Work At A Computer All Day? Do This 20-Second Exercise To Reduce Eye Strain

Your eyes contain small muscles, which means they’re also prone to strain. Think of focusing, whether it be reading, writing, or even watching something up close or far away, as working your eye muscles.

When those teeny muscles are hard at work, that’s when they’re most likely to run into straining issues. Of course, limiting screen time can help, but you may also want to consider taking regular vision breaks: “We should be employing the 20-20-20 rule,” Appelbaum says. “Which means taking a break every 20 minutes, looking at something at least 20 feet away, for at least 20 seconds.”

Let’s break that down:

Think of your vision break like this: If you were to squeeze your hand in a fist, the muscles in your hand would begin to get tired and weaken after a few seconds. However, if you open your fist and close it again, you can maintain the fist for much longer, Appelbaum says.

The same goes for your eye muscles. When your eyes engage with screens, the pupil gets smaller, as the muscles are engaged, he says. “That’s the equivalent to squeezing a fist.” This is why it’s essential for those sitting at the computer all day to incorporate vision breaks when possible. You wouldn’t sit all day with tightly clenched fists, would you?

If you want to invest in your eye health even more, there are plenty of other exercises and supplements out there to help check that box. From antioxidants to combat oxidative stress and even nutrients that mitigate dry eyes from within, you’re sure to find the right pick: Check out these 10 best eye supplements on the market.

Let’s be honest: Avoiding screens completely is not realistic for everyone. As we navigate our increasingly digital world, it’s important to take your eye health into account and incorporate this exercise (among others) when you can.