tips weight lifting and glaucoma

University of Massachusetts Lowell, Lowell, MA, United States. One study showed that people … For example, a downward-facing dog. Can modifications help? Ophthalmologists also point out that people at high risk for detached retina because of nearsightedness should avoid exercise that involves trauma to the head such as boxing. MORE ON AAO.ORG. Avoid the Valsalva maneuver. Eat a diet rich in fruits and vegetables, especially green, leafy ones. In a recent study, all measures of physical activity—average steps per day, minutes of basic (nonsedentary) movement, and greater time spent doing moderate-to-vigorous physical activity—were associated with slower rates of visual field (VF) loss in a treated group of glauco­ma patients. The head is kept in line with the arms and not allowed to drop down toward the floor. Does Yoga Lower the Risk of Cardiovascular Disease? This is because the flexed position of the neck raises the eyes somewhat relative to the heart. Another option: Practice the pose at the wall. There have been a few studies that have looked at … But significantly boosting those levels each day—walking an additional 5,000 steps, engaging in an additional 2.6 hours of nonsedentary activity, or exercising for 120 minutes at a mod­erate-to-vigorous level—decreased the average rate of VF loss by approximate­ly 10%.2. Weight training is a type of strength training that uses weights for resistance. Patients are advised to avoid contact sports, heavy yard work, housework, and swimming. As it turned out, she had been standing on her head for 20 minutes a day for 20 years. Glaucoma refers to increased intraocular pressure which would damage optic nerve endings. Studies show that people who weight train are at a higher risk of a type of glaucoma called normal-tension glaucoma. Regular weight lifting exercises may lead to an increase in the risk for eyesight related issues such as glaucoma and eye floaters. Back in 1980, Dr. Ritch saw a 45-year-old wom­an with normal-tension glaucoma who had 5-degree fields. yandikha. In contrast, it was 15 mm Hg while she was sitting. Graefes Arch Clin Exp Oph­thalmol. J Strength Cond Res. 8 This should not stop a glaucoma patient from doing a reasonable and safe workout. 9 Jasien JV et al. By contrast, headstand (Sirsasana) is likely to increase IOP maximally because it places the eyes as far as possible below the heart while lifting the abdomen, pelvis, and legs as far as possible above the heart. National Institutes of Health. 1 Schmidt KG et al. Get your doctor’s OK before practicing inverted postures or any pose that places your head below your heart. All the information, content and live chat provided on the site is intended to be for informational purposes only, and not a substitute for professional or medical advice. Two mod­ifications to consider in practicing downward-facing dog pose: 1) Rest the hands on a chair (on the seat or on the top of the chairback), or 2) place the hands on the floor while elevating the forehead on a yoga block or on one or more folded blan­kets. Foods high in saturated fats should also be on your things to avoid list. This site uses Akismet to reduce spam. Resources are available for job placement, counseling, or training, not only for the person with glaucoma but also for their co-workers. Workplace Resources. Have your glaucoma medically treated before practicing. If it’s good for your brain, it’s good for glaucoma.”. Weightlifting May Increase Glaucoma Risk If you are a regular weightlifter perhaps you should bear in mind that you could be increasing your chances of developing glaucoma, a … Fishman L, Saltonstall E. Yoga for Arthritis: The Complete Guide. Weight lifting for beginners doesn’t have to be complicated—and it can really be a lot of fun. Published online Dec. 23, 2018. Sept. 11, 2006 -- Weightlifting makes you stronger, but it might boost eye pressure, making glaucoma more likely. Bell B, Zolotow N. Yoga for Healthy Aging: A Guide to Lifelong Well-Being. Aerobic exercise also drops your eye pressure even while you’re doing it. Don’t hold your breath. Results of a meta-analysis showed that exercise in sedentary people had a greater IOP lowering effect than it did in people who were already active. I Like to print many of your articles, but I have stopped because of this process. Subsequent studies and case reports tested headstand pose, demonstrating a twofold rise in IOP.8 “Doing headstands and shoulderstands is a real no-no for glaucoma patients, especially if you’re going to do them for 20 minutes a day,” Dr. Ritch said. Fishman L, Saltonstall E. Yoga for Osteoporosis: The Complete Guide. “Heavy Lifting and Risk of Retinal Detachment: A Case Control Study” Kriebel, David. 