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10 Easy Ways To Protect Your Eyes From The Harms of Digital Devices

10 Easy Ways To Protect Your Eyes From The Harms of Digital Devices

Most people, myself included, spend a considerable amount of time in front of digital devices like laptops, tablets, and smartphones without protective glasses. Unfortunately, they are simply unaware of the harmful effects that these digital devices have on the eyes. Those who are aware don’t seem know that there are easy ways to protect their eyes. If you want to protect your eyes, below are some easy tips that you can incorporate into your daily routine without throwing away your digital devices.

1. Exercise your eyes

If you keep your eyes glued to a digital device without blinking or flexing them a bit, they will get accustomed to that device distance. You will experience problems when trying to focus on anything farther or closer to the device. You should try to move your eyes around more, changing their position or flexing them every 20 minutes or less.

2. Sit a few inches away from your digital device

Optometrists recommend that you sit at least an arm’s length away from your digital screen. If you are working on a desktop computer, you will need to position it properly to reach the base of your fingers when your arm is extended fully.

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3. Expose your eyes to the daylight

Go out for a nature walk after you have spent some time in front of a screen. Daylight will help to adjust your natural circadian rhythms and reconnect your eyes with nature, thus improving your mood and sleep.

4. Adjust your screen lighting

Your screen lights should be adjusted in relation to your environment. If you are in a brightly lit room, you will need to increase your screen’s brightness setting. If you are working in a dim room, you will need to decrease your screen’s light settings.

5. Reduce glare from your device screen

There are several ways you can do this, such as keeping the screen clean, sitting away from open windows, using lower voltage bulbs, or blocking the incoming rays or flashes.

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6. Ask your doctor to recommend specialized glasses

Your doctor may recommend you use specialized glasses to reduce glare and eyestrain from your digital device. These glasses will help protect your eyes from harmful glare whenever you use them. Keep in mind that reading glasses don’t protect your eyes from this glare.

7. Protect your eyes with your diet

A good diet prevents the eyes from getting sick or treats eyes that have been affected by the harmful effects of digital devices. Foods that contain plenty of vitamin C, vitamin A, Zinc, and omega-3 fatty acids improve eye vision and the performance of the nerves.

8. Position your screen 5 inches below your eye level

This will ensures that a greater percentage of your eyeballs are protected by your eyelids, since your eyes are opened at a smaller angle.

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9. Take regular breaks

Eye experts recommend that for every two hours that you are glued to a digital device, you should take a break for 15 to 20 minutes. During the breaks, you should allow your eyes to blink, rest, and re-lubricate. Taking regular breaks will protect not only your eyes but also your general health.

10. Limit your digital device use

In fact, limiting the time you are seated in front of a digital device and using protective glasses are the two most effective ways of minimizing the harmful effects of your digital screens. If you are unable to reduce use, at least cut back before bedtime.

Never let an eye problem be a hindrance to your work or fun if you are a regular user of digital devices. By following the above tips, you will help protect your eyes from the problems brought about by digital devices.

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Featured photo credit: eyes/Ahmed Sinan via flic.kr

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Paisley Hansen

Freelance Writer

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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