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6 Simple Exercises To Make Your Overworked And Tired Eyes Healthy Again

6 Simple Exercises To Make Your Overworked And Tired Eyes Healthy Again

When you’re trying to do your best to focus at work but your eyes won’t let you, this could mean that you might be overworking them.

How our eyes suffer from cycbersickness

No, it’s not about being sick of having technology all around you but it’s actually more serious than that. Cybersickness is about constantly being exposed to a virtual environment to the point that we become nauseous, break into a cold sweat, or become disoriented. Yes, these symptoms are extreme but they do happen and you might be suffering from it.

Today, we live in a world with perpetual “noise”. We just can’t help to watch that captivating “pen-pineapple-apple-pen” video and then click on the next recommended one, and the next one, and the next… This habit of consuming media these days are weakening our eyes, so here are 6 exercises you can engage in to make those overworked eyes healthy again.

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1. Palming Your Eyes

Palming your eyes is a great way to relax the muscles around your eyes to relieve stress. The best time to palm your eyes is when you’ve stared at the computer for longer than 90 minutes. To do this, follow these steps.

    1. Close your eyes.
    2. With both palms, gently press them against your eyes and your fingers on your forehead.
    3. Do this until your eyes are relaxed again.

    2. Sideways View

    Sideways viewing helps you to focus better by exercising those muscles that move your eyeball from side to side. To do this, stretch out both arms in front of you. Stick two thumbs up like you’re giving a two thumbs up to someone in front of you. Make sure there is space in between your arms.

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      1. Firstly, look in front, then at your left thumb.
      2. Next, look in front again, then look at your right thumb.
      3. Repeat this for 10 to 20 times then close your eyes and rest.

      3. Near and Distant

      By now, you should understand that these exercises for the eyes are beneficial as it helps to relax the overworked eyes which are usually strained by our daily work and bad habits that hurt our eyesights. Like yoga, the near and distant viewing exercise helps relax the muscles to prevent disorders such as myopia or long sightedness. Here’s how you can do this.

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        1. Sit near a window with far objects.
        2. Focus on the tip of your nose for about 10 to 15 seconds.
        3. Relax your eyes by looking at the far objects.
        4. Repeat for about 10 – 20 times.
        5. Rest your eyes after the exercise.

        4. Figure 8

        The figure 8 eye exercise might sound dizzying just by the thought of it, but it’s actually a great exercise when done slowly.

          1. Simply imagine a big Figure 8 in front of you.
          2. Now, place that figure 8 on its side and start tracing it with your eyes, slowly.
          3. Go one way for one minute, and then the other way for another minute.

          5. Blinking

          Most computer users blink lesser than recommended when they’re too focused on the job. In fact, by blinking, it keeps your eyes fresh with a short period of darkness and to give yourself that tiny boost of energy. Blinking helps you to refocus on the job and increases your concentration making you more productive. So, do make the conscious effort to blink when you’re concentrating on a serious task, it might do you better than you can imagine.

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          6. Zooming

          Finally, there is no exercise better than the zooming exercise because it requires for your eyes to adjust its focal length which we hardly do when we’re in the office.

            1. The simple exercise can be done with an outstretched hand with your thumb up.
            2. While focusing on the outstretched thumb, bring the thumb closer to your eye, slowly until it is about 4 inches from your face.
            3. Now bring it back out slowly.
            4. Do this for a few minutes a day.

            However, it is needless to say that by reducing your use of computers you will achieve better eyesight, as for instance, refraining from using your iPad when you’re supposed to rest on your off day. So, remember, by changing your lifestyle by a little, you can improve your health drastically.

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            Lim Kairen

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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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