How Effective Exercise and Stretching Can Improve Your Eye Health

How Effective Exercise and Stretching Can Improve Your Eye Health

In late 2023, a literature review published in Contact Lens and Anterior Eye found that physical activity might play a role as a modulatory stimulus for tear film function and the alleviation of dry eye symptoms. Effects of acute exercises, such as a single bout of
aerobic exercise, ranged from increased tear volume to increased tear osmolarity, as well as reduced concentration of several cytokines and other molecular markers of inflammation or oxidative stress.

However, the study also emphasized the need for further research to establish a clearer understanding of the connection between physical activity and eye health. Since then, more research has been published, highlighting the potential of exercise in managing vision health. Below, we take a closer look at how regular physical activity can not only enhance overall fitness but also contribute to the maintenance of healthy eyes.

Common eye issues and traditional treatments

WHO estimates that over 2.2 billion people in the world have some form of vision
impairment, such as myopia, hyperopia, or astigmatism. Many people tend to choose traditional methods to manage these conditions, with eyeglasses being one of the most common tools for vision correction. Eyeglasses can be customized according to individual needs with different lens types, sizes, and shapes. With retailers offering
polarization, progressive lenses, and even specialized options such as Transitions® and KODAK lenses, as well as online distribution channels, access to vision correction has become easier than ever.
While glasses are often the first option for vision correction, some conditions require additional treatments. For instance, many individuals use eye drops to counter dry eye syndrome by replenishing moisture on the eye surface, with brands like Avenova
emphasizing the lubricating qualities of their products and EvoTears targeting the evaporative form of the disease. However, many people may not realize that exercise can complement vision health management and could potentially alleviate some symptoms associated with conditions like dry eye syndrome and more.

Exercise and Eye health
Different studies have started to explore the positive effects of exercise on eye health. 2024 research published in Frontiers in Medicine compiled the potential benefits of physical activity on various ocular diseases, including glaucoma, age-related macular
degeneration, and diabetic retinopathy. The study confirmed multiple mechanisms through which exercise could benefit eye health. For instance, regular aerobic exercise has been shown to reduce intraocular pressure, a significant risk factor for glaucoma. Additionally, exercise helps regulate blood sugar levels, which is crucial for individuals at risk of or managing diabetic retinopathy.
Exercise also influences the production of growth factors like brain-derived neurotrophic factor, which can provide neuroprotection to retinal cells. Lastly, exercise boosts microcirculation in the retina and choroid, promoting the overall delivery of nutrients and oxygen. These findings underscore the importance of incorporating regular exercise into a comprehensive eye care routine.

Exercise recommendations for eye health

To achieve optimal benefits, adults should engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. The exercise regimen can be tailored to individual circumstances. For those in the early to mid-stages
of ocular diseases mentioned in the Frontiers in Medicine study, or those at high risk, persistently engaging in long-term moderate to vigorous-intensity physical activities, such as stretching, running, swimming, or cycling, can potentially slow disease progression or ease symptoms. Those with busy schedules can also explore high-intensity interval training, which involves alternating between short bursts of intense activity and periods of rest or lower-intensity exercise. This method can improve cardiovascular health, which in turn enhances blood flow to the eyes. Don’t forget to incorporate tools like our PSO-RITE massage tools to further enhance workout effectiveness. This tool is designed to mimic the pressure of deep tissue massage, which helps increase blood flow and reduce
muscle stiffness before exercise. The resulting enhanced flexibility and range of motion can make exercise more efficient and reduce the risk of injury. Plus, massaging the muscles in your neck, jaw, and temples will help blood flow to muscles around the eyes and help with any headaches caused by eye strain. 

Future research will undoubtedly continue to explore these connections, but the current evidence already strongly supports exercise as an essential component of eye care.