The eyes are considered one of the major organs in the body, and our eyesight is one of the most overlooked concerns for us. However, old age can also bring some changes that can weaken your vision and eye health. But nowadays children and young adults also face eye problems. The pandemic has left people with no choice but to resort to their laptops, televisions and other digital gadgets for work or entertainment, which has increased their screen time and caused more eye problems.
Whether it’s working from home or the binge watching your favorite series, it all affects your eyes, leading to digital eye strain, which makes exercising even more important to reduce problems like headaches due to prolonged screen time, irritability, itching, burning or just weakening of your eyes.
If you are planning to exercise for healthy eyes, here is a list of exercises you need to know:

Focus exchange:

This exercise challenges your concentration by changing its focal point. It should be practiced in a seated position.

  • How to do it: Hold your index finger in front of your face, focus on your outstretched finger and slowly bring it back to your eye, maintaining your focus, move the finger away from your eye and focus on it for a few seconds, now Look away and focus on something in the distance.
  • Repeat three times.

Near and far focus

This is another exercise in concentration. As with the previous one, it must be done in a seated position.

  • Hold your thumb about 10 inches from your face and for 15 seconds, focus on it.
  • Find an object about 10-15 feet away and for a few seconds, focus on it.
  • Bring your focal point back to your thumb.
  • Repeat five times.


20-20-20 rule

It is not healthy for human eyes to be stuck to a single object for a long time. But, thanks to the lockdown and the pandemic situation we find ourselves in now, digital gadgets have become a constant source of our work, increasing the time we spend looking at them, but the 20-20-20 rule can help prevent digital eye strain. To apply this rule, every 20 minutes, look at something 20 feet away for 20 seconds.

Eighth figure:

Pick a point about 10 feet in front of you on the ground and focus on it. With your eyes, draw an imaginary figure eight. Continue to trace for 30 seconds, then change direction.

  • Repeat the process three times

Tips to keep your eye health under control:

  • Get a detailed, dilated eye exam every few years.
  • Take an exam even if you haven’t noticed any problems.
  • Many of us don’t even realize that we could see better with corrective lenses.
  • Know your case history. Many eye diseases are genetic.
  • Know your risk. If you are at an increased risk of eye problems because you have diabetes or have a history of disease, see your eye doctor every six months to a year.
  • Wear sunglasses. Protect your eyes from harmful UV rays with polarized sunglasses that block both UVA and UVB rays.
  • Eat healthy. Eating a diet high in healthy fats and antioxidants can help keep your eyes healthy. And, yes, eat those carrots! they are an excellent source of vitamin A, which is an essential nutrient for healthy eyes.
  • If you want contact lenses or glasses, wear them. Wearing corrective lenses will not make your eyes weak.
  • Stop smoking or never start. Smoking is bad for your whole body, involving your eyes.

Some eye-friendly ingredients you can add to your diet for healthy eyes are:

  • Fish – Good source of fatty acids and omega 3 which is extremely beneficial for the eye and its function.
  • eggs – The vitamins and nutrients in eggs including lutein and vitamin A which are good for improving eye health
  • Whole Grains – Vitamin E, zinc, and niacin found in whole grains also help promote overall eye health.
  • Leafy green vegetables – Spinach, kale, and collard greens, to name a few, are jam-packed. Avocados, broccoli and peas are also good sources of this powerful antioxidant duo for eye muscle care.
  • Citrus fruits – Berries, grapefruits, lemons, and oranges are high in vitamin C, which may reduce the risk of eye problems.
  • Berries
  • Nuts – The pistachios, walnuts, almonds, and walnuts you love are high in omega-3 fatty acids and vitamin E which improve the health of your eyes.
  • Legumes – Kidney beans, black-eyed peas, and lentils are good sources of bioflavonoids and zinc that help your vision and other eye-related functions.
  • Carrots – Carrots are high in beta-carotene, which the body uses to produce vitamin A which is a great source for improving eyesight.


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