What sports improve vision and how does physical activity affect eye health?

In the modern world, every second person develops visual impairment. And of course, this is accompanied by many factors, from heredity to lifestyle and environment. Instead of evolving, we can say that we have regressed to some extent: our sense of smell and sight are no longer as sharp as our ancestors’, because we no longer need to hunt, to track predators from long distances. And even with sexual selection, poor vision does not prevent mate selection and reproduction, so visual pathologies persist.

Today, there are proven ways to improve vision, and ophthalmology is actively developing in this direction. However, operations, procedures and treatments, although they have become accessible to the average person, are still expensive. It is no coincidence that we are told from childhood to take care of our vision, but sometimes, due to elementary ignorance, we make things worse. But often, completely unexpected factors, such as physical activity, affect eye health.

How exactly are sports and vision related?

Specialist in ophthalmology, chief physician of the VISTA Center for Innovative Ophthalmology, Candidate of Medical Sciences Elena Kazantseva answered this question especially for The Fashion Vibes. She told why you need to protect your head from injuries, what sports improve vision, shared recommendations on how to protect your eyes from harmful effects and what foods improve your vision.

Elena Kazantseva, ophthalmologist

How does sport affect vision?

Let’s talk about how sports affect vision, and not just because we want to be filled with energy and vitality after training, like the characters in Billy Elliot or Legend No. 17. The fact is that regular exercise improves blood circulation, which saturates the eyes with oxygen and nutrients. This has a noticeable positive effect on eye health. In addition, good blood circulation helps prevent diseases such as glaucoma and retinal degeneration.

Remember how the main character lost his sight in “Through Thorns”? A head injury from a sports match caused damage to certain areas of the brain responsible for processing visual information. The brain is the visual command center where our eyes interpret what they see. When the brain is injured, it can cause partial or complete vision loss. This is why head protection is so critical in sports where impacts are possible (like boxing or football). Such injuries can damage the optic nerve or visual cortex of the brain, causing vision loss.

What should be done to prevent vision deterioration?

We often take our vision for granted, so we only start to worry when active treatment is needed. But this could have been prevented. Here are some useful tips for maintaining eye health.

Safe sports

If you want to protect your eye health, choose sports that have a low risk of injury. Yoga, swimming, or just a daily walk can do a lot without putting your eyes at risk. These types of physical activities help improve blood circulation and strengthen the eye muscles.

Protective equipment

Never neglect safety glasses or helmets. For example, in Million Dollar Baby, protective training helped the hero avoid many problems. Safety glasses help prevent eye damage from accidental blows or foreign objects.

Regular checkups with an eye doctor

This is especially important if you are actively involved in sports. They will help monitor changes and prevent eye health problems. Regular checkups can help detect diseases such as cataracts or glaucoma at an early stage.

Proper nutrition

Include foods rich in vitamins and minerals in your diet, such as carrots for vitamin A, citrus fruits for vitamin C, and fish for omega-3 fatty acids. Vitamin A helps improve vision, especially in low-light conditions, vitamin C strengthens the capillaries in the eyes, and omega-3 fatty acids reduce the risk of dry eyes.

Eye exercises

Use the 20–20–20 technique to reduce eye strain during long-term work. Look at objects 20 meters away for 20 seconds every 20 minutes. This will help prevent eye strain and reduce the risk of developing dry eye syndrome.

Special exercises for athletes

For example, dancers and gymnasts often use exercises to improve coordination and adaptability, which also helps maintain visual acuity. These exercises involve quick focus shifting and tracking moving objects, which works the eye muscles. In the movie “Black Swan,” the main character trains not only her body but also her vision.

Be careful with chlorine

It is important for swimmers to wear protective eyewear to prevent eye irritation and inflammation. Chlorinated water can cause dryness and irritation, which can lead to discomfort and vision problems.

Use of moisturizing drops

If you experience dry eyes, especially after long periods of exercise or being outdoors, use moisturizing eye drops. They will help maintain moisture levels and prevent irritation.

Limit screen time

Spending long periods of time in front of a computer or TV can cause digital eye strain. Try to limit your screen time and take regular breaks. In The Good Doctor, characters use special techniques to reduce eye strain, such as taking frequent breaks and using blue light filters.

Regular walks in the fresh air

Walking in the fresh air is not only good for your overall health, but also for your eyes. Bright sunlight helps improve vision and prevents the development of myopia.