The risk of vision loss increases with age – more than 1 in 4 U.S. adults 71 years and older have visual impairment, which can significantly affect quality of life. However, a staggering 90% of vision loss can be prevented or treated. Luckily, you can prioritize your eye health (and even improve your vision) with these at-home eye exercises!   

Blinking

Blinking is something we do automatically – between 14,000-19,000 each day – so how can it be considered an eye exercise? Well, the more time you spend in front of screens – like your phone, tablet, computer, or TV – the less you blink. This can cause your eyes to dry out, making them feel gritty and tired.

While using a digital device, make it a point to blink regularly. Every few minutes, close your eyes for a few seconds and move your eyes back and forth. This can rehydrate your eyes by spreading tears over your eyes and activating the oil glands in your eyelids.

Tracing

This eye exercise is simple yet effective. Choose an item in your direct field of vision – such as a lamp or piece of artwork. Then, slowly trace the outline of that object with your eyes. Once done, trace the object in the opposite direction.

Similarly, you can focus on a spot on the ground roughly 10 feet in front of you, then slowly draw a figure eight with your eyes. Continue to trace the figure eight for 30 seconds, then switch directions. This exercise can help strengthen eye muscles while also increasing your eye’s ability to focus.

20-20-20

The blue light emitted from digital screens can strain your eyes greatly. The 20-20-20 rule can help reduce eye strain. Here’s how it works: while in front of a screen, every 20 minutes, take a 20-second break. During the break, focus on an object at least 20 feet away. This forces the eye muscles to relax.

Both the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) recommend this technique to reduce eye strain, and studies have shown that it can reduce watering or dry eyes and blurred vision.

Near & Far

This eye exercise involves shifting your focus between things both near and far away. Hold a finger (or another small item like a pen) about 10 inches from your face. Focus on it for 15 seconds. Then, shift your focus to an item about 20 feet away and focus on that for 15 seconds. Then, repeat! This helps train your eyes to maintain vision clarity.

Pencil Push-Ups

Take a pencil and hold it out in front of your face. Slowly bring the pencil toward your nose while focusing on the eraser or any writing on the pencil. Once the pencil reaches your nose, slowly pull it away, maintaining your focus on the target. The goal of this exercise is to maintain a single and clear vision throughout. Pencil push-ups can improve binocular vision and convergence function – or the way your eyes work together to focus clearly on near objects.

Visit Your Eye Doctor

While eye exercises can help strengthen your vision, they are not the answer for most vision problems. Regular visits to your eye doctor are crucial for maintaining healthy vision and detecting age-related eye conditions such as cataracts, diabetic retinopathy, glaucoma, and macular degeneration. Identifying these issues early on is essential, as they can gradually deteriorate eyesight if left untreated.