Seniors commonly face issues like diminished focus, dry eyes, and fatigue from prolonged screen time. Simple exercises can help seniors maintain eye health, reduce eye strain, and improve overall vision.
Strengthening Eye Muscles
One way to keep your eyes healthy is by strengthening the muscles that control them.
Eye Rolling
Eye rolling is a simple yet effective exercise. Sit comfortably with your eyes open, then slowly roll your eyes in a circular motion, first clockwise and then counterclockwise. Repeat the process 10 times in each direction. This helps improve blood circulation and strengthens the muscles around your eyes.
Focus Shifting
Focus shifting is another excellent exercise to strengthen your eye muscles. Sit comfortably and hold your thumb about 10 inches from your face. Focus on your thumb for about 10 seconds, then shift your focus to something roughly 10 to 20 feet away for another 10 seconds. Switch your focus back and forth 10 times. This exercise makes your eye muscles more flexible and improves your ability to change focus easily.
Improving Focus
Improving your focus can make activities like reading or watching TV easier.
Near and Far Focus
The near and far focus exercise is simple but effective. Hold your finger a few inches away from your nose and focus on it for 15 seconds. Then, shift your focus to an object further away, about 15 to 20 feet, for another 15 seconds. Repeat this process 10 times. This helps improve the eye's ability to adjust focus quickly.
Figure Eight
The Figure eight exercise can help improve focus and coordination. Imagine a giant figure eight (the number 8) about 10 feet in front of you. Trace the figure eight with your eyes slowly, without moving your head. Do this for one minute, then switch directions. This will not only improve your focus but also enhance your eye coordination.
Relieving Dry Eyes
Dry eyes can be uncomfortable and irritating.
Blinking
Regular blinking improves eye moisture. Sit comfortably and close your eyes fully for two seconds. Open them and blink normally 10 times quickly. Close your eyes again and gently press your eyelids with your fingers for 20 seconds. This helps in tear production and keeps your eyes moist.
Palming
Palming is another great exercise for soothing your eyes. Rub your palms together to create warmth. Close your eyes and place your warm palms over them. Hold for about one minute while breathing deeply. This not only relaxes your eyes but also improves blood circulation, making them feel refreshed.
Taking Regular Breaks
Prolonged screen time can cause significant eye strain, especially for seniors. Constant exposure to screens can lead to digital eye strain, which includes symptoms like headaches, blurry vision, and dry eyes. Taking frequent breaks can help mitigate these issues.
The 20-20-20 rule is a simple and effective way to reduce eye strain: Every 20 minutes, take a 20-second break and focus on something 20 feet away. This technique gives your eyes a much-needed rest and can significantly reduce eye strain.
Care for Your Senior Loved Ones' Eyes
Maintain good eye health for seniors. Simple exercises like eye rolling, focus shifting, blinking, and palming can help keep your eyes strong and healthy. Don't forget to take regular breaks from screens using the 20-20-20 rule.
Incorporating these exercises into your daily routine can make a big difference in your overall eye health. For more personalized senior care services in Lebanon, Lewistown, Danville, and Lewisburg, contact Senior Helpers Sunbury.