Physical activity is essential for overall health, but its impact on vision is often overlooked. Studies show that regular exercise can enhance eye function, reduce the risk of major eye diseases, and slow the progression of conditions such as glaucoma, cataracts, and age-related macular degeneration (AMD).
According to Gary Rodney, a Master of Optometry, Smart Vision Behavioural Optometrist, and Fellow of the International Academy of Orthokeratology and Myopia Control (FIAOMC), and Jacquie Gattegno, Master in Behavioural Optometry, Orthokeratologist and Principal Optometrist at Eyes InDesign Smart Vision Optometry Bondi, exercise plays a crucial role in maintaining both eye health and overall well-being.
“Many people don’t realise that their daily activity levels directly impact their vision,” says Rodney. “The same way exercise improves cardiovascular health, it also benefits the tiny blood vessels in the eyes, helping to prevent damage that could lead to vision loss.”
Gattegno adds, “Eye health isn’t just about having clear sight—it’s about maintaining the structures that support vision. Regular movement improves circulation, lowers inflammation, and reduces the risk of conditions that threaten sight over time.”
How Exercise Lowers the Risk of Vision Loss
The three leading causes of blindness—glaucoma, cataracts, and AMD—are strongly linked to factors such as poor circulation, oxidative stress, and high intraocular pressure. Research has found that:
- Glaucoma: Moderate exercise can reduce the risk of glaucoma by up to 25% by lowering intraocular pressure and improving blood flow to the optic nerve.
- Age-Related Macular Degeneration (AMD): People who engage in cardiovascular exercise every other day significantly lower their chances of developing AMD.
- Cataracts: Exercise helps regulate oxidative stress and inflammation, which are key contributors to cataract formation.
“Preventing these conditions is vital because, if left unchecked, they can slowly progress to irreversible vision loss,” says Rodney. “Exercise is one of the simplest and most effective ways to protect your eyesight over the long term.”
Beyond the Big Three: How Exercise Supports Overall Eye Health
In addition to lowering the risk of the most common sight-threatening diseases, exercise also helps manage systemic conditions that affect vision.
1. Diabetes and Retinal Damage
Diabetes is a major cause of diabetic retinopathy, a condition where high blood sugar damages the blood vessels in the retina. If left uncontrolled, it can lead to permanent vision impairment.
“Exercise plays a crucial role in managing blood sugar levels, reducing the risk of diabetes-related eye conditions,” explains Gattegno. “It also helps regulate insulin sensitivity, which can prevent damage to the delicate retinal tissue.”
2. High Blood Pressure and Cholesterol
Hypertension (high blood pressure) and high cholesterol can restrict blood flow to the eyes, leading to:
- Retinal damage
- Optic nerve dysfunction
- Increased risk of stroke-related vision loss
“The eyes rely on a steady supply of oxygen-rich blood. If circulation is compromised, vision can deteriorate rapidly,” says Rodney. “Exercise keeps the vascular system in check, ensuring that the eyes receive the nutrients they need to function properly.”
Gentle Exercise Can Still Have Big Benefits
Many people assume that only high-intensity exercise is beneficial, but even light activity can make a significant difference.
“You don’t need to run marathons to protect your vision,” says Gattegno. “Even something as simple as a brisk 30-minute walk every second day can have a measurable impact on eye health.”
Simple Ways to Incorporate More Activity:
- Walking – A daily walk outdoors in natural light benefits both eye and overall health.
- Stretching and Yoga – Improves circulation and reduces tension, which can help with visual stress.
- Strength Training – Helps regulate blood sugar levels, benefiting those at risk of diabetic eye disease.
Stepping Up the Pace: Cardiovascular Exercise for Eye Health
While gentle movement is beneficial, cardiovascular exercise provides even greater protection for the eyes. Activities such as running, cycling, dancing, or swimming help by:
- Increasing blood flow to the retina and optic nerve, reducing the risk of high intraocular pressure (a key factor in glaucoma).
- Protecting the retinal ganglion cells, which process visual information and send it to the brain.
- Boosting antioxidant and hormone production, which helps combat oxidative stress linked to AMD and cataracts.
“Getting the heart pumping enhances circulation throughout the body, including the eyes. This helps flush out toxins and delivers essential nutrients to maintain retinal health,” Rodney explains.
Consistency is Key for Long-Term Eye Health
The biggest mistake people make when using exercise to improve eye health is treating it as a short-term fix.
“The benefits of exercise don’t last forever—you have to stay consistent. To maintain good vision, regular movement should be a lifelong habit,” says Gattegno.
Rodney agrees, adding that “just like maintaining a healthy diet, keeping up with physical activity ensures that the eyes continue receiving the support they need. Three to four exercise sessions per week can significantly lower the risk of vision loss.”
Pairing Exercise with Other Eye-Healthy Habits
While exercise is essential, it is most effective when combined with other vision-friendly lifestyle choices:
1. Maintain a Nutrient-Rich Diet
Eating foods rich in antioxidants, omega-3 fatty acids, and vitamins A, C, and E can help protect the eyes from age-related diseases. Leafy greens, fish, nuts, and colourful fruits are excellent choices.
2. Take Breaks from Screens
Excessive screen time can lead to digital eye strain and increased risk of myopia. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
3. Get Regular Eye Exams
Routine eye exams help detect vision problems early, allowing for effective management and treatment. A behavioural optometry assessment goes beyond standard eye tests by evaluating how well the eyes work together.
“Eye health is something we should never take for granted. With a proactive approach—including exercise, nutrition, and regular check-ups—we can protect our vision for years to come,” says Rodney.
Take the Next Step for Your Eye Health
If you are concerned about your vision or want to learn more about how to protect your eyesight, Book an appointment, or call the Bondi clinic on (02) 9365 5047 or the Mosman clinic on (02) 9969 1600.
Experience the difference a holistic approach to vision care can make. Contact Smart Vision Optometry today to see the world in a new way.Your vision is worth the effort—stay active, stay healthy, and keep your eyes in top condition.
