Ophthalmologist suggests 3 eye exercises and 7 essential habits to relieve screen fatigue | Health

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

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.