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8 Simple Eye Exercises To Keep Your Eyes Healthy

8 Simple Eye Exercises To Keep Your Eyes Healthy

We exercise our arms, legs, abs, and even our behinds, but have you ever thought of exercising your eyes? Any eye doctor will tell you that it is good to keep your eyes healthy, and doing some simple exercises is a great way to improve the health of your eyes. Some exercises will improve vision, others will help people with tired or strained eyes, and still others will correct a lazy eye or blurred vision. Here are some very simple eye exercises that you can do from the comfort of your own home:

1. You Can Keep Your Eyes Healthy By Closing Them

    There’s a bit more to this one, but even if you just made sure you slept an appropriate amount of time each night, your eye health would imporove! However, for this exercise you will also need to use your fingers.

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    1. Close your eyes
    2. Place a couple of fingers over each eyelid
    3. Press lightly for 2 seconds then release (Make sue you don’t press too hard!)
    4. Repeat 5 to 10 times
    5. Allow your eyes to re-adjust to the light once repetitions are finished

    2. Rolling Your Eyes Will Improve Eye Health

      Rolling your eyes is something you do when annoyed, but if done properly, it can help to improve your vision.

      1. Roll your eyes slowly to the left in a circle
      2. Repeat 5 to 10 times
      3. Roll your eyes slowly to the right in a circle
      4. Repeat 5 to 10 times

      3. Look to the Side

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        We look to the right and left all the time, but you may be turning your head more than using your eyes to do this, and your eyes still need this exercise to function better.

        1. Sit or stand still for this exercise
        2. Look as far right as you can (but don’t put too much strain on your eyes)
        3. Hold your gaze for 5 to 10 seconds
        4. Look to the far left
        5. Hold your gaze for 5 to 10 seconds
        6. Look back to the center for a second or 2
        7. Repeat this exercise 10 times

        4. Go Cross-Eyed

          Trying to look cross-eyed can be a bit painful, and is something that is usually done to make people laugh. But when you did it as a prank, you were actually improving your vision!

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          1. Pick an slender object like a pen to focus on
          2. Hold the object at arm’s length, in front of your face
          3. Bring the object towards your nose, slowly while keeping both eyes on it
          4. After it reaches your nose, slowly move it back to arm’s length
          5. Repeat 5 to 10 times

          5. The Surprised Look Will Keep Your Eyes Healthy

            You know that wide-eyed look people have when they are shocked or surprised about something? It turns out that this look is actualy good for eye health.

            1. Squint your eyes as if trying to se something far away
            2. Keep your eyes squinted for 5 seconds
            3. Open your eyes as wide as you can
            4. Keep your eyes open for 5 seconds
            5. Repeat 10 times

            6. Use Your Hands to Heat Your Eyes

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              If you’ve ever been annoyed by constantly seeing those “floaters” that come up when your eyes are strained or tired, you will want to try this exercise:

              1. Rub the bottom part of your palms together to heat up the skin
              2. Press (lightly) your palms over your closed eyes
              3. Hold for 5 seconds
              4. Repeat 5 times

              7. Refocusing Will Relieve Eye Strain

                So many people work on computers now, and it’s no secret that computer screens can really strain the eyes. If you find your eyes getting tired, or the images on your screen going a bit blurry, it is a good time to do this exercise.

                1. Look away from your screen
                2. Pick an object 10 feet away from you and an object 25 to 30 feet away from you (make sure both are somewhat in line with each other)
                3. Facing the objects you’ve chosen, put your thumb in front of your face, at arm’s length and focus on that
                4. Put your thumb down and look at the object that is 10 feet away from you
                5. Now switch to the object that is 25 to 30 feet away
                6. Work backwards from there and look at the object 10 feet away
                7. Put your thumb back in front of your face and focus on it at arm’s length
                8. Repeat this process 5 to 10 times

                8. Close Your Eyes – For Real

                  If your job requires you to stare at a screen for 8 hours, or you haven’t been getting enough sleep, or your eyes are just overworked, sometimes the best “exercise” to improve your eye health is closing them for a few minutes. Even if you are not able to go to sleep, just the act of resting your eyes will help relieve any strain on your eyes.

                  1. Turn off your monitor and turn your chair away from any bright lights
                  2. Lean back in your chair, or put a small pillow under your head for support
                  3. Close your eyes
                  4. Leave eyes closed for 5 to 10 minutes
                  5. Repeat twice per day

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                  Last Updated on September 18, 2020

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                  Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                  1. Exercise Daily

                  It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                  If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                  Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                  If you’re a morning person, check out these morning exercises that will start your day off right.

                  2. Duration Doesn’t Substitute for Intensity

                  Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                  One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                  This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                  3. Acknowledge Your Limits

                  Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                  Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                  Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                  4. Eat Healthy, Not Just Food That Looks Healthy

                  Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                  The basic nutritional advice includes:

                  • Eat unprocessed foods
                  • Eat more veggies
                  • Use meat as a side dish, not a main course
                  • Eat whole grains, not refined grains[3]

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                  Eat whole grains when you want to learn how to get in shape.

                    5. Watch Out for Travel

                    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                    6. Start Slow

                    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                    7. Be Careful When Choosing a Workout Partner

                    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                    Final Thoughts

                    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                    More Tips on Getting in Shape

                    Featured photo credit: Alexander Redl via unsplash.com

                    Reference

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