7 Some yoga postures and certain kinds of weight lifting had a negative effect on glaucoma. My eyesight is not good and it is impossible for me to read large sections of an article when printing over a picture is done. Have your glaucoma medically treated before practicing. Relevant financial disclosures: None. In this variation (common­ly known as half dog), the hands are placed on the wall, and the person steps back from the wall, bending forward at the hips. 6 Vieira GM et al. After a few min­utes of rest, all eye pressures returned to normal. Instead, exhale normally. New York, N.Y.: W.W. Norton & Company; 2010. In one study, aerobic exercise (such as walking, swimming, biking, or work­ing out on stationary machines) at a brisk level for 30 to 45 minutes three to four times a week lowered intraocular pressure (IOP) and improved blood flow to the brain and the eye. 2012 Mar; 3(1): 52–57.Published online 2012 Mar 8. doi: 10.5491/SHAW.2012.3.1.52. It’s not clear whether weight training increases the risk more. Is there a link between weight training and glaucoma? Exercise Guidelines for Glaucoma Patients Exhale during periods of maximum exertion such as when lifting weights. Dr. Cole offers the following advice to yoga students with glaucoma: The last thing a clinician wants to do is discourage patients from exercising. Forward standing bend pose (Uttanasana). They not only worsen glaucoma but also cause increase in weight. The research supports this guidance: At baseline, participants walked an average of 5,313 steps and averaged 148 minutes of nonsedentary activity and 11 minutes of moderate-to-vigorous activity per day. The jury is still out on the safest way for glaucoma patients to exercise and hydrate during exercise. “Glaucoma and Exercise: What to Tell Your Patients”. Some forms of exercise increase the risk of retinal detachment, a condition where the light-sensitive tissue in the back of the eye tears. Avoid holding the breath or restricting the exha­lation. To look outside and appreciate the many aspects of nature or the face of a loved one is something we shouldn’t take for granted. Aerobic exercise may also lower the pressure behind the eye and reduce the risk of developing glaucoma. Forward seated bend pose (Pas­chimottanasana). Exhale gently and slowly. Consultant fee, paid advisory boards, or fees for attending a meeting. Weight lifting, running, BJJ, mixed martial arts and yoga. Dr. Ritch is professor of ophthalmology at the New York Eye & Ear Infirmary of Mount Sinai in New York City. Did you do the same? In the UK around 600,000 people have glaucoma; approximately half of those people are currently unaware they have the eye disease. Prolonged weight lifting could be a potential risk factor for the development or progression of glaucoma. So say Geraldo Magela Vieira, MD, and colleagues in … I have regular check up every six months. If you have glaucoma or another eye disease, talk to your physician … When her IOP was mea­sured while she was performing a head­stand, it was 60 mm Hg. Relevant financial disclosures: None. 170. There’s no clear evidence to suggest that certain yoga poses—especially if they are held for short periods—are detrimental to people’s glaucoma, but there is reason for caution. This will help you avoid the Valsalva effect, which is when a person exhales forcefully with a closed mouth or held nose and the windpipe is blocked by the closed epiglottis. This isn't a typical form of glaucoma but I do take eye-drops in order to keep my pressure down. That’s not surprising since you strain when you lift something heavy. Exercise may protect you from glaucoma New research suggests that exercise — particularly moderate- to vigorous-intensity, such as brisk walking or jogging — … “The most important factor deter­mining an inverted posture’s effect on IOP appears to be the vertical distance of the eyes below the heart,” said Dr. Cole. However, he said, when a patient who has mild glau­coma also has a passion for yoga, their ophthalmologist and yoga teacher may be able to help them design a modified practice that diminishes the potential effects on IOP. Moreover, the results have been contradictory: Advice for patients? In one study, the postures that raised intraocular pressure most were those that place the head and eyes further below the heart. Foods that contain saturated fats include fatty cuts of red meats like beef, pork or lamb. People who are near-sighted are at the highest risk of retinal detachment because of the shape of their eyes. If you have glaucoma or another eye disease, talk to your physician before lifting heavy weights or doing certain yoga poses. Downward-facing dog pose (Adho Mukha Svanasana). Find a teacher who is compatible with you, willing to work with special needs, and knowledgeable about adapting postures. I’m a suspect of having Glaucoma because the size my optic nerve has increased again. Avoid strenuous inversions. Before getting too excited about these findings, the increase in pressure is only temporary. 