Previously, people with any visual acuity problems, especially myopia, were not recommended to engage in strength training. Gradually, doctors changed their approach to physical activity, often beginning to recommend that patients with vision problems do aerobics and even perform exercises with weights. But won't regular strength training cause vision deterioration?
Dangers of strength training
eye strain and sports Most often, vision deteriorates when the muscles of the lens of the eye malfunction. Small problems, if you do not consult an ophthalmologist in time, can develop into nearsightedness (myopia), farsightedness (hypermetropia) or astigmatism. It is important to know the peculiarities of the course of these diseases, because in certain cases it is impossible to stop the loss of vision.
The most common disease is myopia.
Often, even healthy people experience temporary loss of vision due to lifting too much weight. It is much more difficult for myopic people, because overloads affect weak organs. Excessive strain can significantly worsen already poor vision. If blood regularly flows in and out of the eyeballs, this leads to serious disruption of the muscles of the lens of the eye.
Structure and function of the organs of vision
Vision is a complex biological process that allows people to perceive the world around them. This function is performed by the visual analyzer, the basis of which is the eye. The eyeball has fibrous, vascular and retinal membranes:
In the posterior part, the outer fibrous membrane is represented by the sclera, in the anterior part it passes into the cornea.
The choroid is located under the sclera. In the front part is the iris, which contains the pupil.
The retina consists of outer and inner layers: the first contains the pigment, the second contains light-sensitive elements.
It is important to study in detail the work of the eyeball. It is surrounded by muscles that control its position and can constrict or dilate the pupil. Thanks to them, human vision can focus and we can clearly see even objects at a distance.
Some people have minor impairments that make it difficult for them to see distant elements. It is enough to regularly do special exercises and spend more time in the fresh air.
Strength training is not only not prohibited for them, but is also recommended. If a person has nearsightedness, farsightedness or astigmatism, the visual organs work poorly, and excessive load will worsen the situation.{banner_st-d-2}
What can you do if you have visual impairments?
Experts have proven that some cyclic physical exercises have a positive effect on the body. They help improve blood flow and normalize the functioning of the eye muscles. Such activities include:
- Ski walking;
- Pilates;
- Yoga;
- Run.
These trainings are allowed for people with vision up to 8 diopters (both plus and minus). But watch your heart rate, it should not exceed 110-140 beats per minute.
The influence of loads on the ocular system
Strength training often causes increased pressure in the eyes. Basic and multi-joint exercises will not harm a healthy person, but on the contrary, they will only help strengthen the body. If a person has a predisposition, an increase in pressure leads to the development of glaucoma.
It occurs when fluid cannot circulate normally inside the eyeball (outflow is impaired). Special small tubules become clogged, which leads to increased pressure inside the eye. The longer you ignore this problem, the more serious the consequences: the fluid becomes more and more, it has a negative effect on the optic nerve, the nerve fibers gradually die, and the person loses vision.
Initially, the appearance of glaucoma is almost impossible to detect, because there are no symptoms. This can only be done by an ophthalmologist who uses special equipment. That is why people with poor vision who visit the gym are recommended to be regularly examined by a doctor.
Does sport affect visual health?
Physical activity not only strengthens the body, makes it stronger and more resilient, but also improves blood circulation in the body. This leads to saturation of the body with oxygen, increased blood pressure and the release of adrenaline. As a result, vitality increases, the effects of stress and prolonged tension that we experience during the day are smoothed out.
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Sport is a good preventive measure and an opportunity to strengthen and improve visual functions. The main thing is that physical activity is moderate. If the disease has already been diagnosed, you should take a more responsible approach to choosing a sport.
Test: what kind of athlete are you? We'll find out everything after a few questions.
Does glaucoma progress when exercising to gain muscle mass?
It is impossible to control the course of glaucoma when exercising to gain muscle mass. In addition, doctors generally do not advise doing strength training. But much depends on the stage of development of the disease. If it is at an early stage, a person can play sports, even certain strength exercises. If glaucoma develops and there is a possibility of vision deterioration, you will have to stop lifting weights. To avoid problems, switch to light workouts that can keep you in shape.
Attention! Even if you notice problems with your vision, do not stop doing physical activity.
They often help reduce intraocular pressure. You just need to make a proper training plan and adhere to the following tips:
- do not lift objects exceeding 7 kilograms;
- do only simple training, excluding strength training;
- draw up a schedule, distribute the total load.
Myopia, farsightedness, astigmatism and glaucoma have different effects on the body. If with the first three, under the guidance of a competent trainer and constant monitoring by an ophthalmologist, you can do strength training, then with glaucoma it is strictly prohibited!
What exercises should you avoid?
If you have minor vision problems, you can go to the gym. It is better to use the help of a coach who will draw up a program and monitor you. If you decide to study without outside help, take the time to draw up a lesson plan.
There are a number of exercises that experts do not recommend performing for people who have eye problems:
- deadlift is too much stress on the body;
- Bench presses on an inclined bench (upside down) - pressure constantly increases, which is a common cause of the development of glaucoma;
- squats and using a leg press machine - increased pressure;
- barbell thrust, especially in an inclined position - a large load and a negative angle of inclination.
- They can be performed maximum once a week, or better yet, avoid them completely.{banner_st-d-1}
Is it possible to play sports with poor eyesight?
Doctors say that without sports the body will not be able to function normally, various problems will appear, including deterioration of already weak vision.
