Working in front of a computer, processing documents in the office, spending long hours assembling small parts behind a conveyor belt - all this strains the eyes, which sooner or later leads to myopia.However, simple and regular exercise can be an excellent preventive measure not only against vision loss, but also against diseases such as cataracts and glaucoma.
Who invented eye exercises?
The problem of restoring sight has puzzled great scientists, priests, and thinkers throughout ancient times.Through trial and error, a certain system of exercises was gradually created, echoes of which can be found in the work of Bates and other authors.Many experts criticize these exercise systems, but others find them perfectly reasonable and acceptable.
Many ophthalmologists were also involved in the development of eye exercises, especially one professor who held a senior position at the Institute of Eye Diseases for many years.Under his leadership, a set of exercises designed to improve blood circulation, normalize intraocular pressure and improve vision was also developed.
Currently, in addition to the usual eye exercises people can do, there are special computer programs and hardware methods to correct vision.
Follow the instructions and perform exercises to improve your eyesight
General strengthening exercises.Although many people believe that if you are myopic, just doing a few eye exercises is enough, it turns out that a sedentary lifestyle and poor physical fitness can themselves lead to deepening myopia.The opposite is also true: daily exercise and moderate physical labor are excellent ways to prevent vision loss.
Back in the 1980s, it was discovered that the following types of physical activity helped strengthen the eye's ciliary muscles and improve circulation if the pulse was in the range of 100-140 beats per minute:
- running;
- walk;
- ski;
- swim.
However, when performing the same sports with a heart rate of 180 beats per minute, as well as skipping, gymnastics and acrobatics, a progression of myopia is observed due to worsening of the accommodation of the eyes and blood circulation.
How do you determine your heart rate to get the most visual impact from your run or walk?Of course, you can simply use a specialized instrument to measure it, or count the number of heartbeats for 10 seconds and then multiply by 6.If this seems difficult, here's what you can do: Physical activity is considered moderate if a person can speak short, stiff sentences or phrases while exercising.If the load is too heavy, it will cause damage to the eyes, and only enough breathing can be used to pronounce short words, such as "yes", "no", "I don't know", etc.
Special exercises
They are divided into three groups: improving blood circulation and regulation, and strengthening eye muscles.
Exercise improves circulation and normalizes eye pressure
The point of these exercises is that you need to look with your eyes regularly:
- Blink frequently (e.g. for a quarter of an hour), then take a short break and repeat 4 times;
- Close your eyes for 5 seconds (do 8 times);
- Close your eyelids and gently massage your eyes for 1 minute, then use three fingers to repeatedly press your eyes 3-4 times for 1 second.
Exercises to strengthen eye muscles
If we move our gaze smoothly without turning our head, the muscles of the eyeball become stronger and stay in good shape:
- vertically up-down, down-up;
- along one diagonal line up and down, then along the second diagonal line;
- horizontal left-right;
- Rotate clockwise and vice versa.
It is recommended to perform up to 10 reps of almost all exercises in this block.
vision exercises
The basis of this set of exercises is to move your gaze from near to far and back (while holding your gaze at each position for 3-5 seconds).It may be:
- Place your index finger at nose level, close to the face (making its image double), then move it away to keep it at arm's length;
- Spend 5 to 7 minutes each day looking at the colorful markings on the window at eye level and at distant objects within our line of sight.
Useful and fun exercises for children
Not every child can do this exercise several times a day.This is where games that train your eyes to adjust and strengthen your muscles can come into play.It is important to exclude games where there is a high likelihood of blows to the face, collisions, strong force or force.
The following activities can largely replace children's "boring" exercises and help improve vision:
- Running quickly over short distances (patching, chasing);
- catching and passing the ball;
- Throw a ball (a small bag of sand) at a target on the wall or floor.
During class, approximately midway through the class, it is recommended to blink rapidly for 30 seconds and then sit with your eyes closed for 1 minute while leaning back in your chair.