8 Baskaran M et al. Exercise is good for almost every organ in our bodies. Modify or substitute inverted poses to reduce their effects on eye pressure. Exp Eye Res. Follow Cathe for all her most recent news and photos! Dr. Ritch advises 45 minutes of aero­bic exercise three to four times a week. Clues from animal research. I started to weight lifting four years ago and had no problems with my health till then. What about downward-facing dog? In another study of 30 healthy indi­viduals, the opposite occurred: Dynam­ic resistance exercises (chest and leg presses) induced moderate postexercise decreases in IOP. Inhale when lowering the weight. Shop Cathe Fitness Equipment & Accessories. (The group also has recently demonstrated that a high-fat high-sucrose diet made the mouse optic nerve more vulnerable to injury, but that exercise did not offset the negative effects of this diet.5). In a recent study, Dr. Ritch and his colleagues had glaucoma patients and a cohort of healthy participants perform a series of four inverted yoga positions—downward-facing dog, standing for­ward bend, plow, and legs-up-the-wall poses.9 The researchers captured the IOP in each group at five time points: 1) at baseline, while seated, 2) imme­diately after assuming the pose, 3) two minutes later, while still holding the pose, 4) immediately after performing the pose, in a seated position, and 5) 10 minutes later, after resting in the seated position. For a slightly steeper version of this inversion, which can be more calming, at the possible expense of slightly higher pressure in the eyes, he recommended adding a folded blanket or two under the pelvis and rolling the shoulders back to lift the chest (lifting the chest elevates the heart a little). Schatz MP. Saf Health Work. New York, N.Y.: W.W. Norton & Company; 2008. Ophthalmologists are often asked about the effects of exercise—particularly yoga—on glaucoma. She had continued to progress despite consultation with clinicians at 12 institutions. Retinal detachment is most common after the age of 40. Berkeley, Calif.: Rodmell Press; 1992. I had one patient who lost his 3-degree island of vision in the middle of doing a crunch, and IOP can also rise in patients doing push-ups. Practice mindfully. If you practice pranayama (yoga breathing techniques), avoid the clas­sical exhalation phase of the Ujjayi breath, as it involves making a “haaaah” sound through a restricted throat. 7 Chromiak JA et al. 1. Those that involve inversions are the riskiest. This helps the patient avoid the Valsalva maneuver, in which a person exhales forcefully with a closed mouth and nose and the windpipe is blocked by the closed epiglottis—which can increase IOP dramatically. I basi­cally tell them to use common sense.”. 3 Roddy G et al. Modify or substitute inverted poses to reduce their effects on eye pressure. Learn how your comment data is processed. Advice to Yoga Practitioners. Plus, staying physically active lowers the risk of type 2 diabetes, a disease that can lead to blindness by causing retinopathy, damage to the blood vessels in the back of the eye. Clin J Sports Med. PLoS One. MedStar Washington Eye Center. Lack of clarity. They say that this could increase the risk of glaucoma, as the condition is more common in people subjected to frequent changes in eye pressure. Now, more than ever, people with glaucoma are making important contributions in the workplace, and there are resources to help you. For example, he noted, “in Dr. Ritch’s yoga study, the two postures that placed the eyes furthest below the heart [downward-facing dog and standing forward bend poses] raised IOP by about 10 mm Hg even though the feet remained on the floor.” In contrast, he said, “the two postures that kept the eyes at or only slightly below heart level while lifting the legs, pelvis, or abdomen the most [plow and legs-up-the-wall poses] raised IOP by 4 mm Hg, on average.” Knowing this makes it easier to select and modify inversions based on their likelihood of raising IOP (see “Analyz­ing Asana”). In the full version of this pose, the person sits on the floor, bends forward, and rests the head on the knees. In a murine study that examined the role of exercise in a transient ocular hy­pertension model, exercise was able to reverse signs of age-related vulnerabil­ity to optic nerve injury, such that the signs of injury in older mice that had completed the exercise regimen were similar to young mice that were not exercised.4 The investigators then went on to show that exercise may prevent the injury-induced loss of brain-de­rived neurotrophic factor (BDNF) in the retina. Can I or can’t I? Either modification will proba­bly prevent IOP from rising as much as it would if the head were allowed to dangle downward or rest on the floor. Just say no to headstands. So, if you lift weights for exercise, which is generally a good idea to maintain bone density, make it low weights with more repetitions of lifting, rather than heavy weights that make you grunt. Weight Lifting and Eye Pressure: Can Strength Training Harm Your Vision? Here, experts offer advice on how to get started. As for glaucoma, Robert Ritch, MD, at New York Eye & Ear Infirmary of Mount Sinai in New York City, tells his patients, “It’s simple. For full disclosures and the disclosure key, see below. Get your doctor’s OK before practicing inverted postures or any pose that places your head below your heart. However, there are some things you should know about weight lifting and eye health such as how it affects eye pressure. Is a patient working with 10-, 20-, or 30-pound weights—or much more than that? If you have risk factors for eye disease, they may recommend more frequent checks. Inhale during the eccentric phase and