Exercises to Avoid with Glaucoma: Protect Your Vision While Staying Active

Exercise is a key part of a healthy lifestyle, but if you have glaucoma, certain workouts may increase intraocular pressure (IOP) and put your vision at risk. While staying active is important, it’s equally crucial to choose exercises that protect your optic nerve and overall eye health.

Glaucoma, often called the “silent thief of sight,” is a group of eye conditions that gradually damage the optic nerve, often without noticeable symptoms until significant vision loss has occurred. Since elevated eye pressure can worsen glaucoma, it’s essential to be mindful of exercises that temporarily raise IOP.

Let’s explore the workouts to avoid and safer alternatives that help keep your body strong while protecting your vision.

Exercises That Can Worsen Glaucoma

🚫 Avoid Heavy Lifting & Straining

Lifting heavy weights can cause a sudden spike in eye pressure, especially when straining or holding your breath (a technique called the Valsalva maneuver). If you lift weights, opt for lighter resistance with higher reps to reduce pressure buildup.

Examples: Deadlifts, squats, bench presses

🚫 Skip Inverted Yoga Poses

Poses that invert the body can cause a temporary but significant rise in IOP. If you love yoga, stick to gentle poses like child’s pose, cat-cow, or seated stretches that keep your head in a neutral position.

Examples: Headstands, shoulder stands, downward dog

🚫 Avoid High-Impact & Intense Cardio

Activities with sudden or jarring movements may put strain on the optic nerve. Instead, try low-impact cardio options like cycling, swimming, or brisk walking, which are easier on your eyes.

Examples: Sprinting, jumping exercises, high-impact aerobics

🚫 Steer Clear of Contact Sports

Any sport with a risk of eye injury or trauma can be dangerous for those with glaucoma. Even minor impacts can lead to complications. Stick to non-contact sports to minimize risk.

Examples: Football, boxing, basketball

🚫 Modify High-Intensity Interval Training (HIIT)

HIIT workouts often combine heavy lifting with short recovery times, which can cause rapid spikes in IOP. Modify your routine by choosing lower-intensity movements and allowing longer rest periods to prevent eye strain.

Examples: Burpees, fast-paced circuit training, short rest periods

🚫 Be Cautious with Isometric Exercises

Holding a position for too long builds full-body tension, which may also increase eye pressure. Instead, focus on exercises that allow fluid movement, such as dynamic stretching or resistance band exercises.

Examples: Planks, wall sits, static holds

Safe Exercise Alternatives for Glaucoma

Glaucoma doesn’t mean you have to stop exercising—you just need to choose low-impact, eye-friendly activities:

✅ Walking or Hiking – Great for cardiovascular health without straining your eyes.
✅ Swimming – A full-body workout that is gentle on the eyes and joints.
✅ Cycling (Stationary or Outdoor) – Provides cardio benefits without jarring movements.
✅ Gentle Yoga & Stretching – Stick to neutral-head poses to keep pressure levels stable.
✅ Strength Training with Light Weights – Helps maintain muscle without excessive strain.

Protect Your Vision: Get an Eye Checkup

Before starting or modifying your exercise routine, consult your eye doctor to ensure you’re making the safest choices for your eye health.

Early detection is key to managing glaucoma and other eye diseases. Call (865) 584-0905 to make an appointment at one of our convenient locations.

Drs. Campbell, Cunningham, Taylor & Haun – Main
1124 Weisgarber Road Suite 106
Knoxville, TN 37909