Exercise & the Eyes
Regular physical exercise is known for its benefits to heart health, weight management, and mental wellbeing—but growing research shows that it also plays a significant role in protecting long-term eye health. Exercise improves circulation, reduces inflammation, and supports the health of blood vessels throughout the body, including those that nourish the eyes. These systemic benefits help reduce the risk of several major eye diseases, particularly age-related macular degeneration (AMD), glaucoma, and diabetic retinopathy.
Research has shown that people who engage in routine physical activity have a significantly lower risk of developing AMD. The Beaver Dam Study (1) found that individuals who walked or exercised at least three times per week had a 30% and 70% reduced risk of developing wet AMD compared to sedentary individuals. Exercise helps maintain healthy blood flow to the retina and reduces oxidative stress—two key factors in macular health.
Exercise is also protective against glaucoma, a disease characterised by damage to the optic nerve, often linked to elevated eye pressure (intraocular pressure). Aerobic activities such as walking, jogging, or cycling have been shown to lower intraocular pressure, reducing a critical risk factor. The National Health and Nutrition Examination Survey (NHANES) found that For each 10-minute increase in moderate-to-vigorous activity per week, glaucoma risk decreased 25 per cent (2).
For individuals with diabetes, physical activity helps control blood glucose levels, reducing the risk of diabetic retinopathy. Better glucose control leads to fewer fluctuations and less damage to the tiny retinal vessels. The landmark UKPDS trial (3) demonstrated that improved metabolic health—supported by physical activity—significantly reduces the risk of microvascular complications, including those affecting the eyes.
Exercise doesn’t need to be intense to be helpful. Even 30 minutes of brisk walking five times a week can improve cardiovascular health, support stable blood sugar, and promote healthy ocular blood flow.
Incorporating regular exercise into daily life is a simple yet powerful tool for preserving vision and reducing the risk of serious eye diseases. Combined with regular eye examinations and a healthy lifestyle, physical activity forms an essential pillar of long-term eye health.
Knudtson MD, Klein R, Klein BEK. Physical activity and the 15-year cumulative incidence of age-related macular degeneration: the Beaver Dam Eye Study. Br J Ophthalmol. 2006;90:1461–1463. doi: 10.1136/bjo.2006.103796.
Tseng, V., F. Yu, and A.L. Coleman, Exercise Intensity and Risk of Glaucoma in the National Health and Nutrition Examination Survey, in American Academy of Ophthalmology. 2017: New Orleans, USA.
King P, Peacock I, Donnelly R. The UK prospective diabetes study (UKPDS): clinical and therapeutic implications for type 2 diabetes. Br J Clin Pharmacol. 1999 Nov;48(5):643-8. doi: 10.1046/j.1365-2125.1999.00092.x. PMID: 10594464; PMCID: PMC2014359.
