Working on the computer, with papers in the office, assembling small parts behind an assembly line for a long time - all of this tires the eyes and can sooner or later lead to nearsightedness.However, simple but regular exercise can not only be an excellent prevention against vision loss, but also prevent diseases such as cataracts and glaucoma.
Who invented eye exercises?
Already in ancient times, the problems of restoring vision preoccupied great scientists, priests and thinkers.Gradually, through trial and error, a particular system of exercises was created, echoes of which can be found in the works of Bates and other authors.Many experts criticize these exercise systems, but others consider them completely sensible and acceptable.
Many ophthalmologists were also involved in the development of eye exercises, in particular a professor who held senior positions at the Research Institute of Eye Diseases for many years.Also, under his leadership, a number of exercises were developed aimed at improving blood circulation, normalizing intraocular pressure and increasing visual acuity.
Currently, in addition to the usual eye exercises that a person can perform, there are special computer programs and hardware methods for vision correction.
Exercises to improve vision according to the professor's method
General strengthening exercises.Although many people believe that just a few eye exercises are enough to treat myopia, it turns out that a sedentary lifestyle and poor physical fitness themselves contribute to the progression of myopia.The opposite is also true: daily exercise and moderate physical work are an excellent way to prevent vision loss.
Back in the 80s of the last century, it was found that the following types of physical activity help strengthen the ciliary muscle of the eye and improve blood circulation when the pulse is in the range of 100-140 beats per minute:
- Run;
- go;
- To ski;
- Bathe.
However, when performing the same exercises with a heart rate of 180 beats per minute, as well as jumping rope, gymnastics and acrobatics, progression of myopia is observed due to a deterioration in accommodation and blood circulation in the eye.
How can you determine your heart rate to get the most visual benefit while running or walking?Of course, you can simply measure with special instruments or count the number of heartbeats for 10 seconds and then multiply by 6.If this seems difficult, you can use the following method: Physical activity is considered moderate if a person can speak in abrupt, short sentences or phrases while exercising.If the load is too high, which is harmful to the eyes, breathing is only enough to utter only short words, for example "yes", "no", "I don't know", etc.
Special exercises
They are divided into three groups: to improve blood circulation and accommodation and to strengthen the eye muscles.
Exercises to improve blood circulation and normalize intraocular pressure
The point of these exercises is that you need to regularly do the following with your eyes:
- Blink frequently (e.g. for a quarter of a minute), then take a short rest and repeat the process four times.
- Close your eyes for 5 seconds (do this 8 times);
- Gently massage eyes through closed eyelids for 1 minute, then press with three fingers for one second 3-4 times.
Exercises to strengthen the eye muscles
The muscles of the eyeball become stronger and keep their shape well if we move our gaze smoothly without turning our head:
- vertically up-down, down-up;
- along one, then the second diagonal in the up-down direction;
- horizontal left–right;
- rotate clockwise and vice versa.
It is recommended to perform almost every exercise in this block up to 10 times.
Visual acuity exercises
The exercises in this group are based on moving the gaze from near to far and back (keeping the gaze fixed in each position for 3-5 seconds).It could be:
- Bring the index finger to the face at the level of the nose (so that its image doubles) and remove it at arm's length;
- For 5-7 minutes every day, look at a colored marker at eye level on the window and look at a distant object along our line of sight.
Useful and entertaining exercises for children
Not every child is able to do such exercises several times a day.And here games that train the accommodation of the eyes and strengthen their muscles come to the rescue.It is important to exclude games where there is a high probability of hitting the face, collisions, heavy loads or overexertion.
The following activities can largely replace “boring” exercises for children and help improve vision:
- short fast running (patching, catching up);
- catching and passing the ball;
- Throw a ball (a small sandbag) at a wall or a target on the floor.
During school time, around the middle of the lesson, it is advisable to blink quickly for 30 seconds and then sit with your eyes closed for 1 minute while leaning back in the chair.