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Protect Your Eyesight With These 7 Typical Eye Protection Practices

Protect Your Eyesight With These 7 Typical Eye Protection Practices

As we all know the vision or eyesight is quite precious. Even the simplest task would become extremely challenging without it, and even little deterioration could make the life miserable if not properly treated. So, it’s always advisable to keep your eyesight in excellent condition.

Here, in this article, I’ve compiled some of the best ways to prevent your eyes from potential damage and fend off the aging process while keeping them healthy.

1. Visit a Trusted Optician regularly

Let’s get started with the simple tip. Make it a habit of visiting a trusted optician on a regular basis. Regular eye checkups monitor how your eyes process light, keep a check on your optic nerve and blood vessels, how well your eyes work together and making sure that you don’t have blind spots, and your focus is right. Moreover, getting an appointment with your eye specialist gives you the opportunity to converse about any possible concerns regarding vision.

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2. Learn Your Family History

It’s important to know that some eye diseases or problems are genetic. For-instance diseases like age-related, macular degeneration and glaucoma can be caused due to genetic factors. So, it’s significant to learn your family history. If, any of your family members are suffering from poor eye health then, inform your optician about it and go for regular checkups.

3. Follow a Healthy Diet

No doubt, developing healthy eating plan offers you great body benefits, including the eyes. Always eat a broad range of foods that will help you in providing lots and lots of vitamins and minerals, which is essential for keeping the eyesight healthy while decreasing the risks of genetic diseases such as macular degeneration and glaucoma.

4. Prevent Dry Eye

In fact, irritation can cause the dry eye problem. In such case, there must be a problem with the tear film that keeps your eyes lubricated.

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Other causes of dry eye include environment, aging, and medication. All these factors can make your vision blur, your eyes get irritated, or also makes you eyesight sensitive to bright light. It’s recommended to add Omega 3 into your diet regimen at least three times a week. It is present in eggs, oily fish, cheese, and meat.

5. Protect Your Eyes at Work

No matter if you’re working in an office or outdoors; you have to take substantial measures to protect your eyes from potential damage.

Staring at a computer screen in the office for long hours can cause a strain in your eyes, which eventually gives you headaches, your eyes get tired and it negatively affects your focus. It’s very crucial to take small breaks of at least 20 seconds after every 20 minutes. It will help your eye muscles have a break and promotes you to blink more.

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6. Wear Sunglasses

Don’t forget to wear sunglasses to protect your hazel eyes from potential damage. It’s highly recommended to invest in a pair of sunglasses that offers both Ultraviolet A and Ultraviolet B protection and try wearing them while roaming outdoors. As a matter of fact, sunglasses can have the ability to protect you 100 percent from UVA and UVB light.

7. Follow Contact Lens Advice

No doubt, contact lenses offer the wearer a lot of convenience as compared to glasses. You can’t play sports while wearing specs; they’ll give you an improved vision, and you don’t have to worry about leaving glasses here and there.

But, contact lenses demands more care, and you have to look after them properly. Always try to follow the contact lens advice that your doctor gives you. Otherwise, you’re at a risk of infection, like dry eye or even blindness. Yes, this is true, if you don’t keep your contact lenses in a safe and hygienic way, it’ll lead to severe problems.

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Featured photo credit: Transportation Management Company via cerasis.com

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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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