Every day you need to provide yourself with sufficient exercise that will keep your body in good tone. Blood circulation in the eyes will increase, from which some percentage of vision may return naturally. At the same time, the muscles of the face and eyes will begin to work actively, acquire a healthy tone and will not weaken. But it is worth remembering that poor vision still has certain limitations. It's not enough to just buy quality lenses and immediately go to a boxing competition. Eyes that do not see very well need careful handling. It is worth paying attention to calm sports without excessively sudden movements, falls, impacts and shocks, as far as possible. The best options for the visually impaired are Pilates, leisurely endurance running, skiing, badminton and aerobics. Excessively active activities, where there is a danger of injury, where you need to be in constant tension and move very quickly, can only cause harm. Therefore, it is impossible to say unequivocally whether sports are harmful or beneficial for the eyes, since it all depends on what a person is currently into and what kind of sport he is an expert at. If he has been involved in sports or mountaineering all his life, but his vision begins to deteriorate, then he will have to change his activity to a calmer and non-aggressive one, no matter how regrettable this may sound. But only this can save his eyes from further deterioration of vision and protect him from health problems.
Overly active and strenuous sports raise blood pressure in the head, which can lead to changes in intraocular pressure. And this is very dangerous for the eyes, which have already lost some of their functions and do not see very well. This sport requires great attention, which strains the eyes. Therefore, doctors insist that such sports should be excluded if vision problems occur. To heal your eyes and improve their visibility, you should switch to those sports that ophthalmologists do not prohibit. And there are actually a lot of these types. Therefore, you should not be upset, but simply change your lifestyle a little in favor of your own health. Anyone can do this. And people who until now have been passive and not interested in training at all should choose an interesting and uncomplicated sport and start strengthening their body.
Measures to prevent visual impairment
To begin with, it is necessary not only to exclude certain exercises, but also to choose the most suitable ones. If you exercise without the help of a trainer, pay attention to the following: preventive measures for vision.
Cardio.
At first, it is advisable to do only cardio training, doing it every other day, for example, Monday, Wednesday and Friday. After 1-2 weeks, consult with an ophthalmologist; if there are no negative consequences, and you have enough strength, you can add strength training to cardio. The exercises resemble a circle, in the format of which you need to perform. First, do one approach, rest for 1-2 minutes, second approach, then rest, and so on.
Lunges with dumbbells.
Take not too heavy dumbbells in your hands, place your feet hip-width apart. Step forward with your right foot and bend your left at the knee so that it almost touches the floor. Return to the starting position and repeat the exercise, stepping with your left foot. To begin with, 10-15 repetitions will be enough.
Abduction of arms with dumbbells.
Take dumbbells. Stand up straight with your legs and arms slightly bent. Extend your arms to the sides to shoulder level. Hold for a couple of seconds and return to the starting position. Perform 15 repetitions, just remember to exhale when lowering the dumbbells, inhale before lifting.
By regularly doing strength and cardio training, watch your diet.
How to relax your eyes and strengthen your eye muscles:
- Look through the window at some object behind the glass (at your eye level). We watch for 15-20 seconds. We turn our gaze to the glass. We count to 15-20. Repeat 2-4 times.
- Close your eyes tightly. Then quickly open and close your eyes. Repeat 3-4 times.
- For 1-2 minutes, simply blink at an average pace.
Gymnastics for the eyes (one option):
- Move the eyeballs left and right. 10 times.
- Same thing, up and down. 10 times.
- Diagonally right-up and left-down, then vice versa. 10 times.
- Rotate your eyes clockwise and counterclockwise. 10 times.
- In terms of rest between these exercises, massage the eyeballs through the eyelids (0.5-1 minute, using circular movements of the fingertips).
This will help the eyes recover faster and reduce the impact of forceful loads.
A number of products that will help strengthen your eyesight:
Martina Navratilova: myopia is not a hindrance to tennis
One of the most decorated athletes in the world, Martina has achieved success thanks to her incredible work ethic. From 1973 to 1995, she won more than one and a half thousand victories in tournaments at various levels. At the same time, Martina suffers from myopia. Before the era of contact lenses, she was forced to wear glasses, although when playing tennis this increased the risk of injury when the ball hit the glass. With the widespread use of contact optics, the athlete immediately switched to using them, winning many more titles.
Eye Health Products
Carrot. The most “popular” product for strengthening vision, which contains carotene in huge quantities. Eat carrots in any form more often, including fresh carrots.
Oranges and lemons. If you want to protect your lens from cataracts, you need to eat at least 500 grams of citrus fruits per day. Nuts. They help not only to increase brain activity, but also to strengthen the visual organs.
Fish.
A well-designed training program with a moderate amount of strength exercises and a proper diet will help strengthen not only your eyesight, but the entire body. Do not under any circumstances give up dosed exercise, even if you have glaucoma, because no one has prohibited cardio training. To reduce the negative impact, take a break of at least one minute between sets. Make sure you practice regularly: if you start exercising, you need to follow a schedule, because breaks of several weeks or months are not good for both your eyes and your health in general.
Poor vision and sports
Many people, from childhood, believe that with poor eyesight, playing sports is prohibited, and any physical activity should be reduced. That interesting sports games are only available to those who have excellent vision. This myth dates back to school years, when glasses wearers were excluded from physical education. And there are no reasonable justifications or prohibitions for this. In fact, poor vision does not block the opportunity to engage in many sports activities, train your body and be in great shape. Moreover, complete passivity can lead to a weakening of all the muscles and optic nerves, which will make vision even worse than it was, and will decline every year. This suggests that you cannot give up sports, no matter how bad your eyesight is. After all, in the absence of loads, blood circulation can become disrupted, become weak and not fully nourish all tissues. This only means that the eyes will not receive blood supply, as a result of which their functions will weaken. If previously it was difficult to run and do exercises with a ball, wearing glasses that could break and damage the face and eyes with splinters, now there are comfortable lenses that athletes can use for their own pleasure and see the world around them much more clearly during exercise. The problem of low vision is not so acute now, so you can wear lenses and play your favorite sports without limiting yourself in anything.
