12 weeks execise = 25 % less AHI

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Published in the current issue of Sleep.

The Effect of Exercise Training on Obstructive Sleep Apnea and Sleep Quality: A Randomized Controlled Trial

Christopher E. Kline, PhD1,2,3; E. Patrick Crowley, MS2; Gary B. Ewing, MD4; James B. Burch, PhD3,5; Steven N. Blair, PED2,5; J. Larry Durstine, PhD2; J. Mark Davis, PhD2; Shawn D. Youngstedt, PhD2,3

Department of Psychiatry, University of Pittsburgh School of Medicine, Pittsburgh, PA; 2Department of Exercise Science, University of South Carolina, Columbia, SC; 3WJB Dorn VA Medical Center, Columbia, SC; 4Department of Clinical Services, School of Medicine, University of South Carolina, Columbia, SC; 5Department of Epidemiology and Biostatistics, University of South Carolina, Columbia, SC


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ABSTRACT
Study Objectives:

To evaluate the efficacy of a 12-week exercise training program for reducing obstructive sleep apnea (OSA) severity and improving sleep quality, and to explore possible mechanisms by which exercise may reduce OSA severity.

Design:

Randomized controlled trial.

Setting:

Clinical exercise physiology center, sleep laboratory.

Participants:

Forty-three sedentary and overweight/obese adults aged 18-55 years with at least moderate-severity untreated OSA (screening apnea-hypopnea index [AHI] ≥ 15).

Interventions:

Participants randomized to exercise training (n = 27) met 4 times/week for 12 weeks and performed 150 min/week of moderate-intensity aerobic activity, followed by resistance training twice/week. Participants randomized to a stretching control (n = 16) met twice weekly for 12 weeks to perform low-intensity exercises designed to increase whole-body flexibility.

Measurements and Results:

OSA severity was assessed with one night of laboratory polysomnography (PSG) before and following the 12-week intervention. Measures of sleep quality included PSG, actigraphy (7-10 days), and the Pittsburgh Sleep Quality Index. Compared with stretching, exercise resulted in a significant AHI reduction (exercise: 32.2 ± 5.6 to 24.6 ± 4.4, stretching: 24.4 ± 5.6 to 28.9 ± 6.4; P < 0.01) as well as significant changes in oxygen desaturation index (ODI; P = 0.03) and stage N3 sleep (P = 0.03). Reductions in AHI and ODI were achieved without a significant decrease in body weight. Improvements in actigraphic sleep and subjective sleep quality were also noted following exercise compared with stretching.

Conclusions:

Exercise training had moderate treatment efficacy for the reduction of AHI in sedentary overweight/obese adults, which suggests that exercise may be beneficial for the management of OSA beyond simply facilitating weight loss.
Trial Registration:

Clinicaltrials.gov identification number NCT00956423.
Citation:

Kline CE; Crowley EP; Ewing GB; Burch JB; Blair SN; Durstine JL; Davis JM; Youngstedt SD. The effect of exercise training on obstructive sleep apnea and sleep quality:a randomized controlled trial. SLEEP 2011;34(12):1631-1640.

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I wonder what would have happened if they conducted this study for a year, with progressively more challenging exercise? Would the reduction be 50%? 75%?

If they called on the services of a vocal coach to strengthen very specific muscles in the throat?

Or a hypnotist, able to give hypnotic suggestions that you tighten certain muscles when you sleep?

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If there was money in these answers, imho R&R would invest millions of dollars, and sleep apnea would see it's end horizon.

Instead we have the overhyped, utterly misunderstood beastie called ASV, which is really the S9 with all the vitamins put back in.

Kinda reminds me of the mac.

roc

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Guess y'all must be really attached to your paps or sumtin'.

rocklin wrote:.


I wonder what would have happened if they conducted this study for a year, with progressively more challenging exercise? Would the reduction be 50%? 75%?


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Interesting article that helps remind us of the benefits of exercise and the need to get some.

Alas, it will not help everyone. Even as a college and elite athlete, I struggled with ineffective sleep. Now Im a little older and more overweight, and so the exercise my body wants would definitely benefit (its a time issue for me, not that such is an excuse), Im sure, but for apnea, it isnt always the silver bullet. I wish it were.

But it is a necessity for so many other reasons.

rocklin wrote:Guess y'all must be really attached to your paps or sumtin'.

OR ....no one is interested

Hi, I am not obese and suffering from OSA due to defective nasal anatomy caused by an ailment I suffered when I was 7 years old. What can I expect if I do jogging for 30 minutes every day for a similar period?

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LSAT wrote:OR ....no one is interested

Hi LSAT.

218 views so far.

Here, listen to this, get your Grooooooove Control (Sounds of Philly!) on, and see if you don't view things differently.

https://www.youtube.com/watch?v=dFP5OTl8ku8

Saw you in the restaurant
Late last night
You were looking in her eyes
Holding her hand tight
Said that you were working late
Well I guess that's true
You were working on somebody new
Ah

So you were in a restaurant with someone else
Why you were busy fooling me
Well I guess I fooled myself
But I won't be the fool again
And I tell you now
I won't stay around
While you play around
So

*************CHORUS*****************
So baby pack your lies and walk right out this door
No no
I don't want your tight excuses anymore
No no
I don't wanna hear the same old lies (by the same old price)
Cause I'm through...wasting my time on loving you

Did you give your to her late last night
Did you say those things you said
When we turned out the light
When she went to touch your hand
Did you hide the ring? Haha
Did you forget to tell her about me?
Yes you did

I saw you in the restaurant
And get in her car
I don't know where you went
But this time you went to far
Stumbling in the door at four in the morning
Just won't do
I won't stay around no
While you play around with my heart

****************CHORUS********************
So baby pack your lies and walk right out this door
Oh No no no no
I don't want your tight excuses anymore
No no
I don't wanna hear the same old lies (by the same old price)
(Cause I'm through) I'm so through baby, wasting my time on loving you

Didn't I give you the best of my love? (of my love)
Worse or in bad
didn't I care enough (I care enough oh)
How could you go and just hurt me that way (hurt me that way)
Well I'm not gonna take it no more
Nononono

****************CHORUS******************
(So baby pack your lies and walk right out this door)
No walk right out the door baby (oh no)
I don't want your tight excuses anymore
Nono (nono)
I don't wanna hear the same old lies again (by the same old price)
(Cause I'm through)
I'm so through baby Ў­ wasting my time - I'm wasting my time
(wasting my time on loving you)

(So baby pack your lies and walk right out this door)
I don't wanna waste it baby (oh no)
(I don't want your tight excuses anymore)
I don't want your tight excuses
I don't wanna hear the same old lies again (by the same old price)
(Cause I'm through)
I'm so through baby Ў­ wasting my time - I'm wasting my time
(Wasting my time on loving you)

.
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JHZR2 wrote:Alas, it will not help everyone.

Agreed.

Imho, it is but one path of many that will hopefully (And ah I dos remain hopeful) someday lead to my ultimate goal: ditch that cold-hearted, mouth-breathin' bitch.

Lessen' y'all fallin' in robot love or sumthin'.

(and will a mixed marriage work?)

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Rocklin,
I wonder what the physiology of that phenomena is? Recruitment of previously collapsed alveoli leading to higher PO2? Deeper inspiration leading to increased stretch of the airway?

But apparently it's not a good idea to stretch before exercising?

And humans are perverse to the core. Just knowing that exercise will improve apnea will not translate into a cadre of apnea sufferers hitting the gym.
J

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Hi jamiswolf.

jamiswolf wrote:Rocklin,
I wonder what the physiology of that phenomena is? Recruitment of previously collapsed alveoli leading to higher PO2? Deeper inspiration leading to increased stretch of the airway?

I was thinking strengthening of the diaphragm. But who really knows?

When I didn't have enough time to exercise for 45 minutes, I would do 10 minutes of windsprints on the Swinn AirDyne.

I would do 1 minute of balls-to-the-wall-screaming-like-a-banshee! for around 1 minute, then 2 minutes of wind-down laps. Then repeat the cycle 3 or 4 times.

This "circuit" had an amazing effect: it instantly lifted my mood, left me vastly more relaxed, and finally, change the rhythm and depth of my breathing for hours.

Done half an hour before bedtime, it typically resulted in a night of measurably deeper sleep, and a refreshed feeling in the morning.

