Senior Fitness & Eye Health | Senior Health Fitness Day

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​Staying fit is important at any age. Getting to and maintaining a healthy weight and being in good shape increases energy, helps fight disease, and is good for your vision. It’s especially vital for seniors to maintain their fitness, since your risk of many diseases and eye conditions increases with age. May 29 is Senior Health Fitness Day, and it’s a good reminder for people of all ages to make fitness a priority.  
 

How Exercise & Healthy Eating Preserve Vision

We have all heard that getting regular exercise and healthy eating are good for your heart, lungs, and bones, but the benefits don’t stop there. Exercise and proper nutrition also play a role in maintaining eye health. This is true of people of all ages, but especially seniors, who are more prone to eye problems with age.
 
Exercise improves blood flow to the retina and optic nerve, which is good for overall eye health. Studies show that regular exercise may help adults maintain good vision, as well as decrease their risk of certain eye diseases.
 
In a study published in BMJ Open Ophthalmology, 6634 adults with an average age of 65 self-rated their vision. The group that rated their vision as fair to poor were twice as likely to be inactive as people that rated their vision as excellent.
 
Another study reported by the American Academy of Ophthalmology involved a review of the medical histories of over 3800 people. The study looked at the relationship between inactivity and age-related macular degeneration (AMD). The researchers found that people that exercised at least three times a week developed macular degeneration less often than those that were inactive.
 
Staying active and eating a healthy diet also decreases your risk of conditions such as hypertension and diabetes, both of which can affect your eyes. 

Maintaining Fitness

​Maintaining your fitness throughout your life includes being physically active and keeping a healthy weight. Being overweight is one of the biggest risk factors for diabetes. Having diabetes greatly increases your risk of vision problems.
 
Declines in fitness level are not inevitable as you age. It’s thought that the physical decreases associated with aging, such as muscle loss, are often due to deconditioning from exercising less often or less intensely.
 
You can maintain your fitness and health by continuing to exercise regularly. Metabolism also tends to slow down a bit as we age. That’s why it’s important to monitor your weight and eat a diet high in lean protein, complex carbs, veggies, and fruits.
 

Exercise Tips for Seniors

One of the great things about exercise is you reap the benefits at any age. So, whether you are new to exercise or have been a gym rat for years, exercise is beneficial. According to the Centers for Disease Control and Prevention, adults over 65 should aim for about 150 minutes a week of moderate-intensity aerobic exercise. It’s also important to incorporate strength, flexibility, and balance exercises into your routine. 
 
You don’t necessarily have to slow down as you age, but taking some precautions, including the following, can help you exercise safely:

• Increase intensity gradually: If you are new to exercise, start slow. Even if you have been working out for years, it’s still important to increase intensity in small increments.
• Spend time warming up: Warming up before exercise is vital to prevent injury and get your body ready to workout, especially as we age.
• Allow enough rest time: Your body may take a little longer to recover after workouts as you get older. Make sure you give yourself some days off from intense exercise.
• Go easy on your joints: Wear and tear on the joints can lead to osteoarthritis. Consider low impact activities, such as walking, dancing, and water aerobics.
• Incorporate more activity into your day: A few changes in your day-to-day routine can incorporate more physical activity into your life. For example, if you’re working at the computer, get up every 30 minutes and move around a little. Buy a standing desk if you spend a lot of time sitting. Add an extra walk into your schedule every other day. Walk to restaurants and activities instead of driving. Park a little further away when going to the store to add a few more steps into your day.

 
Remember, maintaining your fitness level can prevent vision issues, improve your overall well-being, and help you maintain your freedom. If you have any questions about your eye health or would like to schedule an appointment with one of our eye doctors, please call our office at 508-746-8600.