner until surgery was finally completed. I didn't exercise at all during that time. Shortly after getting back to work about a week after surgery, I developed phlebitis. I had a couple of painful weeks before that healed. After I was fully recovered from surgery and phlebitis, I found I still had a problem with my knee. At a checkup with my orthopedic surgeon, he discovered that my kneecap was out of place. I had several weeks of physical therapy for that.

While in recovery after the knee surgery, whenever oxygen was removed and I relaxed and just started to doze off, an alarm kept waking me. Apparently it was an oxygen level sensor. The nurse informed me that I likely have sleep apnea. This was about the third time I was told that by a medical professional. Since I had met my $1,000 deductible with the knee surgery, I figured this was a good time to have a sleep study and find out if something can be done to help me. Turns out I have very severe sleep apnea (107 AHI). I suspect I've had it for at least 5 years, possibly 10 or more (judging from the length of time I've battled daytime sleepiness and my husband has complained about my loud snoring). No wonder I'm so exhausted and just can't get motivated to get moving again!

I've been on APAP since Dec 10th. While I feel better, I still have episodes of daytime sleepiness. Based on the severity of my OSA and the length of time I suspect I have suffered with it, I imagine it will take several weeks, maybe months, before I feel the full benefits.

I do want to get back into an exercise regimen, but I haven't managed to motivate myself to get started yet. This morning I had to take my car to the local service station to get a flat tire fixed. My son and his friend were with me and we had agreed to walk a couple of blocks to a local, privately owned sandwich shop that used to be open early for breakfast. It was 9:00 am and we walked over (about 2 1/2 blocks total walk) only to find out that they didn't open until 10:00 am. Fortunately they had picnic tables outside, because I had to sit down for a few minutes to catch my breath before I was ready to make the walk back to the service station. I HAVE to get in better shape. I just can't continue this way. I'm way too young to be in the poor shape that I am right now.

I hope to get moving again in the next week or two. Reading this thread is helping me to get motivated!

[carbonman]

I do want to get back into an exercise regimen, but I haven't managed to motivate myself to get started yet. we had agreed to walk a couple of blocks to a local,

I hope to get moving again in the next week or two. Reading this thread is helping me to get motivated!

BBGal, make that walk be the first step in "getting started."
You made a decision to walk, doesn't matter how far, you're started.
Start taking a walk every day.

Find something you really love to do, and get started.
Make a plan, set a schedule for yourself.
Create some goals and plan a time line to reach those goals.
Build off that short walk.

A journey of 5K miles begins with a single pedal stroke.

[whatrdreamsmadeof]

Bravo to all of you, your stories are and inspiration to me, especially now. I've had a real struggle with Cpap for the few year I've been on it. Just one of those people that has a long path before things begin to jive. I have been 100 percent compliant, but on the forum or not it is the folks here that kept me going. Goofproof, Rested Gal, Dreamstalker, and many others that have supported me you have my sincere love and thanks, I am glad to report, thanks so much to Jim my best cpap Bud, my AHI are under 2. It's been over a year that I couldn't read my stats and with his help, I couldn't be more happy to let you all know that despite all my whinning and with your help my AHI's are consistantly under 2 for the past month. I reached my normal weight the summer of 07, and still the cpap remained unchanged, so for me weight loss, while a great health benefit, did not impact my OSA, it did throw me into an auto-immune health issue that was very negative and now is resolved. I had always been an avid wagger (11 minute walker-almost jogger) then water jogger (in the pool) at my local gym, before OSA which they found while looking for MS. In the past 2 months I have been diagnoised with pars fractures in the lumbar spine and I am in a Bivalve Brace otherwise known as a "turtle shell." I am very limited in the exercise I can do, and must still work so your stories are giving me great strength and a more positive attitude to begin a "new" exercise program.
If anyone, has and idea how to stablize a regular bicycle, without purchasing the very expensive stabilizer stand I'd love some feeback as the tredmill and pool are not an option right now.
Thanks and keep on keepin on!
You all are wonderful and I thank you from the bottom of my heart!
Ellen

[Bluebonnet_Gal]

Find something you really love to do, and get started.
Make a plan, set a schedule for yourself.
Create some goals and plan a time line to reach those goals.
Build off that short walk.

A journey of 5K miles begins with a single pedal stroke.

Thanks for the encouraging words carbonman! I'm mostly trying to decide what program I would mostly keep up with at this point. Walking? Bike riding with my son? In home? Join a gym? I've had various levels of success with all of these in the past and pretty good success with outdoor activities this time of year (we have fairly mild winters here in Texas). It gets a bit hot out in the summer though. Even early in the morning temp in the summer is usually mid to high 70's with HIGH humidity. That's not very comfortable!

