Blind and Visually Impaired Community
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Work-Out and macula degeneration (self.Blind)
submitted by BlackHipsterSpecs
Hey there,
I'm looking for experts on this: are there highly myopic people here that have macula degeneration in one eye?
If so: do you work out - what kind of workout do you do - and has workout have been a negative influence on the "stability" of your macula?
Thanks for kick-starting a discussion on this.
I'm looking for experts on this: are there highly myopic people here that have macula degeneration in one eye?
If so: do you work out - what kind of workout do you do - and has workout have been a negative influence on the "stability" of your macula?
Thanks for kick-starting a discussion on this.
AlwaysLilly 3 points 5y ago
I don’t have macular degeneration, but I do have ROP. My restrictions have always been:
no heavy lifting (though this still leaves plenty of room with strength training when you’re just starting out)
No high impact or contact sports as mentioned above. Also no yoga poses/movements where I’m doing a headstand/pressure on my head.
My gym’s trainer also cautioned not to hold my breath when working out to avoid straining my retinas more.
When I’m in a groove with my routine, I do 30 or so minutes of cardio with full body strength training about three days a week with two - three days of just cardio for 30+ minutes.
I hope that helps.
no heavy lifting (though this still leaves plenty of room with strength training when you’re just starting out)
No high impact or contact sports as mentioned above. Also no yoga poses/movements where I’m doing a headstand/pressure on my head.
My gym’s trainer also cautioned not to hold my breath when working out to avoid straining my retinas more.
When I’m in a groove with my routine, I do 30 or so minutes of cardio with full body strength training about three days a week with two - three days of just cardio for 30+ minutes.
I hope that helps.
BlackHipsterSpecs [OP] 1 points 5y ago
Awesome, great advice!
Can you give examples of strenght training that is fine for you?
Can you give examples of strenght training that is fine for you?
AlwaysLilly 2 points 5y ago
Anytime!
I started with the machines at my trainer’s recommendation as you don’t have to worry about controlling the motion, just preforming the rep but you get the same workout for your muscles as free weights would give.
The big thing is to not start too heavy and if you get symptomatic to stop. I usually do 2-3 sets so one day may look like:
Tricep and bicep machines
Leg Press
leg Curl
Shoulder press
Chest or back
Abs - this you can do daily as your abs don’t need an off day to repair.
Each new strength day I try and increase the weight 5-10 lbs depending how I feel.
If I’m feeling out of routine I’ll do some warm up reps a little lighter than normal and work up to my normal/challenging weight.
Hope that helps!
I started with the machines at my trainer’s recommendation as you don’t have to worry about controlling the motion, just preforming the rep but you get the same workout for your muscles as free weights would give.
The big thing is to not start too heavy and if you get symptomatic to stop. I usually do 2-3 sets so one day may look like:
Tricep and bicep machines
Leg Press
leg Curl
Shoulder press
Chest or back
Abs - this you can do daily as your abs don’t need an off day to repair.
Each new strength day I try and increase the weight 5-10 lbs depending how I feel.
If I’m feeling out of routine I’ll do some warm up reps a little lighter than normal and work up to my normal/challenging weight.
Hope that helps!
BlackHipsterSpecs [OP] 2 points 5y ago
It does, thank you!
AlwaysLilly 1 points 5y ago
You’re welcome!
KillerLag 3 points 5y ago
There are a number of factors you would need to consider. Highly myopic people often have thinner retinas, which means it is more likely for them to tear or become detached. That is especially important for physical activity where someone is struck repeatedly (boxing, some martial arts), struck forcefully (hockey, football, boxing, martial arts) or an impact from behind that results in a sudden forward stop (rear-ended in a car, bungee jumping, roller coaster).
Most forms of macular degeneration are age related, and many older people do not do as much strenuous physical activity by the time macular degeneration starts to show up (the average age of onset is 55).
I don't believe there is much specific research on highly myopic people with macular degeneration, but I would guess that you should avoid most of the exercises that people with weakened retinas should avoid (impacts to the head, sudden forcefully head movements). Even something like headbanging (https://en.wikipedia.org/wiki/Headbanging ) had causes retinal detachments before. Most contact sports are suggested against, as well as most forms of contact martial arts (things like yoga and tai chi are encouraged, for cardiovascular and balance reasons). I believe extremely strenuous exercise is also suggested against as it can cause increases in blood pressure that results in edema behind the eyes, which can lead to detached retinas.
Hopefully that helps... I don't believe there are specific specialists in for those two eye conditions, but if you talk with your eye doctor, they should also be able to make suggestions.
Most forms of macular degeneration are age related, and many older people do not do as much strenuous physical activity by the time macular degeneration starts to show up (the average age of onset is 55).
I don't believe there is much specific research on highly myopic people with macular degeneration, but I would guess that you should avoid most of the exercises that people with weakened retinas should avoid (impacts to the head, sudden forcefully head movements). Even something like headbanging (https://en.wikipedia.org/wiki/Headbanging ) had causes retinal detachments before. Most contact sports are suggested against, as well as most forms of contact martial arts (things like yoga and tai chi are encouraged, for cardiovascular and balance reasons). I believe extremely strenuous exercise is also suggested against as it can cause increases in blood pressure that results in edema behind the eyes, which can lead to detached retinas.
Hopefully that helps... I don't believe there are specific specialists in for those two eye conditions, but if you talk with your eye doctor, they should also be able to make suggestions.
BlackHipsterSpecs [OP] 1 points 5y ago
This is some great advice!
Thank you for your time typing it all down.
Thank you for your time typing it all down.
KillerLag 1 points 5y ago
No problems. Good luck on working out! I personally find that for people with vision loss, too many aren't getting enough exercise. There are many different sports and fitness groups out there that can help if you need it, as well.
BlackHipsterSpecs [OP] 1 points 5y ago
What about exercises for the arms and shoulders? What safe ways are there to train?
KillerLag 3 points 5y ago
As long as you are doing controlled movements and not driving your blood pressure through the roof, most exercise should be fine, I would think. Push ups and lifts and such. Check with your doctor, they know more about your medical history than I would.
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