Exercise May Safeguard Your Vision as You Grow Older

We often associate exercise with benefits like a stronger heart, better mental health, and improved mobility. But what about your eyes? New evidence suggests that staying physically active may also support long-term vision specifically by lowering your risk of age-related macular degeneration (AMD), one of the leading causes of central vision loss in older adults.

While exercise isn’t a magic bullet, the connection between physical activity and eye health is growing stronger in the scientific literature.

How Exercise Supports Your Vision

Your eyes are more reliant on your cardiovascular system than you might think. The retina, which captures light and sends visual signals to your brain, depends on a steady flow of oxygen-rich blood. At the center of the retina is the macula, which enables detailed central vision.

When your heart and blood vessels are healthy, this circulation supports the macula and retina. But if blood flow is impaired due to conditions like high blood pressure, atherosclerosis, or general cardiovascular decline it can damage these delicate tissues and raise your risk of vision loss.

According to eye health experts, maintaining a strong cardiovascular system through regular exercise can reduce your odds of developing not just AMD, but also glaucoma and diabetic retinopathy, which are other leading causes of vision loss.

The Science Behind Exercise and AMD

Emerging research is adding credibility to this connection:

• A 2022 meta-analysis involving over 14,000 adults found that those with higher levels of physical activity had a significantly lower risk of developing early AMD.

• In animal studies, exercise was shown to reduce abnormal blood vessel growth in the retina a key process in the progression of AMD.

• Importantly, vigorous physical activity, such as strength training or intense aerobic workouts, seems to offer the greatest protective effect. On the other hand, light walking may not have the same impact.

Although these findings are promising, experts emphasize that exercise is most beneficial before AMD develops. For younger adults with a family history of the disease, staying active could be a preventative strategy worth adopting early.

Staying Active If You Already Have AMD

Even if you’ve already been diagnosed with AMD, exercise can still support your overall health and potentially slow further vision loss. Experts generally recommend 30 minutes of moderate activity daily, which can include:

• Stationary biking

• Indoor walking

• Water aerobics

• Resistance band workouts

Because AMD primarily affects central vision, peripheral vision often remains intact. This means that with a few adjustments, many people with AMD can continue to exercise safely.

Exercise Tips for People With AMD

• Stick to well-lit, familiar indoor environments to minimize tripping hazards

• Avoid unfamiliar outdoor trails or uneven terrain

• Use contrast-enhancing gear (like high-contrast shoes or brightly colored exercise mats)

• Consult a low vision specialist for tailored recommendations and assistive tools

Treatment options for AMD such as anti-VEGF injections or vitamin therapy can help preserve vision, but lifestyle adjustments like exercise remain a key part of long-term eye care.

Maintaining your eye health is about more than just good genes or regular eye exams it’s also about how you move your body every day. Staying active isn’t just for your heart and brain; it might just be one of the smartest ways to protect your sight for years to come.

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