When your entire day is spent hopping from one screen to another, each of a different size and purpose, your eye health is bound to take a toll (maybe even screaming for a break.) Screens have become inseparable from our lives, with work, entertainment and even essentials like groceries just a tap away. It is easy to get swooned by the convenience, but ultimately, your eyes will pay the price. This is why maintaining a healthy relationship with the screen is no longer just an option- it's the urgent need of the hour.
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Simple eye exercises that you can do in between or after your work, along with practising certain habits to lower your screen time, can go a long way in keeping your vision healthy.
Dr Sonia Bhalla, Ophthalmologist at Lawrence and Mayo, shared a detailed guide for eyecare with us, listing out 3 easy exercises along with 7 eye care habits you can't afford to miss.
Here's the guide she shared:
3 eye exercises to relieve strain
1. 20-20-20 Rule:
- Every 20 minutes, stop looking at your screen and look at something about 20 feet away for 20 seconds.
- It gives your eyes a quick break and helps reduce strain.
2. Pen exercise:
- Hold a pen at arm’s length and slowly bring it closer to your nose, keeping your eyes focused on it.
- Then move it back again. This helps improve focus and strengthens your eye muscles.
3. Palming the eyes:
- Rub your hands together to warm them, gently place your palms over your closed eyes, and relax for a minute.
- This soothes tired eyes and calms the mind.
7 Important eye care habits
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1. Spend time outdoors:
- Try to get outside for at least 1–2 hours a day.
- Natural light and looking at distant objects help keep your eyes healthy, especially for kids.
2. Right reading distance:
- Keep your book, phone, or tablet about 25 cm (around 10 inches) away from your eyes while reading.
- It helps avoid unnecessary strain.
3. Avoid using screens while lying down
- Watching TV or scrolling on your phone while lying down puts your eyes and neck in awkward angles, leading to strain and discomfort.
- Always sit upright with good posture during screen use.
4. Ensure proper lighting
- Avoid reading or working in dim lighting, as it forces your eyes to work harder.
- At the same time, don’t sit directly under bright light or sunlight, as glare can reflect off the screen and cause irritation.
- Use soft, ambient lighting.
5. Maintain the right viewing distance and screen position
- Keep screens at a comfortable distance, around 25–40 cm from your eyes, and position your laptop slightly below eye level.
- This helps reduce neck strain and allows for a natural, relaxed gaze.
6. Blink more often and stay hydrated
- Prolonged screen use reduces your blink rate, which can dry out your eyes. Make a conscious effort to blink regularly.
- Drink adequate fluids throughout the day to keep your eyes naturally moist.
7. Protect your eyes and avoid irritants
- Use anti-glare glasses or screen filters, especially if your screen time is long.
- Avoid rubbing your eyes frequently and stay away from direct air from ACs or fans, which can dry or irritate the eyes further.
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1. Spend time outdoors:
- Try to get outside for at least 1–2 hours a day.
- Natural light and looking at distant objects help keep your eyes healthy, especially for kids.
2. Right reading distance:
- Keep your book, phone, or tablet about 25 cm (around 10 inches) away from your eyes while reading.
- It helps avoid unnecessary strain.
3. Avoid using screens while lying down
- Watching TV or scrolling on your phone while lying down puts your eyes and neck in awkward angles, leading to strain and discomfort.
- Always sit upright with good posture during screen use.
4. Ensure proper lighting
- Avoid reading or working in dim lighting, as it forces your eyes to work harder.
- At the same time, don’t sit directly under bright light or sunlight, as glare can reflect off the screen and cause irritation.
- Use soft, ambient lighting.
5. Maintain the right viewing distance and screen position
- Keep screens at a comfortable distance, around 25–40 cm from your eyes, and position your laptop slightly below eye level.
- This helps reduce neck strain and allows for a natural, relaxed gaze.
6. Blink more often and stay hydrated
- Prolonged screen use reduces your blink rate, which can dry out your eyes. Make a conscious effort to blink regularly.
- Drink adequate fluids throughout the day to keep your eyes naturally moist.
7. Protect your eyes and avoid irritants
- Use anti-glare glasses or screen filters, especially if your screen time is long.
- Avoid rubbing your eyes frequently and stay away from direct air from ACs or fans, which can dry or irritate the eyes further.
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Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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