Get Fit for Your Vision

It’s no secret that exercise is the best way to get in shape and to prevent serious health conditions. But did you know that you can actually exercise your way to healthy eyes too!?

Like your heart, brain, and lungs, your eyes are impacted by how you care for your body. By eating a healthy diet and exercising regularly, you can help prevent eye conditions linked to obesity and being out of shape.

Studies have found connections between regular exercise and reducing risks for several common eye ailments such as cataracts, age-related macular degeneration and glaucoma. Vision problems and eye disease also stem from high blood pressure and high cholesterol. A healthy diet and regular exercise are two of the most important steps you can take to lower both.

 

What you should know about the common eye diseases and exercise

Cataracts – Studies have found that a lack of physical activity may be associated with an increased risk of getting cataracts. Whether it’s a brisk walk around your block or a run through the park, both activities may be associated with decreased risk of age-related cataract.

Age-related Macular Degeneration (AMD)– Studies found that that those who were active and exercised three or more times a week were less likely to develop AMD.

Glaucoma – Doctors treat glaucoma by lowering high intraocular (eye) pressure. Research that focused on young adults found that moderate intensity, low-impact exercise led to significant reduction in eye pressure. Regular, ongoing exercise, such as walking or jogging, will help reduce eye pressure.

 

How to kick off your exercise routine

  • Start simple and set realistic goals. Keep a log of your goals and daily exercise routine, this will help you stick to your plan and track your progress.
  • Keep it fun.
  • Mix up your fitness routine with combinations of strength and cardio.
  • Not feeling all that motivated? Try jump-starting your fitness routine with a little Zumba or ballroom dancing; these are super fun ways to get in shape.
  • Head outside and roller skate, bike, or go on a hike—all are great calorie burners too.
  • If it’s too cold to go outdoors, pick up the latest yoga fitness DVD and create a calming atmosphere in your living room. Or you could try a circuit training fitness DVD for a more upbeat cardio workout.
  • Don’t get stuck in a rut: change up your routine frequently to get the biggest bang out of your exercise time!

No time for exercise? You can squeeze it in between everyday tasks such as:

  • Taking the stairs at work instead of the elevator.
  • Walking to your co-worker’s desk instead of sending an e-mail.
  • Doing lunges or squats while brushing your teeth.
  • Contracting and holding your abs while working on your computer – try for 10 contractions every hour.
  • Taking the dog for a long walk or jog—try doing a few lunges on the trail.

Stay active, get plenty of exercise and keep a healthy diet. When you’re tempted to slack off, or quit exercising all together, just remember how terrific you’ll look and feel when you keep moving. You’ll probably agree it’s worth working out a few minutes each day to reap the rewards of good health and great vision!

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Adding Healthy Eating To Your Exercise Plan

1/13/15

Last week, as we helped you prepare for a healthy 2015, we discussed exercise and physical activity. We gave you pointers on how to select and set-up a personalized healthy plan of action. But healthy eating plans along with being physically active are what lead to a healthy lifestyle. Today we will look at adding healthy eating to your exercise plan.
Healthy Living
But first let’s review the three main points you need to keep in mind as you engage in any physical activity.

Include physical activity in your everyday life

• That means making it a priority, even if you have to schedule it on your calendar.
• Make it easy to do. Don’t forget that taking the stairs or walking up and down all the isles at the grocery store can be considered physical activity.
• Make it a social experience by finding an exercise buddy to help encourage you.
• Be sure it is interesting and fun. You may find it more fun if you listen to a book or music on your iPod.
• Make it an active decision to include physical activity throughout your daily routine and think of new ways to be active such as parking your car at the far end of the parking lot to make the walk to the store longer (and probably easier to find a parking space).

Try all of the four different types of exercise
We discussed endurance, strength, balance and flexibility training as your options. But there is no reason to stick with just one, think about mixing it up to reduce boredom and risk of injury while you increase your overall fitness.

Plan for breaks in your exercise plan
Life happens and there will be times, such as illness, injury or travel that will interfere with your normal physical activities.

• Don’t be too hard on yourself and don’t worry about the time you have missed.
• If you have stopped because of illness or injury, check with your doctor about when you can safely resume your regular routine.
• Remember why you started exercising.
• Contact your exercise buddy and have them help you get back on track.
• Try something new if you can’t get motivated to get back to the old routine. Be creative in thinking of new ways to exercise.
• If you are starting the same routine, start again at a comfortable level. Depending on how long you have not been exercising regularly, you may need to start at a slightly lower level than where you left off.

Healthy eating emphasizes:

• A diet of vegetables, fruits, whole grains and fat-free or low-fat dairy products.
• It can include lean meats, poultry, fish, beans, eggs and nuts.
• It is low in saturated fats, trans fats, cholesterol, sugars and added salt.
• It is a balance of the calories you get from foods and beverages vs. the physical activities you engage in to keep you at a consistent weight.

