How Does Exercise Improve Eye Health?

The Connection Between Exercise And Eye Health

In the context of exercise and eye health, an active lifestyle can play a significant role in maintaining your vision and preventing eye conditions.

Many eye diseases are linked to other health problems, including high blood pressure, diabetes and high cholesterol levels. Exercise can help keep these problems at bay or limit their impact if they do occur. It has been suggested that people who exercise regularly were less likely to develop serious eye disease.

Benefits Of Exercise To Eye Health

Understanding the link between exercise and eye health is essential, not only for those at risk of eye conditions, but for anyone who values their sight. Research has shown that exercise is capable of slowing down the risk of certain vision defects.

Here are some ways in which exercise benefits eye health:

1. Reduces the Risk of Glaucoma: Glaucoma is an eye condition which involves damage to the optic nerve from increased intraocular pressure (IOP). Regular exercise, particularly aerobic activities like walking, swimming, or cycling, can help reduce IOP and improve blood flow to the optic nerve, reducing the risk of developing glaucoma.
2. Prevents Age-Related Macular Degeneration (AMD): Age-related macular degeneration is a leading cause of vision loss in older adults. Regular exercise increases antioxidant levels in the body, which protect the eye’s tissues from oxidative stress, a key factor in AMD development.
3. Lowers Risk of Diabetic Retinopathy: For people with diabetes, regular physical activity helps regulate blood sugar levels, reducing the risk of diabetic retinopathy, a condition where high blood sugar damages the blood vessels in the retina.
4. Reduces Dry Eye Symptoms: Exercise stimulates the body, and the movement and increased blood flow can help improve the function of the tear glands, increasing tear production and reducing dry eye symptoms. Engaging in physical activities can help offset the strain from prolonged screen time, which is often associated with dry eye syndrome.
5. Protects Against Cataracts: Physical activity reduces inflammation in the body, and less inflammation helps protect the lens of the eye from clouding.
6. Supports Overall Vascular Health: By improving cardiovascular health, exercise ensures that the retina remains healthy and well-nourished. Regular physical activity helps lower blood pressure, reducing the risk of damage to the retinal blood vessels due to high blood pressure.
7. Improves Visual Acuity and Focus: Better circulation from exercise improves oxygen supply to the brain, including the visual cortex, leading to sharper vision and better focus.
8. Prevents Vision Loss Linked to Systemic Diseases: Regular exercise reduces the risk of systemic conditions like heart disease and stroke, both of which can cause vision issues due to poor blood flow or blockages in the blood vessels.

Some Specific Exercises For The Eyes

While regular physical exercise is great for overall eye health, there are also eye-specific exercises that can improve focus, reduce eye strain, and promote relaxation. These are particularly helpful for people who spend long hours in front of screens or experience eye discomfort.

Here are some routines worth trying out:

1. Palming: Sit comfortably and rub your palms together to generate warmth. Close your eyes and gently place your palms over them, ensuring no light enters. Relax and breathe deeply for 1-2 minutes while keeping your eyes closed. This reduces eye fatigue, relaxes the optic nerve, and promotes relaxation.

2. The 20-20-20 Rule: This is particularly useful if you have to work in front of a screen for long periods. Every 20 minutes, look at an object 20 feet away for at least 20 seconds. This gives your eye muscles a break from close-up work. Doing this exercise consistently helps to prevent eye strain and fatigue, promotes regular blinking, and reduces symptoms of dry eye syndrome.
3. Near and Far Focus: Alternating between near and far focus helps to train your focusing system to engage and relax appropriately. Hold your thumb 10 inches from your face and focus on it for 15 seconds. Alternatively, you can hold a near object with a letter on it to better engage your focusing system. After fifteen seconds, shift your gaze to a target 20 feet (6 meters) away, and again, hold your focus for 15 seconds. Return to your thumb. Repeat several times.
4. Figure Eight: Tracking an object with the eyes can be challenging for some. To work on this, one can practice doing figure eights. Pick a point on the floor 10 feet away from you. With your eyes, trace an imaginary figure eight. Continue for 30 seconds, then switch directions. This enhances coordination and flexibility of the eye muscles.
5. Blinking: When we spend time on digital devices, our blink rate slows down. This can cause the eyes to dry out, making them feel sandy, gritty, and tired. To do this exercise, blink every 3-4 seconds for two minutes. Make sure each blink is complete, and close your eyes fully. This helps to moisturise the eyes, promotes tear production, and reduces dry eye symptoms.

It’s important to note that while exercise contributes positively to eye health, it cannot automatically cure serious eye diseases like glaucoma or macular degeneration. In essence, exercise is part of a holistic approach to maintaining eye health, not a standalone solution. This means that while you take on these exercise routines, you should still visit an eye care specialist in the event of serious and prolonged vision problems.