[carbonman]

I'm mostly trying to decide what program I would mostly keep up with at this point. Walking? Bike riding with my son? In home? Join a gym? I've had various levels of success with all of these in the past and pretty good success with outdoor activities this time of year (we have fairly mild winters here in Texas).

Why not make a plan that includes all of those things?
For some people, variety is the ticket.
Have something different to do each day.

[It gets a bit hot out in the summer though. Even early in the morning temp in the summer is usually mid to high 70's with HIGH humidity. That's not very comfortable!

.....well, yesterday here in Colorado, it was 28F and snow hanging on the foothills.
I was so pumped up for the coming cycling season and
getting a pass for another Triple Bypass,
I had to get out.
It was a cold ride. I had a flat tire.
It was a glorious day.
I saw 12 other cyclists who were pumped up, too.

Chautauqua for the ride: If I can do it today, I can do it anyday.

NO excuses, Just do it!

[050681354]

I was up to 4 miles a day walking, that was till I broke my ankle slipping in a water puddle, now I can't walk a mile, now even less with winter setting in! An ankle wrap Pad-a-Cheek sent me helps, but got a long ways to go till I return to normal!

Hi (new to posting, so forgive me!) I posted about exercise to someone a couple of days ago so, hopefully NOT the same person.
Check out: http://www.crossfit.com It's the best exercise regime in the last 30 years!! I've competed in Ultra distances for running, adventure racing, weight training but this is #1. Workouts are SHORT, INTENSE, and the whole idea is based on MUSCLE CONFUSION. Trust me- you'll get in the best shape of your life. There are Crossfit rooms or garages set up in virtually every city in North America. Any specific questions on it- send me an email to my regular address: vrstewart@eastlink.ca
I've just recently been diagnosed with APNEA and Narcalepsy and started the CPAP machine and Provigil and in ONE week, WOW!I feel like a new woman. Yeah, I sound like a walking advertisement but it's true. I never knew what awake meant until this week. I don't mind the CPAP machine at all so, for you Newbies like me, hang in there - it will pay off. And thanks folks for being here. Nice to know I'm not alone.
Val (Crossfit Jukie)

[kayakdoc]

FWIW -- About what time of day to exercise: In '82 in NYC I had some injuries and took physical therapy at sports training institute, a really top-notch place. Never a morning person, I took my PT after work. It was whole-body intensive, including lots of aerobic work and strength training 3 times per week, I think. For the first couple of weeks, I would schlepp home on the subway, exhausted, and would sit on the front stoop of the brownstone and catch my breath, then go upstairs and shortly thereafter be asleep. No dinner. Not even near bedtime. About the third week sometime I would schlepp home on the subway, pleasantly tired, and by the time I got home would have a raging appetite and stop in at my favorite local eatery, where the waiter would have saved me a plate of whatever the special was...and a big bowl of rice pudding! So I'd go from subway to eatery, then the couple of blocks to home, and find myself having so much energy I COULDN'T go to sleep for quite a while....not even at normal bedtime!

I have since learned this is a very common, typical response to exercise -- initially exhaustion, thereafter increased energy for hours afterwards. That is why when my sleep study PhD said "no exercise before bed" I knew why he was saying it.

Now, I have also been told that exercise first thing in the early morning is not adviseable for other reasons; if I remember correctly, it had to do with/was in the category of increased frequency of strokes in the early am from activities like getting up suddenly without flexing and stretching muscles in bed first, "pushing" whilst evacuating bowls, and...exercise. I imagine a gentle, slow warm up in the am wouldn't be a problem...

On Saturday here in sunny Texas it was near 80 and I took my dog to a park where we hiked a not very strenuous trail. A couple of hours later I was reading on my couch and fell asleep. I was exhausted! Sunday took two short walks -- having a dog is a godsend - - but was too pooped to do more. Today here in not-sunny Texas it's around 40-something and I am going to make myself take a longer walk mostly because I feel guilty at my poor dog's relative lack of quality of life since I moved here and he doesn't deserve to suffer from my apnea/lethargy/fatigue.

So maybe for those of you who need a little extra incentive or motivation -- GET A DOG!

As always, this forum is terrific. Hope everyone has a better new year!

[Linus]

I bike and walk a lot before CPAP. Recently we have had a lot of snow which put a hold on my biking for a few weeks. I can definitely feel the difference when I am not biking. My legs and back start to ache when I do not get the proper workout. Fortune has it that a WII fit was included in Santa's bag this year. This has held me over the holidays and kept the aches and pains at bay.

I find that a good workout increases the quality of my sleep. With CPAP the relaxation of my body does not cause breathing problems like it used to due to a compact neck.

I began CPAP in December. Now that I am sleeping better, I am planning on waking up earlier than I used to to get out on my bike more, now that the snow has melted. My bike is my best commuting vehicle.

Linus