Stay Active with long term eye conditions: Easy Armchair Fitness Tips
Gentle exercise from the comfort of your armchair can boost circulation, reduce stress and support your eye health. Here are some easy ways to get started.
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Living with a longterm eye condition can present unique challenges, particularly in maintaining an active lifestyle. However, incorporating light fitness into your daily routine can significantly benefit your overall well-being, including your eye health. Engaging in gentle exercises, even from the comfort of your armchair can enhance circulation, reduce stress, and improve quality of life. Improved blood circulation from exercise helps ensure that the eyes receive essential nutrients and oxygen, potentially slowing the progression of the conditions. Additionally, physical activity reduces stress and releases endorphins, boosting mood and mental health.
Ophthalmologist and OcuPlan Consultant James Neffendorf added "A healthy diet and exercise can play a crucial role in the prevention and management of conditions like macular disease and glaucoma. Gentle exercise has obvious benefits for general health but also it improves blood flow to the eyes, potentially reducing the likelihood of developing macular disease or glaucoma. Doing regular age-appropriate exercises at home and in your armchair is something I’d definitely recommend.”
Nikki Daly is an armchair fitness instructor and has run online classes for OcuPlan. She is passionate about fitness and the importance of staying active as you age. She started armchair fitness to help her elderly mum remain active, recognizing the unique benefits it offers for those with limited mobility.
“I’ve been active all my life and it’s become more and more important to me the older I get. My mum is 80, she has also always been active, but now struggles a bit with more strenuous exercise, so armchair fitness is really great for her and keeps her motivated to stay active.”
Benefits of light exercise:
Improved Blood Circulation: Regular physical activity helps improve blood circulation, which can be beneficial for eye health. Better circulation ensures that the eyes receive adequate oxygen and nutrients, which may slow the progression of macular disease.
Stress Reduction: Exercise is a well-known stress reliever. Lowering stress levels can have a positive impact on your eye health, as chronic stress can contribute to the progression of eye diseases.
Enhanced Mood and Mental Health: Physical activity releases endorphins, which can improve mood and combat depression and anxiety, common in individuals coping with vision loss.
General Physical Health: Staying active helps maintain a healthy weight, reduces the risk of cardiovascular diseases, and improves overall physical health, which is important for managing any chronic condition.
Exercises You Can Do from Your Armchair
You don't need to engage in strenuous activities to reap the benefits of exercise. Here are some gentle exercises you can perform from the comfort of your armchair:
Seated Marching: Sit upright in your chair and lift your knees alternately, as if marching. This exercise improves circulation and strengthens leg muscles.
Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size. This helps improve shoulder mobility and upper body strength.
Ankle Rolls: Lift one foot slightly off the ground and rotate your ankle in a circular motion. Repeat with the other foot. This exercise promotes circulation and flexibility in the ankles.
Seated Leg Lifts: Sit back in your chair and lift one leg at a time, holding it straight out for a few seconds before lowering it. This strengthens the leg muscles and improves mobility.
Toe Taps: While sitting, tap your toes on the ground, lifting your heels. This simple movement can help maintain flexibility and blood flow to your lower legs.
Shoulder Shrugs: Raise your shoulders towards your ears and then release them back down. This can relieve tension and improve shoulder mobility.
Seated Stretches: Stretch your arms overhead, reaching towards the ceiling, and then bend sideways to stretch your sides. These stretches can enhance flexibility and reduce muscle stiffness.
OcuPlan helps patients living with a long term eye conditions to receive regular monitoring from their local consultant ophthalmologist. If you'd like to learn if OcuPlan can help you, call us 0207 173 5200