Vision is one of our most treasured senses. To look outside and appreciate the many aspects of nature or the face of a loved one is something we shouldn’t take for granted. Exercise is good for almost every organ in our bodies. Plus, staying physically active lowers the risk of type 2 diabetes, a disease that can lead to blindness by causing retinopathy, damage to the blood vessels in the back of the eye. Aerobic exercise may also lower the pressure behind the eye and reduce the risk of developing glaucoma. However, there are some things you should know about weight lifting and eye health such as how it affects eye pressure.
Weight Lifting and Eye Pressure
Eye pressure is something to closely monitor after the age of 50, as increased eye pressure is a sign of glaucoma, an eye condition that can lead to blindness. About half the people who have glaucoma don’t know they have it because it may be silent until they’ve lost a significant amount of vision. If you visit an ophthalmologist, they can measure your eye pressure and track it to make sure you’re not developing glaucoma. Measuring eye pressure is an essential part of any eye exam, as glaucoma is the leading cause of irreversible blindness in the world.
Is there a link between weight training and glaucoma? A study published in the Archives of Ophthalmology found that intraocular pressure rises right after doing a bench press exercise. That’s not surprising since you strain when you lift something heavy. The study also found that the increase in pressure behind the eye is greatest in people who hold their breath when they lift, another reason to breathe properly when you train.
Before getting too excited about these findings, the increase in pressure is only temporary. In fact, studies show that regular exercise, including strength training, can reduce intraocular pressure when you do it consistently. Aerobic exercise also drops your eye pressure even while you’re doing it. However, experts point out that excessive weight training could be a risk factor for glaucoma and that’s another reason not to overtrain. Studies show that people who weight train are at a higher risk of a type of glaucoma called normal-tension glaucoma. If you already have glaucoma, approach weight training with caution and talk to your physician before starting.
This study also highlights how important proper breathing is when you lift since improper breathing and breath-holding increases eye pressure more. It also highlights the importance of not lifting more than you’re capable of and getting intraocular pressure checks regularly. Ophthalmologists recommend a baseline eye exam at age 40, including a check of intraocular pressure. Depending on the findings on the initial screening, they will tell you how often you need an eye exam in the future. If you have risk factors for eye disease, they may recommend more frequent checks. Risk factors that suggest you should get more frequent eye checks include a history of eye disease, hypertension, diabetes, or eye injury. In fact, a variety of health problems can affect the health of your eyes, so talk to your physician about this.
Weight Training and Retinal Detachment
Some forms of exercise increase the risk of retinal detachment, a condition where the light-sensitive tissue in the back of the eye tears. A detached retina is an emergency since delayed treatment can lead to vision loss. However, laser surgery, if you get it quickly enough, prevents further damage and vision loss. People who are near-sighted are at the highest risk of retinal detachment because of the shape of their eyes. Retinal detachment is most common after the age of 40.
Some studies show that people who do a lot of occupational lifting are at greater risk of developing a detached retina, especially those who are near-sighted. It’s not clear whether weight training increases the risk more. However, both occupational lifting and weight training increase pressure inside the abdomen during the lift, and that places more strain on the retina. Ophthalmologists also point out that people at high risk for detached retina because of nearsightedness should avoid exercise that involves trauma to the head such as boxing.
It’s Not Just Weight Training
Yoga is another popular form of exercise and one that improves flexibility and relieves stress. However, certain yoga poses are risky if you have a history of increased intraocular pressure or glaucoma. The poses to avoid if you’re at risk for glaucoma are those that involve inversions, such as headstands and handstands. In one study, the postures that raised intraocular pressure most were those that place the head and eyes further below the heart. For example, a downward-facing dog. Even if you have mild glaucoma, you may still be able to do some yoga poses, but it’s best to talk to your ophthalmologist first.
Take-Home Tips:
- Learn how to breathe properly when you lift weights. Inhale during the eccentric phase and exhale during the concentric phase of the movement. Don’t hold your breath.
- If you have glaucoma or another eye disease, talk to your physician before lifting heavy weights or doing certain yoga poses. Those that involve inversions are the riskiest.
- Include aerobic exercise in your routine, as regular cardiovascular exercise helps reduce eye pressure.
- If you have diabetes, manage your blood sugars, so you can lower your risk of diabetic retinopathy.
- Get a regular eye exam based on your physician’s recommendations.
References:
- Geraldo Magela Vieira, MD; Hildeamo Bonif?cio Oliveira, MSD; Daniel Tavares de Andrade, MSD; Martim Bottaro, PhD; Robert Ritch, MD
- Arch Ophthalmol. 2006;124:1251-1254.
- American College of Ophthalmology. “Glaucoma and Exercise: What to Tell Your Patients”
- American Academy of Ophthalmology. “Glaucoma and Exercise: What to Tell Your Patients”
- Saf Health Work. 2012 Mar; 3(1): 52–57.Published online 2012 Mar 8. doi: 10.5491/SHAW.2012.3.1.52.
- National Institutes of Health. “Heavy Lifting and Risk of Retinal Detachment: A Case Control Study” Kriebel, David. University of Massachusetts Lowell, Lowell, MA, United States.
- org. “Glaucoma: Facts and Figures”
- MedStar Washington Eye Center. “Under (eye) pressure: Can exercise lower glaucoma risk?”
Related Articles By Cathe:
Can Exercise Lower Your Risk of Visual Problems?
