We all know that exercising our muscles is healthy for our overall health, but what about eye exercises to improve eyesight? While eye exercises cannot correct refractive issues such as astigmatism, myopia, or hyperopia, they can improve visual skills, concentration, and reduce eyestrain.
Vision therapy, a form of physical therapy for the eyes, has been found to be effective for lazy eye and eye alignment problems. In this article, we will talk about eight effective eye exercises to improve eyesight and other natural ways to enjoy healthy vision.
Benefits of Eye Exercises
Eye exercises can enhance the coordination of your eyes and reduce strain. If you frequently experience symptoms such as skipping lines when reading, headaches, or tired eyes, eye exercises can help. Some of the key benefits are:
• Improves Concentration: Facilitates easy focusing between distant and near objects.
• Reduces Strain in Eyes: Most useful for individuals spending extended periods on computer screens.
• Enhances Focus Coordination: Enhances the coordination between both eyes.
• Facilitates Vision Therapy: Useful in treating conditions such as lazy eye and convergence insufficiency.
Best Eye Exercises for Better Eyesight
1. Palming
Palming is an easy relaxation exercise that reduces eyestrain and fatigue.
How to do it:
• Rub hands together until they are warm.
• Close eyes and place palms gently on them.
• Breathe deeply and rest for 5 minutes.
2. Blinking
Excessive screen use decreases our blink frequency, resulting in dry, gritty eyes. Voluntarily blinking rejuvenates and lubricates the eyes.
How to do it:
• Close your eyes for two seconds.
• Tighten them for two more seconds.
• Open them and do a few of these.
3. Pencil Push-ups
This exercise is applied to tighten the eye muscles responsible for focusing on near points.
How to do it:
• Hold a pencil at arm’s length and focus on its tip.
• Slowly move the pencil towards your nose while keeping it in focus.
• As it appears double, move it away and repeat this a few times.
4. Near and Far Focus
Alternating the focus between near points and distant objects causes the eye to rapidly switch focus.
How to do it:
• Hold your thumb at around 10 inches from your face and gaze at it for 15 seconds.
• Change focus to an object 20 feet away and fixate for a further 15 seconds.
• Repeat a few times.
5. Figure Eight Exercise
This drill improves eye control of movement and tracking ability.
How to perform it:
• Identify a spot on the ground around 10 feet away.
• Draw an imaginary figure eight using your eyes.
• Keep going for 30 seconds, then change direction.
6. 20-20-20 Rule
This rule avoids digital eye strain by allowing the eyes to rest occasionally.
How to do it:
• Gaze at a 20-foot away object for 20 seconds every 20 minutes.
• Blink frequently to keep your eyes moist.
• Return to your screen or close-up activity after the break.
7. Brock String
This eye training exercise increases eye coordination and depth perception.
How to do it:
• Tie a string to a doorknob and place three beads at different distances.
• Hold the string close to your nose and focus on each bead separately.
• This enables the eyes to align and work in harmony.
8. Barrel Card Exercise
The exercise is beneficial in training the eyes to work in harmony while looking at near objects.
How to do it:
• Hold a card with colored circles close to your nose.
• Do the largest circle first, then the small circles.
• Do it a few times.
Other Tips to Promote Healthy Eyesight
In addition to exercise, there are other ways to promote eye health:
1. Eat a Balanced Diet
Foods with high vitamin and antioxidant levels can contribute to eye protection.
• Carrots & Greens: Packed with vitamin A for better night vision.
• Fish: Omega-3 fatty acids that are good for eyes.
• Nuts & Seeds: Full of vitamin E that helps guard eyes against damage.
2. Limit Screen Time
Prolonged screen time can lead to digital eye strain. Give your eyes breaks, set screen brightness, and apply blue light filters when needed.
3. Sleep Enough
Sleep recharges the eyes from daily strain. Aim for 7-9 hours of sleep every night.
4. Wear Sunglasses
Shield your eyes from destructive UV rays by wearing sunglasses outside.
5. Regular Eye Check-ups
Regular vision check-ups enable early identification of vision issues. In the event of persistent eye tiredness or alteration of vision, you ought to visit an eye specialist.
Bottom Line
Eye exercises cannot magically reverse vision ailments but are healthy for your eyes’ exertion, concentration, and hand-eye coordination. If you’re interested in the prospect of creating natural eyesight improvement, practice these routines every day and try your best to sustain the overall health of your eyes.
If you suffer from serious vision issues or lazy eye conditions, it’s best to consult the services of an eye expert for personalized vision therapy. Start incorporating these eye exercises in your daily routine and give your vision the importance it deserves!