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jamiswolf wrote:But apparently it's not a good idea to stretch before exercising?

Up until the wheelchair, I was a hard-core jock, playing basketball, tennis, volleyball, paddleball, you name it, all at high intensity for a couple hours a day.

Never had an injury I could attribute to not having stretched.

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jamiswolf wrote:And humans are perverse to the core. Just knowing that exercise will improve apnea will not translate into a cadre of apnea sufferers hitting the gym.
J

That's because exercise sucks.

But playing volleyball with a bunch of rock-hard 6ft + tall amazon lesbians that is the West Chelsea Wimens Volleyball team, well, that'll keep a mans full attention.

There's a sport with your name on it. Find it and flourish.
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Rocklin wrote: But playing volleyball with a bunch of rock-hard 6ft + tall amazon lesbians that is the West Chelsea Womens Volleyball team, well, that'll keep a mans full attention.

Sign me up!
J

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Rocklin wrote:But playing volleyball with a bunch of rock-hard 6ft + tall amazon lesbians that is the West Chelsea Womens Volleyball team, well, that'll keep a mans full attention.

jamiswolf wrote:Sign me up!

Wish I could do it for you, but they no longer exist.

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Do you remember a group called The Village People?



Their break-out hit, the one that propelled them to national fame was called YMCA

The lyrics are pretty open, if you know how to read between the lines:

Young man, there's no need to feel down
I said young man, pick yourself off the ground
I said young man, 'cause your in a new town
There's no need to be unhappy

Young man, there's a place you can go
I said young man, when you're short on your dough
You can stay there and I'm sure you will find
Many ways to have a good time

It's fun to stay at the Y.M.C.A
It's fun to stay at the Y.M.C.A
They have everything for young men to enjoy
You can hang out with all the boys

It's fun to stay at the Y.M.C.A.
It's fun to stay at the Y.M.C.A.
You can get yourself clean you can have a good meal
You can do whatever you feel

Young man, are you listening to me
I said young man, what do you wanna be
I said young man, you can make real your dreams
But you've got to know this one thing

No man does it all by himself
I said young man, put your pride on the shelf
And just go there to the Y.M.C.A.
I'm sure they can help you today

It's fun to stay at the Y.M.C.A.
It's fun to stay at the Y.M.C.A.
They have everything for young men to enjoy
You can hang out with all the boys

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That particular YMCA actually existed, until they tore it down a few years ago.

It was located on 23rd street and 7th avenue, and was known as the "McBurney Y". It was located opposite the world-famous "Chelsea Hotel" and sometimes their guests paid the McBurnery a visit .

I was privileged to belong to that Y for 15 years, and it was truly, a unique place.

Unlike the stratification that was the norm in most of Chelsea—gay to their bars, nightclubs and gyms, straights to theirs—the McBurney knew no such divisions.

The most roughneck of blue-collar straight peacefully co-existed with the most flamboyant of queens.

And that most pernicious of lines in the sand, that between gay, bi and lesbian, just didn't exist.

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While the McBurney did have a weight room, most of the space was ( eight floors and a sun roof) was taken by co-ed sports facilities.

Dance spaces. Three paddleball courts. A swimming pool. Finally, a basketball court that also doubled as a volleyball court.

An amazing mix of people, rich, poor, male, female, straight, gay, all religions and ethnicities learned to mix together seamlessly on those spaces.

Certainly there were imbalances. For example, most of the basketball time was taken by young black males, typically of working class origins. But even then, there were games that defied any demographic category.

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I played two sports: paddleball and volleyball.

At the time I played paddleball, the sport was thriving, and the McBurney was the only place in the city with an indoor paddleball court.

Truly the most mixed demographic I've ever seen, any place, anywhere.

Guys who had seats on the NY Stock Exchange played side by side against guys who had just gotten out of prison.

Actors just beginning their careers (Dustin Hoffman, Al Pacino) fought tooth and nail against construction workers, leather bikers, drag queens, bull-dykes and fashionistas of all stripe.

And somehow, it all worked.

I can't remember more than a scant handful of whispered "fag", or "nigger", and while there were some serious fights, I can't remember one based on class, gender or sexual differences.

