Regular physical activity is a cornerstone of a healthy lifestyle, and it can also play a significant role in reducing your risk of developing or slowing the progression of age-related macular degeneration (AMD). While researchers continue to unravel the exact mechanisms behind this connection, the evidence is clear: consistent exercise can be a valuable tool in your AMD management plan.
*Remember, always consult with your doctors (including your eye care specialists) to determine safe exercise that takes your personal health and conditions into consideration.
What The Research Tells Us
There is strong evidence to show that exercise is most effective at reducing the risk and progression of wet macular degeneration (also known as neovascular macular degeneration, or exudative macular degeneration). People with an active lifestyle at baseline were less likely to develop wet AMD compared to their non-active counterparts.1
AMD risk is correlated with other conditions such as obesity, cardiovascular disease, high blood pressure, high blood sugar, and even chronic myopia. Reducing risk and reversing such conditions through exercise can help reduce your risk of AMD as well.
But exercise can also have a direct effect on macular degeneration onset and progression.
A 2020 study from the University of Virginia School of Medicine found that “exercise reduced the harmful overgrowth of blood vessels in the eyes of lab mice by up to 45%. This tangle of blood vessels is a key contributor to macular degeneration and several other eye diseases.” 2
In a 2023 study, neovascular (wet) macular degeneration was alleviated in mice through exercise.3
What Exercise and How Much?
Any exercise is better than no exercise. Most of the studies available consider an active lifestyle as engaging in exercise 3 or more times per week. But you may have personal preferences, or specific needs based on your current health and any other conditions you may have.
Before starting any new exercise program, it’s important to consult with your healthcare provider, especially if you have any underlying health conditions.
Choose activities you enjoy. When you choose exercises that you find fun and motivating, this will help you stay consistent with your exercise routine.
Some examples of moderate aerobic exercise could include walking, swimming, or cycling. Swimming is the easiest on your joints and a favorite for older generations.
Activities like yoga, tai chi, and water aerobics are gentle on the joints and can be beneficial for people with vision loss. If you are experiencing some vision loss, Tai Chi4, Yoga, or Qigong, are good additions to reduce your risk of falling. They also have the benefit of mindfulness, which can help with depression or other negative emotions that can attend vision loss.
Remember: Even small amounts of exercise can make a big difference. By incorporating regular physical activity into your lifestyle, you can take a proactive step toward protecting your vision and improving your overall health.
References
- Physical activity and the 15-year cumulative incidence of age-related macular degeneration: the Beaver Dam Eye Study https://doi.org/10.1136/bjo.2006.103796 ↩︎
- https://newsroom.uvahealth.com/2020/06/30/exercise-can-slow-or-prevent-vision-loss-study-finds/ ↩︎
- Exercise alleviates neovascular age-related macular degeneration by inhibiting AIM2 inflammasome in myeloid cells
Cui, Bohao et al. Metabolism – Clinical and Experimental, Volume 144, 155584 ↩︎ - Christian Wehner, Cornelia Blank, Marjan Arvandi, Carina Wehner, Wolfgang Schobersberger – Effect of Tai Chi on muscle strength, physical endurance, postural balance and flexibility: a systematic review and meta-analysis: BMJ Open Sport & Exercise Medicine 2021;7:e000817. ↩︎