eye training
5 eye exercises for the office
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Staring at screens all day is very hard on the eyes. With the help of eye training, we can relax our eyes again.
What does eye training bring?
you keep reading, that with the right eye training, ametropia such as short-sightedness can be trained away. But does it really work? Unfortunately, such an effect on our eyesight cannot be scientifically proven. Even with regular eye training, you should not do without glasses, contact lenses and the like. But: Especially those who have to stare at screens for a large part of their day in everyday life put a lot of strain on their eyes. With the help of various eye training exercises, you can at least relax your eyes a little.
Modern eye disease: the office eye syndrome
Tired eyes caused by constantly staring at a screen are now known as the new term office eye syndrome. Three factors in particular are responsible for the heavy strain on our eyes:
- We blink too seldom: We normally blink about 12 times a minute. With focused screen work, however, it is only about four blinks per minute. The result: dry and tired eyes. Blinking moistens the eye, and blinking also protects the eye from dust and germs.
- We forget how to look far: Most of us sit no more than a meter from our screen. This keeps the eyes focused on that short view all the time. They permanently forget how to focus correctly at a distance.
- We stare at direct light sources: The saturated colors of modern screens are hard on the eyes. Because these are actually designed to absorb reflected light. In addition, we need visual pigments for seeing – in order for this to be able to regenerate, it needs short periods of darkness. These are usually missing when working on the screen.
Eye training: These 5 exercises relax your eyes
Even if you probably cannot train myopia away, you can do something good for your eyesight with eye training. These five exercises will help your eyes:
1. Thumb Stare
With this exercise you train your eye muscles to switch from near vision to far vision. To do this, stretch out your arms and hold your thumbs up vertically so that there is a distance of about two centimeters between them. Now focus on the thumbs and then on a farther point on a wall. Switch back and forth between these two points of view until you feel it’s getting hard on your eyes.
2. Window view
This exercise is also about focusing your eyes on near and far one after the other. Look at the window frame first. Then you look out the window and look for a far away point – for example a tree. After a few seconds, you focus your gaze back on the window frame. Repeat the exercise until it becomes tiring for your eyes. In general, this eye training can be carried out with all near and far objects.
3. Palming
Do you sometimes automatically put the palms of your hands on your closed eyes when you wake up if it’s too bright for you? The so-called palming uses this reflex for effective eye training. Rub your palms together until they are warm. Then you put them on your closed eyes in such a way that no light penetrates and you only see black. Keep your eyes covered for about 20 to 30 seconds – it relaxes them. The exercise will be even more effective if you visualize the color black at the same time.
4. Move eyeballs
For this eye training, you first close your eyes. Then you move the eyeballs under the closed lids: Move them from top to bottom and then from right to left. Then do the movement again diagonally. Each of these movements should be done five times.
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5. Actively blinking and yawning
It’s not easy to think about, but we should try to consciously blink several times a minute to moisten the eyes. And: Try to yawn regularly with your jaw wide open. Not only can you take in a lot of oxygen, but when we yawn, we usually automatically squint our eyes, which can also moisten them.
Extra tip: If you tend to have dry eyes in general, you should use moisturizing eye drops.
Treat your eyes to something good!
Our eye health benefits from a healthy lifestyle. The risk of various eye diseases such as glaucoma or cataracts can be reduced by adopting a consciously healthy lifestyle. In addition to classic eye training, the following tips will help:
- Nutrition: We should eat a varied and balanced diet and pay attention to a good intake of vitamins. For example, the myth that carrots are good for your eyes is true. Because they contain a precursor of vitamin A, which is important for the retina of the eye. Green leafy vegetables such as spinach should also be on the menu frequently to do something good for the eyes. Because it contains the so-called lutein. This protects the macula – the point of sharpest vision on the retina – from damage.
- Nicotine abstinence: Smoking reduces blood flow to the eyes and can poison nerve cells. Regular smoking therefore promotes various eye diseases such as age-related macular degeneration, which in the worst case can lead to blindness. Therefore, smoking should be avoided as much as possible.
- Movement: Animal studies with mice have shown that moderate exercise is good for the retinas of the eyes. Both the structure and the function of the retina were therefore more likely to be preserved in the animals that regularly ran on a treadmill.
Reading tips: You can find out how to switch off properly here. We also reveal information on how you can enjoy your holiday and how to deal with stress.