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As for the locker room, showers and steam room, uh, wow, I think there's a full book there, certainly beyond the scope of this post.

It was immortalized by photographer Gary Schoichet 's exhibit "Infamous 5th Floor Men's Locker Room" at the former McBurney YMCA.

http://www.chelseahotelblog.com/living_ ... _h/events/

Lets just say that it was a safe place for people of all persuasions to experiment and leave it at that.

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That leaves me with my second sport at the Y: volleyball.

There were two tiers at McBurney: first, the "B" players, most young, straight yuppies hoping to find a romantic connection. Fun group, I enjoyed playing with them when I fist started playing volleyball.

But eventually, as my skill level improved, I set my sites on the "A" tier, when the real, deadly serious volleyball was played and often played at a very high level.

That level was dominated by, well, rather flamboyant gay men and women.

Watching the games was jaw-dropping; you'd see incredible athletes coordinate a tremendous volleyball play, then, at the successful conclusion, rather than the traditional palm slaps, you'd see voguing, and "round-the-world" finger snaps.

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Even more Alice-in-Wonderland were games played with a visiting team, typically consisting of very straight and straight-laced all male or all female teams.

Most of these teams were lambs to the slaughter, they had no idea what they were in for.

Not only volleyball played at Division I level, but—and I know how this sounds, but I'm going to just say it: the brazen sexual "harassment" conducted by the gay and lesbian players when they saw someone they were attracted to on the opposing team.

To sit on the bench with a bunch of tall, striking lesbian players as they loudly and enthusiastically described what they would like to do to an attractive opposing player, to hear the shouted offers: "Are you going to eat my pu**y, or what?", and watch the bewildered expressions of the opposing team—it was like visiting a parallel universe somewhere.

My favorite line of all time? When confronted with an angry, snorting, derisive, cat-calling bench, a short, lithe puerto rican drag queen, just stoped, stared them down and then said, with all the pride in the world:

"Honeyz.

I am more man than any of you will ever be . . .

and more woman than you will ever get!!!

(followed by an astonishing double back-snap, and he was gone like the wind).

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The advent of AIDS changed everything.

Once joyous games were played in stunned silence, as news of yet another friend dying a horrible death filtered through the gym.

I was witness.

I saw incredible bravery, watching the arc of life-long partners staying with each other to the bitter end.

As the gym finally closed there were barely enough players to put together a game.

The end of an era.

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Rocklin,
Who could not remember the Village people? An institution, a phenomena...or at the very least...a very memorable cliche.

I envy you having had (and currently experiencing) the NYC experience. I've never been there in person. (only in the movies)

There are places in NYC that have a life beyond their physical existence. World Trade Center, CBGBs, Plato's Retreat, Studio 54 and now the McBurney Y. Maybe I'll still manage to visit there.

I grew up in rural Minnesota so my experiences have been much different. There was the gravel pit where we went to have keggers and dive into the deep clear water. The Moorhead Youth Center where...during 1967, the favorite band was the Frantiks with their fantabulous lead guitar player...moi. And the Prom where many young Minnesotans were introduced to the wonders of sex. No, it wasn't NYC but it wasn't a pale comparison either. Just a different life experience.

There have been many eras long passed. During the emergence of AIDS, I was working as a Nurse in the prison hospital in Starke Florida. My first AIDS patient was from NYC. It is a cruel and devastating disease.

I feel that some of your posts are an homage to the past. I hope that's the case rather then nostalgia. Looking back to what has been and what has been lost...well it can make you crazy.
Cheers,
Jamis

jamiswolf wrote:I envy you having had (and currently experiencing) the NYC experience.

Nothing to envy, jamis.

NYC is fine, but I long to see the sky: and I would love to be in New Mexico or Kyoto.

My wife wants to live in Australia or New Zealand.

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jamiswolf wrote:There are places in NYC that have a life beyond their physical existence. World Trade Center, CBGBs, Plato's Retreat, Studio 54 and now the McBurney Y. Maybe I'll still manage to visit there.

If you do, please drop me a line, would love to show you NYC's hidden sites and treasures (as well as the tourist traps, if you have your heart set on them).

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jamiswolf wrote:the favorite band was the Frantiks with their fantabulous lead guitar player...moi.

