Optimal Eye Health
It’s not just your body that needs exercise and relaxation techniques—so do our eyes.
In our modern digital age, our eyes are subjected to increased strain and fatigue due to excessive screen time and other visually demanding activities. To counteract these effects and promote optimal eye health, incorporating eye exercises and relaxation techniques into our daily routines can be highly beneficial.
According to the National Center for Health Research, most Americans spend five hours or more each day looking at digital devices, defined as anything with an LED screen.
EYE STRAIN AND FATIGUE
People who spend extended periods reading, using digital devices or focusing on close-up tasks commonly experience eye strain and fatigue. Symptoms include dryness, blurred vision, headaches, neck and back ache and eye discomfort. The Vision Council says almost two out of three Americans report experiencing symptoms of eye strain.
Prolonged strain can lead to long-term vision problems. Research shows that it reduces productivity and increases the amount of errors people make. Eye exercises and relaxation techniques offer a proactive approach to combating these issues, improving blood circulation, relieving tension and rejuvenating the eyes.
EYE EXERCISES
Eye exercises strengthen eye muscles, enhance flexibility and improve eye coordination. Regular practice can help alleviate eye strain, reduce fatigue and potentially improve vision.
By stimulating blood flow to the eyes, these exercises contribute to better nutrient delivery and waste removal from ocular tissues, promoting overall eye health. They can help combat dry eyes and enhance focus, making them valuable for those who spend significant time in front of screens or performing visually demanding tasks.
In addition to exercises, incorporating relaxation techniques into your eye care routine can provide relief and promote overall eye health. These techniques aim to reduce stress and tension in the eyes and surrounding muscles.
The Kraff Eye Institute recommends these eye exercises and relaxation techniques:
• Palming: Rub your hands together to warm them up. Close your eyes, place the palm of each hand over your cheekbone. Cup your hand over each eye and breathe deeply for five minutes.
• Blinking: Close your eyes for two seconds and then open them again. Repeat several times.
• Pencil Pushups: Hold a pencil at arm’s length and focus on the eraser. Slowly move it to your nose, keeping the eraser in focus. When it goes double, draw it away from the eyes. Repeat several times.
• Near and Far Focus: Hold your thumb about a foot away from your face and focus on it for 15 seconds. Then move your eyes to focus on something that is 20 feet away and stare at it for 15 seconds. Return to your thumb. Repeat several times.
• 20-20-20 Rule: For every 20 minutes of near work, look at a target 20 feet away for 20 seconds.
• Figure Eight: Pick a point 10 feet away from you. Trace an imaginary figure 8 with your eyes for 30 seconds and then reverse directions.
Incorporating these into your daily routine can alleviate some of the strain caused by modern lifestyles. Dedicating a few minutes each day to these practices can rejuvenate your eyes, improve focus, reduce eye fatigue and promote overall well-being.
Consult with an eye care professional for guidance and to address any underlying eye conditions.