CindySays: Benefits visible to the naked eye  – Life – The Charleston Gazette – West Virginia News and Sports -

CHARLESTON, W.Va. — Most of us decide to exercise to manage our weight and look better. But exercise offers far more benefits than just helping us fit into our jeans. While looking better is not a bad reason to stay active, seeing better just may offer greater motivation. That's right, keeping your body in motion can have wonderful effects on your sight.

As people age, one of the most prevalent eye diseases is glaucoma. Glaucoma is actually a group of eye diseases that gradually steal sight without warning. And, because there may be no symptoms in the early stages of the disease, about half of the people affected by glaucoma may not know they have it.

With glaucoma fluid pressure inside the eye (intraocular pressure, or IOP) increases causing irreversible damage to the optic nerve and loss of vision. if you have glaucoma, you should know that going for a brisk walk three to four times a week may protect against progression of the disease.

How can exercise help?

"Aerobic exercise is known to lower intraocular pressure, which we know protects retinal ganglion cells," says Dr. Harry a. Quigley, professor and director of glaucoma services at the Wilmer Eye Institute at Johns Hopkins University in Baltimore. "And short-term studies show it may improve blood flow to the retina and optic nerve as well."

These studies also say you don't have to exercise vigorously. in fact, IOP can be lowered by exercise that increases your pulse by 20 percent to 25 percent for 20 minutes.

What exercise is best?

Overall, aerobic exercise such as walking, jogging and swimming have been found to lower IOP. however, weightlifting, such as leg presses and chest presses, also was able to decrease the IOP. It is important to note that while jogging and weight training studies were conducted in healthy, athletic people without glaucoma, exercise also has been found to benefit sedentary people with ocular hypertension. for example, three months of moderate exercise for nine sedentary people suspected of having glaucoma decreased the fluid pressure inside the eye by about 20 percent.

If you are inactive, there is no need to start a vigorous exercise program. Going for a walk is a perfect way to begin and then progress as you adapt and get stronger. Here's the catch, though: The benefits of physical activity continue only as long as you remain active. once you stop, the benefits go away. in one study of sedentary glaucoma patients, it only took three weeks of inactivity to undo the effects.

Caveats to consider

If you have glaucoma, there are a few important considerations. first and foremost, you should consult with your ophthalmologist before starting any new physical activity. once you get the go-ahead, you can begin an exercise regimen. Keep the following things in mind:

It's important to avoid the Valsalva effect. this is a term for forced exhalation against a closed airway. in other words, you close your mouth and nose and push the air without breathing out. sometimes when strength training, there is a tendency to do this. if you are working with resistance, remember never to hold your breath, but rather to take deep inhales and full exhalations. a fitness trainer can show you the proper way to breathe during exercise. a good rule of thumb is to exhale on exertion (that is, during the hard part).

Yoga can also be tricky for people with glaucoma. Inverted poses including shoulder stands, headstands and the plow may increase IOP and should be avoided. Alternative poses with modifications may be an option. also, attention should be paid to going into or coming out of poses because this may cause people to hold their breath.

Use protective eyewear when exercising outdoors. Glaucoma causes the eyes to be very sensitive to light and glare, and medications can aggravate this problem. Sunglasses do not have to be expensive but must block at least 99 percent of UVB rays and 95 percent of UVA rays. Polarized and mirror-coated lenses do not offer any protection against UV radiation. It is not clear if blue-light-blocking lenses, which are usually amber in color, provide UV protection.

Hydration during physical activity is essential, but drinking too much at one time may temporarily increase eye pressure. It is best to sip water regularly in small amounts.

Exercise has no effect on closed-angle glaucoma. Vigorous and/or high-impact exercise may actually increase eye pressure in patients with pigmentary glaucoma, so this should be discussed with your eye doctor.

Glaucoma and exercise

In addition to the myriad health benefits derived from regular physical activity, people with glaucoma adopting a moderate exercise program may also see a positive impact on the progression of this eye disease. And seeing is believing.

Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified instructor/trainer since 1989. Send your questions about fitness, training or health to her at YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys…@aol.com. look for Cindy's award-winning fitness advice book, "CindySays … You can find Health in Your Hectic World," on her website, cindysays.com, or contact the YMCA at 304-340-3527.

Tagged as: intraocular pressure, irreversible damage, loss of vision, wilmer eye institute