Did you have representation?



Do you still play?



We can go on a fender-bender if you like.

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jamiswolf wrote:I feel that some of your posts are an homage to the past.

Yes, it's just my version of À la recherche du temps perdu.

Looking forward to meeting you,

someday . . .

michael

aka

roc

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Roc,
I've done some travel...mostly this continent. Just haven't veered NE. It would be great to have a "tour-guide". Count on it.


Alas, the Frantiks are a thing of the past. We were a group of extremes. Gary, our lead singer was 6'5" and Charismatic. We called him Lurch. Our bass player was barely 5' tall. Had a raspy voice and could sing Animals songs very well. Pretty good on the bass which was almost as long as he was tall. His name was Jimmy Hendricks...I kid you not.

"Jake" was a somewhat plump Choirboy. He was a classically trained pianist and played electric organ in the group.

Peter was a curly red-haired cherubic guitar player. Played a 12 string Rickenbacher which came in handy when we did Byrds tunes. Peter was also a choirboy and with he and Jake both singing tenor, we were actually able to play Beach Boy tunes with full harmonies. And in tune. Peter and Debbie (a friend) and I also had a Folk trio and played just for fun. Church and youth events and such.

On drums, we had a star High School gymnist. Muscles rock hard, he could play full force all night long. And me, tall and thin, wire rimmed glasses playing a cream colored Telecaster. Not exactly a recluse,but my stage presence was understated. I played pretty good blues oriented lead guitar and had occasional moments of inspiration.

We played throughout High School but after graduation, we all went our separate ways. 1967 quite a year.

I still have a guitar and play occasionally. Mostly to strum along while I sing old Bob Dylan songs. Love Minus Zero, No Limits, Like a Rolling Stone and My Back Pages. That sort of thing. Part of my throat strengthening program along with the didgeridoo.

Boy, talk about nostalgia. We even had groupies...one of whom I married.

Where was I? When was I?

Later Dude,
Jamis

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Well now Jamis,

Let me get this straight.

jamiswolf wrote:
The Frantiks:

(a group of extremes)

- Gary, our lead singer was 6'5" and . . . We called him Lurch.

- Our bass player was barely 5' tall. His name was Jimmy Hendricks.

- Jake" was a somewhat plump Choirboy. He was a classically trained pianist . . .

- Peter was a curly red-haired cherubic guitar player . . . also a choirboy and with he and Jake both singing tenor, we were actually able to play Beach Boy tunes with full harmonies.

- On drums, we had a star High School Gymnist. Muscles rock hard, he could play full force all night long.

- And me, tall and thin, wire rimmed glasses playing a cream colored Telecaster. Not exactly a recluse,but my stage presence was understated.

Please tell me you have even one photo (of any of you!) that you can scan and upload?

A group picture?

An mp3 that you ripped from a tape?

Come on, Jamis, you told this whole long story, and now we all want some Frantiks potato chips, some rips, don't want no gyps, and you say: "Say What?, then I say: "No Way!", and you say: "Waaay.

(And if there's a will, there's a . . .)

Say "Hey!" (kid), called him willie, may

I call him Mister Mays?

(and they call me Mister Tibbs!)

But you can call me Ray. Or you can call me Ray-Jay . . .

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Damn. Once Frank Ocean's lyrics get in your head, they stick.

Guess that's why they call them sticky--nah, I won't go there.

Anyway, I digress.

Jamis, a pic or mp3 would be Fantastik.

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jamiswolf wrote:We even had groupies...one of whom I married.

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Oh, you are such a tease!

The ladies on this board are just dying to hear the details--it's so bad we might even have to call in ems.

(cue ems, stage right)

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jamiswolf wrote:Where was I? When was I?

We are so going to smoke a joint when we hook up .

Btw, do you think you can score a lid of Sengalese ThunderF*ck before you come, my mother-in-law cleaned me out, and I'm a little short.

No, I meant the weed, I'm actually 6 feet tall and growing.

Uh . . . Laterz, Jamis



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rocklin wrote:
The ladies on this board are just dying to hear the details--it's so bad we might even have to call in ems.

(cue ems, stage right)

Oh great... I slipped... I mean... who wears seven inch heels anyway! Details, details!