Working at a computer, with paperwork in the office, assembling small parts behind a conveyor belt for long periods of time - all this strains the eyes and sooner or later can lead to nearsightedness.However, simple but regular exercise can not only be an excellent preventative measure against vision loss but also prevent diseases such as cataracts and glaucoma.
Who invented eye exercises?
Since ancient times, the problem of restoring vision worried scientists, priests and great thinkers.Gradually, through trial and error, a certain system of exercises was created, the 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 reasonable and acceptable.
Many ophthalmologists were also involved in the development of eye exercises, especially a professor who worked for many years in senior positions at the Eye Disease Research Institute.Under his leadership, a set of exercises was also developed aimed at improving blood circulation, normalizing intraocular pressure and increasing vision.
Currently, in addition to the usual eye exercises that a person can perform, there are also computer programs and special hardware methods for vision correction.
Exercises to improve eyesight according to the professor's method
Exercises to increase general strength.Although many people believe that if you are nearsighted, doing a few eye exercises is enough, in fact a sedentary lifestyle and poor physical fitness also contribute to the progression of myopia.The opposite is also true: daily exercise and moderate physical activity is an excellent method for preventing vision loss.
Back in the 80s of the last century, it was discovered that the following types of physical activity strengthen the eyelid muscles of the eyes and improve blood circulation if the pulse is about 100–140 beats per minute:
- running;
- walk;
- skiing;
- swimming.
However, when performing similar exercises with a heart rate of 180 beats per minute, as well as when jumping rope, gymnastics and acrobatics, myopia progresses due to a decrease in the eye's ability to regulate and circulate blood.
How can you determine your heart rate to get the most visual benefits from running or walking?Of course, you can simply measure with special instruments or count the number of heartbeats for 10 seconds, then multiply by 6. If this seems difficult, then you can use the following method: physical activity is considered moderate if a person can say short, sudden sentences or phrases during sports.If the load is too heavy and will harm the eyes, there will only be enough breath left to pronounce short words, such as “yes”, “no”, “I don't know”, etc.
Special exercises
They are divided into three groups: to improve blood circulation and accommodation, as well as strengthen eye muscles.
Exercises to improve blood circulation and normalize intraocular pressure
The purpose of these exercises is that you need to periodically perform them with your eyes:
- Blink frequently (for example, for a quarter of a minute), then pause briefly to rest and repeat 4 times;
- Close your eyes for 5 seconds (do 8 times);
- Gently massage your eyes through closed eyelids for 1 minute, then repeat pressing on them 3-4 times with three fingers in one second.
Exercises to strengthen eye muscles
The muscles of the eyeballs become stronger and keep their shape well if we move our gaze gently without turning our head:
- vertically up and down, down;
- along one, then the second diagonal in a top-down direction;
- horizontally left-right;
- rotate clockwise and vice versa.
Almost every exercise in this block should be performed up to 10 times.
Vision exercises
Exercises in this group are based on moving the gaze from a close distance to a far distance and vice versa (while the gaze is fixed at each position for 3-5 seconds).It could be:
- bring the index finger at the level of the nose with the face (so that its image becomes double) and draw it out at arm's length;
- look at a colored spot at eye level on the window and look at a distant object across our field of vision for 5–7 minutes a day.
Useful and fun exercises for children
Not every child can perform such exercises several times a day.And this is where games that train eye regulation and strengthen their muscles will come to the rescue.It is important to exclude games where there is a high likelihood of being hit in the face, collision, stress or tension.
The following activities can replace most "boring" exercises for children and help improve vision:
- short fast run (patch, catch up);
- catch and pass the ball;
- Throw a ball (a small bag of sand) at a wall or target on the floor.
During class, around the middle of the lesson, you should blink quickly for 30 seconds, then sit with your eyes closed for 1 minute, leaning back in your chair.