Exercises That May Lower Eye Pressure
Glaucoma raises pressure inside your eye.
Over time, that pressure can damage your optic nerve.
Can movement help?
Yes—if you choose the right exercises.
Some workouts may support healthy eye pressure.
Others may raise it.
Let’s break it down.
How Exercise Affects Eye Pressure
Eye pressure = intraocular pressure (IOP).
Your eye drains fluid constantly.
Physical activity may help that drainage work better.
That means lower IOP for some people with glaucoma.
But not all exercises help.
Some can do more harm than good.
Best Cardio Exercises
Low-impact aerobic activity may reduce eye pressure.
Try:
Brisk walking
Stationary biking
Swimming
Water aerobics
Dancing
Aim for:
30 minutes per day
4–5 days per week
Moderate pace—you should be slightly out of breath but still able to speak
Cardio improves blood flow.
That helps keep the optic nerve healthy.
Resistance Training Tips
Strength training is okay—with caution.
Avoid:
Heavy lifting
Holding your breath during reps (Valsalva maneuver)
Straining for long periods
Instead:
Use lighter weights
Do more reps with less effort
Breathe with each movement—exhale during effort
Ask your doctor if you have pressure spikes after lifting.
Exercises to Avoid
Some positions or activities raise IOP.
Skip:
Head-down yoga poses (like downward dog or shoulder stands)
High-intensity lifting
Rapid changes in posture
Inverted exercises
Contact sports with head injury risk
These movements may increase pressure inside the eye—even if briefly.
Safe Yoga Modifications
You can still stretch and move.
Just avoid inversion.
Try:
Seated forward bends with a flat back
Side stretches
Chest-opening poses
Gentle spinal twists
Always keep your head above your heart.
No upside-down positions.
Breathing Exercises
Stress raises pressure for some people.
Controlled breathing may help reduce it.
Try this:
4-4-6 method
Inhale through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale through your mouth for 6 seconds
Repeat for 3–5 minutes daily.
You can do this anytime—while sitting, walking, or before bed.
Monitor Yourself
Watch how your eyes respond after activity.
Is your vision clear?
Any pain or pressure behind the eyes?
Do you feel dizzy or lightheaded?
Track how you feel and log your workouts.
Bring that info to your next appointment.
Build a Weekly Routine
Sample Schedule
Monday
Brisk walk – 30 mins
Light stretching – 10 mins
Tuesday
Bike indoors – 25 mins
Breathing exercise – 5 mins
Wednesday
Rest or walk slowly – 20 mins
Thursday
Swim – 30 mins
Light weights – 15 mins
Friday
Stretch and walk – 20 mins
Breathing exercise – 5 mins
Weekend
Short hike, dance, or yoga (no inversion)
Choose what fits your life.
Stick with it.
Ask Your Doctor
Which types of exercise are safest for me?
Should I avoid weight training?
Can I monitor pressure before and after a workout?
Are there signs I should stop?
Your doctor can tailor advice to your pressure range and optic nerve health.
One Last Note
Exercise can’t cure glaucoma.
But it may support your treatment plan.
Start with small steps.
Choose safe movement.
Stay active—on your terms.
