Exercising daily, even with something as simple as a brisk walk, can be a powerful tool in managing Age-Related Macular Degeneration (AMD). Incorporating regular physical activity into your routine not only supports your overall health but may also help slow the progression of AMD. While it can be challenging to stay active, especially after a diagnosis that impacts your vision, remember that maintaining fitness is a key part of your wellness strategy.
Before you start any exercise program, get an all clear from your medical doctor and your ophthalmologist. They’ll tell you which kinds of exercise you can safely do.
Your doctor might have told you that exercise is good for your general health. It’s good for your macular health, too.
Direct benefits to the eyes: The cells of retina are very active. That high level of activity is healthy, but it does create cell-damaging free radicals. As you age, the cell damage increases, and your body’s natural repair mechanisms grow less efficient. Like the antioxidants you get from vitamins, regular physical activity is believed to boost the level of antioxidants in the eye to disarm those free radicals and enhance your retinas’ self-repair abilities.
Indirect benefits to the eyes: Scientists have linked some chronic conditions, such as heart disease, high blood pressure and high blood sugar to AMD. Controlling these health problems may help you preserve your vision, since exercise is one way to lower cholesterol, blood pressure and blood sugar.
In a study of more than 1,600 people, those with advanced AMD did 50% less moderate-to-vigorous exercise than those with no AMD.
What type of activity? Aerobic activity that speeds up your heart is the most effective for eye health.
How much activity? Researchers recommend getting 150 minutes of moderate aerobic exercise weekly—about 30 minutes a day, five days a week.
How do I gauge the activity? If you can talk, but can’t sing a song while working out, you’re exercising at moderate intensity.
Some examples of moderate aerobic activity that won’t stress your joints:
Other types of exercise
Low vision can increase your risk of falling, so consider adding some balance exercises to your daily routine. Yoga (or chair yoga if you have mobility issues) and tai chi are good for balance and can also help you reduce stress. Your senior center in my offer classes, or you can try learning from the DVD. Or your balance exercises can be as simple as standing on with 1 foot directly in front of the other—heel to toe—for as long as you can a couple times a day.
If your vision is severely affected, work with a low-vision specialist or physical therapist to learn how to modify the activities you enjoy. These experts can also help you find apps and DVDs to guide your exercise.
Think of exercise as medicine and always consult with your doctor before starting a new program. You wouldn’t skip a day of taking your insulin or blood thinner, and the same goes for exercise. If you’ve been sedentary, you may have to push yourself until exercise becomes a habit, a process that can take 2 to 8 months.
Start slowly by simply standing up every hour and walking around the house or office for a few minutes. Gradually add light exercise to your day, say walking 5 minutes several times a day, 5 or 6 times a week. When that’s doable, increase your time to 10-minute walks 3 times a day and go from there.
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