To help keep those healthy foods healthy here are some tips to keep in mind:

• Eating vegetables and fruits in a wide range of bright colors give your body a wider range of nutrients. Leaving the skins on, when possible, gives the nutrients and extra boost. Remember to wash all vegetables and fruits before eating.
• Fiber is a very important to your diet. Breakfast is a great time to enjoy whole-grained foods along with fruits.
• Cut the butter and salt by seasoning your foods with lemon juice, balsamic vinegar and herbs.
• While fresh food are much better for you, if you do use packaged foods, read the labels and chose items that are low in salt, saturated fat and trans fat.
• Use lean meat with excess fat removed and poultry with the skin removed. Do not sauté in butter or fry.
• Control your portion size to limit calorie intake. Also eat more slowly to give your system time to recognized when you are full. Here is a link to picture how large portions should be.
• Drink enough fluids to keep your body working properly. This is especially true in older adults because they don’t necessarily feel thirsty even if their body needs hydration. This liquids should not have added sugars and should be low-fat if dairy and low-sodium if broths.
• When eating out look for low-fat options, have dressings, sauces and butter served on the side so you can control how much you use.
• Select tomato-based sauce over cream-based or white sauce.
• Ask for small portions. If they are still large ask for a container to take part of it home BEFORE you start to eat.
• Ask to substitute low calorie options for sides like French fries.

Even with a well-planned diet you may think you need dietary supplements. However, combinations of supplements with any prescription or over-the-counter medicine could be harmful. Also so supplements can have unwanted or harmful effects before, during or after surgery. The best way to find out if you need any supplement is to talk with your doctor.

Hopeful this has helped you get a healthy start on 2015. The next thing to do – make an appointment with your eye doctor professional for your yearly comprehensive eye exam!

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation

Exercise And Physical Activity For A Healthy 2015

1/6/15

With the advent of the New Year, many people start making New Year’s resolutions which often include getting back in shape or losing weight. With that in mind, over the next few weeks we are going to be focusing on exercise and physical activity. Both are helpful in retaining good vision, regardless of your age.
biking exercise and physical activity
Physical Activity and Exercise

What us the difference between exercise and physical activity? Exercise is generally a planned physical activity that is structured and repetitive such as yoga, Pilates, weight training, tai chi or Zumba classes. Physical activity are things you do throughout the day that involve movement such as gardening, walking the dog, grocery shopping, vacuuming or taking the stairs instead of the elevator. Both provide benefits, and a combination of the two can help improve health and help you lose weight.

Regular exercise and physical activity are important for your physical and mental health, and over long periods of time, can provide you with long-term health benefits. They can also help you reduce the risk of developing some disease and disabilities that can happen as you grow older as well as being an effective treatment for arthritis, heart disease, diabetes and even eye disease.

Exercise and physical activity can benefit you in many ways:

  • Help improve your physical strength and fitness
  • Help improve your balance
  • Help manage and prevent diseases like diabetes, heart disease, osteoporosis, etc.
  • Help reduce depression
  • Help improve cognitive function

Types of Exercise and Physical Activity

Endurancegardening exercise and physical activity
This includes activities that increase your breathing and heart rate:

  • Brisk walking, hiking or jogging
  • Dancing
  • Swimming
  • Biking or spinning
  • Sports such as tennis, squash or basketball
  • Yard work such as mowing the grass or raking
  • Climbing stairs

Strength
This includes activities that help you in everyday life such as climbing stairs, carrying groceries, etc.:

  • Lifting weights
  • Resistance training such as using a resistance band or Pilates

Balance
These activities help prevent falls:

  • Standing on one foot
  • Heel-to-toe walking
  • Tai Chi

Flexibility
These activities help you stay flexible and limber, which means more freedom of movement and better posture:

  • Shoulder, upper arm and calf stretches
  • Yoga
  • Pilates

Making Your Goals For Success

Now that you understand the importance of keeping fit, it is time to make a written plan to help you achieve your goals. These goals need to be specific, realistic and important to you to increase your chances for success. They also need to be fun and interesting to keep you engaged. Think about both short-term and long-term (where you want to be in 6 months or a year) goals. Things to consider when making your plans include:

  • What kind of activity you want to do
  • Why you want to do it
  • When you are planning to do it
  • Where you will do it
  • Any financial considerations such as equipment, shoes and clothing, gym membership, etc.

Writing down your exercise and physical activity goals is important as it will help you follow through with your and help you track your progress. Put them where you can see them, and review them regularly. Some people also find involving another person, such as an exercise buddy or trainer, can help keep them motivated.

It is also wise to consult your doctor about any change in exercise and physical activity. This particularly true if you have had any previous injury, surgery, health issue or are older. While doctors will not tell you to be sedentary, they may have safety tips or suggestions that will help keep you healthy and increase your enjoyment and success with your plan. Things you might want to ask your doctor include:

  • Are there any exercises or activities you should avoid
  • Let them know about any unexplained symptoms you might have such as chest pain or pressure, joint pain or stiffness, dizziness or shortness of breath
  • If you have any ongoing health concerns, how can these affect your exercise of physical activity
  • Let them know what your activity plan is and the goals to assure they are reasonable

Finding A Personal Trainer

If you are not used to exercising, are trying a new type of exercise, or need the motivational help, you may want to work with a persona fitness trainer. One of the best ways is to get a referral from someone you know who likes and has had success with their trainer. But it is also important you learn more about the trainer as they will relate to you and your goals. Here are some questions you might want to ask them:

  • Do they have a certification from an accredited organization
  • How much training experience do they have, including training people your age or medical condition
  • Will they be able to develop an exercise program based you your goals and what should you expect from their sessions
  • Will the trainer give you a list of references you can check

When making your final assessment consider how well the trainer listened to you and answered your questions. Also, if they have a sense of humor and are a good match to your personality.

These suggestions should get you started for a healthy 2015. Next Tuesday we will explore more ways to help you succeed.

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation