What’s more, certain activities may make DME worse when performed during certain times. While working out with DME-related vision problems may seem complicated, once you know which exercises benefit and protect your eyes the best, your fitness routine can go off without a hitch.
How Blood Sugar Levels Impact Your Vision
“People who can maintain near-normal blood sugar levels many times can avoid vision loss or damage to their eyes from diabetes,” says Sunir Garg, MD, a spokesperson for the American Academy of Ophthalmology and a professor of ophthalmology at Wills Eye Hospital in Philadelphia. “Even for people who’ve had less-than-ideal control, improving blood sugar levels can help slow down future vision loss.”
5 Low Vision–Friendly Exercises to Try
That said, some types of physical activity are better for controlling blood sugar levels and safer for anyone with low vision. Here are some options to consider.
Walking
Cycling
Swimming
Yoga
Tai Chi
For an overall better exercise experience, it’s also a good idea to switch up your workouts — say, by doing yoga one day and walking the next. “Doing a variety of different exercises including cardiovascular activity, some light weight training, as well as exercises that encourage mobility, such as yoga, can all be beneficial, and a combination of them is likely the most helpful,” says Dr. Garg.
3 Exercises You Shouldn’t Do if You Have DME
While most exercise is good for people with DME, there are some instances in which it may cause more harm — at least, temporarily — especially if your DME has progressed.
Some people with DME have damaged blood vessels in the eyes that may be prone to bleeding, says Reed. “If people have significant bleeding in the eye due to advanced diabetic eye disease … [they may need] to avoid straining for a short period of time,” says Garg.
“Once I get their eye disease under control with treatment, I quickly allow them to resume all of their normal physical activities,” says Garg. Some activities that your doctor may want you to avoid include:
- Heavy weight lifting, in which you may strain to power lift, damaging the blood vessels in your eyes
- High-impact workouts, such as running and HIIT routines, which may also cause strain on the eyes
- Contact sports, such as football or basketball, in which your eye may be injured by a ball or another player
Building an Exercise Routine if You Have Low Vision
Whether you’re new to exercise or have recently experienced some vision loss, there are ways to kick-start your workout routine.
Here are a few ways to get started.
- Enlist a family member or friend to exercise with you. They can help guide you, if needed, give you a ride to the gym or park, or simply keep you motivated to stick to your workout.
- Work with a physical therapist, personal trainer, or fitness instructor. Find a professional who can give you more support during a workout or teach you how to do an exercise safely.
- Listen to workout videos online. The YouTube channel Eyes-Free Fitness & BlindAlive offers audio-based workouts, including yoga, Pilates, and barre — all of which you can do at home.
What’s most important is that you stay active, says Reed. “We need people to be healthy and get out there and lower their [blood sugar levels],” he says.
The Takeaway
If you’re living with diabetic macular edema (DME), regular exercise can help stabilize your blood sugar and support your eye health. It’s important to choose activities like walking, swimming, or tai chi, which are easier on your eyes. Pairing up with a friend or a physical trainer can also help you stay active safely. Some exercises to avoid if you have DME are high-impact workouts, weight lifting, and contact sports.
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