I’m a visual expert – this quick, easy exercise can relieve screen-related eye strain

We live in an increasingly screen-saturated world, and while many Americans report severe screen fatigue, our modern work and lifestyle habits make bathing in blue light be hard to avoid.

In stark statistics, researchers estimate that American adults will spend the equivalent of 44 years of their lives staring at screens.

The average result of all that screen time? Eye pressure.

A previous study revealed that seven out of 10 adults have screen-related eye problems. In fact, four out of ten don’t remember to rest their eyes often, while 20% never take a break.

Board-certified ophthalmologist Bryce Appelbaum, OD, FCOVD, tells health site Mind Body Green that stretching can help ease pain.

“We should use the 20-20-20 rule. That means taking a break every 20 minutes, looking at something 20 feet away, for at least 20 seconds,” Applebaum advises.

Applebaum says the 20-20-20 rule should be used whenever someone spends a long time reading, writing or looking at things up close or at a distance.

That kind of attitude amounts to a serious workout for the eyes – which are, after all, muscles.

Applebaum makes the comparison between the fist and the eyes.

“If you were to make a fist, the muscles in your hand would begin to tire and weaken within a few seconds,” he says. However, if you open your fist and close it again, you can keep the fist for a long time.

There are similar reasons for the muscles in the eye. When our eyes come into contact with screens, our pupils close or shrink, a process called miosis.

“That’s like a fist pump,” insists Applebaum.

And just as it is important to release the closed fists, it is necessary to clear the eye.

20 minutes

To try the trick yourself, start with a time that is easy to follow; Applebaum suggests less than an hour.

Then every 20 minutes, you’ll know it’s time for a quick break. If you want, a timer can help you with consistency, but it can be a hassle throughout the day,” he says.

20 feet

When you reach the 20-minute mark, move away from the screen and find an object 20 meters away, realizing that you may have to stop and look at the object outside..

Whatever the focus is, make sure your eyes feel comfortable when you look. Bonus: Getting up is a little movement, an active rest that experts say can reduce health risks. with a desk job.

Applebaum notes that if you have trouble seeing things in the distance, focus on something nearby with the same goal: relaxation.

20 seconds

Applebaum recommends people train their eyes on a sight or object of their choice for at least 20 seconds.

“This doesn’t have to be exact, and you can even extend your break to a minute or more if you feel the need,” he advises. “You may find this break relaxing, allowing it to double as a moment of reflection.”

This time can be good for the brain as well of the eyes, as studies have shown that exercise at work can be an effective defense against anxiety, depression, and fatigue.