exhale during the concentric phase of the movement. Here’s everything you need to know about getting started with a strength training program. Weight lifting would temporarily increase the intraocular pressure. If a patient goes from sitting on the floor to lying on her back with her legs up a wall, IOP rises only a little, Dr. Cole said, and even that can be partially reversed by elevating the head on a folded yoga blanket. Those that lift weights frequently, or those that are in a profession where heavy lifting is common, are recommended to visit your local eye doctor for further advice. Rather, it’s critical to ask patients about their activities and discuss limits and modifications when necessary. The traditional view has been that lifestyle choices do not play a role in glaucoma, but several studies show that lifestyle factors can influence eye pressure, which is a major risk factor for glaucoma. Registered User. Required fields are marked *. Measuring eye pressure is an essential part of any eye exam, as glaucoma is the leading cause of irreversible blindness in the world. The weight lifting doesn't have to be super intense, but it can't be too easy either. Glaucoma patients should also avoid any exercise with the head-down position for the same reason. For a strong inversion that is expected to produce only a moderate increase in IOP, consider plow pose or full shoulderstand. (Modifications are also used to help yoga students recover from illnesses and injuries.) Lynn Glick, Your email address will not be published. Lifting heavy weights, particularly when holding your breath, creates a temporary increase in eye pressure that could damage your eyes over time, according to a study conducted by Geraldo Magela Vieira and other Brazilian scientists and reported in "Archives of … Grant support or other financial support to the investigator from all sources, including research support from government agencies (e.g., NIH), foundations, device manufacturers, and/or pharmaceutical companies. Pressure in the eye increases during certain weightlifting exercises, they explain, and that can boost the risk for developing a type of glaucoma called normal-tension glaucoma. Get a regular eye exam based on your physician’s recommendations. Learn how to breathe properly when you lift weights. Other things that raise IOP temporarily include lifting weights, playing wind instruments, wearing a tight necktie or using swimming goggles, but there’s no proof that any of these things worsen glaucoma … “Elevating the legs, pelvis, and ab­domen above the heart may also raise IOP but seems to have a smaller effect.”. Several years ago, Dr. Ritch’s group evaluated the effect of bench pressing on IOP in 29 normal subjects, and a number of them experienced rises in IOP during the exercise. 2 Lee MJ et al. It’s crucial that the person continues to exhale during periods of maximum ex­ertion. This study also highlights how important proper breathing is when you lift since improper breathing and breath-holding increases eye pressure more. She stopped doing headstand pose—and her glaucoma stopped progressing. “Under (eye) pressure: Can exercise lower glaucoma risk?”. For this group of glaucoma sufferers studies have found that lifting weights at the gym or playing wind instruments can increase the risk of blindness. Yoga students routinely practice a number of poses in which the head is positioned below the heart. Relatively few studies have been conducted on weight training’s effect on IOP. Equity ownership/stock options in publicly or privately traded firms, excluding mutual funds. There’s no question that aerobic exer­cise is crucial to overall good health. Below are some of the many resources available. Strength training with arthritis is possible and can help manage symptoms, including joint pain and stiffness. If you have diabetes, manage your blood sugars, so you can lower your risk of diabetic retinopathy. Dr. Cole Sleep seminars: O; Yoga seminars: O. Dr. Ritch Aeon Astron: C; Axim Biotechnologies: C; Diopsys: C; Glauconix: C; Glia: C; Guardi­on Health Sciences: C; Intelon Optics: C; iSonic Medical: C; Mitotech: C; Ocular Instru­ments: P; Pfizer: L; Sensimed: C. Modifications of yoga poses allow practitioners to experience many of the benefits of the full poses without pushing, overstretching, and incur­ring injuries. About half the people who have glaucoma don’t know they have it because it may be silent until they’ve lost a significant amount of vision. Ophthalmology. yandikha. Lifting heavy weights can also carry a risk to those vulnerable to glaucoma. 2006;113(8):1327-1332. Last time my doctor sent me to ophthalmologist since he suspected glaucoma. TUESDAY, Sept. 12, 2006 (HealthDay News) -- Pumping iron could weigh heavily on eye health, researchers report. Finally, what about Dr. Ritch’s patient, who had been standing on her head for 20 minutes a day for 20 years? Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. In fact, a variety of health problems can affect the health of your eyes, so talk to your physician about this. Dr. Ou is associate professor of ophthalmology at the University of California, San Francisco. The tests I did have showed increased eye pressure and my doctor arranged the following check up in two months. A study on the effects of Body Mass Index on Intraocular pressure suggested that obesity may be associated with higher risk of glaucomatous injury with high IOP. Vision is one of our most treasured senses. Don’t hold your breath. Practice a form of yoga that has you move slowly, provides props, and adapts postures to your needs. “I caution patients with glaucoma about bench pressing 200 pounds, but a definitive study has not been done. Intermittent IOP increases during weight lifting should be suspected in patients with normal-tension glaucoma who perform such exercises. However, both occupational lifting and weight training increase pressure inside the abdomen during the lift, and that places more strain on the retina. If a patient has mild glau­coma, I tell them to go ahead with their routine unless they [experience] severe damage. Normal eye pressure, measured in millimeters of mercury, can fall anywhere between 12mm HG and 22mm HG. These books include instructions (and illustrations) on how to modify poses for specific health concerns. Ophthalmology. He is based in Del Mar, Calif. He holds the Shelley and Steven Einhorn Distinguished Chair in Ophthalmology and is Surgeon Director Emeritus and Chief of Glaucoma Services Emeritus. Plow pose (Halasana) and shoulderstand (Sarvangasana). Nine Fascinating Health Benefits of Carrots, The Eye Diet: What to Eat to Protect Your Vision, When you have articles, please do not print print over pictures. 2006;124(9):1251-1254. But modifying the pose—by having the person rest the forehead on a padded chair seat—keeps the eyes above the heart and most of the rest of the body below it, presumably keeping IOP low. Lecture fees or honoraria, travel fees or reimbursements when speaking at the invitation of a commercial company. Accord­ing to Dr. Ou, recent animal studies add to the evidence that physical activity protects against glaucoma damage. Save my name, email, and website in this browser for the next time I comment. Geraldo Magela Vieira, MD; Hildeamo Bonif?cio Oliveira, MSD; Daniel Tavares de Andrade, MSD; Martim Bottaro, PhD; Robert Ritch, MD, American College of Ophthalmology. If it’s good for your heart, it’s good for glaucoma. Dr. Ritch proceeded to take all of his lab colleagues and stand them on their heads. If you do it on a daily basis, then it put you at a much higher risk of developing glaucoma. Given the lack of clarity, Dr. Ritch’s guidance for glaucoma patients comes down to the amount of weight being lifted. Patents and/or royalties for intellectual property. If you already have glaucoma, approach weight training with caution and talk to your physician before starting. Conclusively, a suggested tip to help reduce the risk of Glaucoma is a rich diet including Omega 3 fatty acids, found in … However, certain yoga poses are risky if you have a history of increased intraocular pressure or glaucoma. However, experts point out that excessive weight training could be a risk factor for glaucoma and that’s another reason not to overtrain. 2017;162:104-109. A study published in the Archives of Ophthalmology found that intraocular pressure rises right after doing a bench press exercise. Brazilian researchers found lifting heavy weights was linked to a temporary increase in pressure within the eye - especially when holding the breath. Both groups of participants showed a rise in IOP in all four yoga positions, with the greatest increase of pressure—almost 10 mm Hg—occurring during downward-facing dog. It doesn't seem that weight lifting has had any impact at all on me. I generally recommend to my patients with glaucoma that they limit weightlifting to multiple repetitions of lesser weights rather than fewer repetitions of higher weights as the effort required to lift heavy weights does transiently increase the intraocular pressure. Arch Ophthalmol. A similar breath-holding problem applies to those playing the larger wind musical instruments like the French horn. Thank you, Depending on the findings on the initial screening, they will tell you how often you need an eye exam in the future. For glauco­ma patients, the safest way to practice yoga is to avoid inversions altogether, said Roger Cole, PhD, a research scien­tist and Iyengar yoga instructor based in Del Mar, California. Doing a bit of research, it seems like lifting weight does increase eye … My weight lifting was aimed to build muscle, so I followed the rule by lifting the heaviest weights that you are only able to do few reps (6, 8, or 10). , which covers activities that have potential to worsen glaucoma but also for their co-workers or training, not worsen! Maximum ex­ertion places your head below your heart, it ’ s before. The highest risk of developing glaucoma prolonged weight lifting exercises may lead to vision loss eye disease, can. Studies add to the evidence that physical activity protects against glaucoma damage basis, then it put you a... That physical activity protects against glaucoma damage head­stand, it was 15 mm HG while was. 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