Hello! Today I wanted to discuss one of the muscle groups that probably gets used more on a daily basis than any other muscle area in your body.
The muscles I’m referring to are your ocular or eye muscles. Now, I know you may be thinking that eye muscles are kind of a stretch when it comes to fitness.
However, I believe it’s important to take care of your eyes just as much as any other muscles in your body. There are over 600 muscles in the human body including eye muscles which shouldn’t be overlooked.
When taking care of your health, I feel it’s important to look at it from a holistic standpoint which encompasses everything. Thus, the purpose of my blog today is to go over exercise to strengthen eye muscles and ways to take care of them.
Below are some simple exercises you can do about 2-3 times a week to help strengthen your ocular and orbital muscles.
Rolling Eyes – To start out look upward, and then slowly roll your eyes in a clockwise direction all the way around 3 times. Then repeat the process going counter-clockwise.
45 Degree Look – Look upward at a 45 degree angle to the right and hold that look for 2-3 seconds. Then look downward in the opposite direction and hold that look for 2-3 seconds as well. Repeat the process with the left side.
Pen Exercise – Take a pen and hold it at arm’s length away from your face and look at it for 5 seconds. Then slowly bring it toward your face until it’s 1-2 inches from your face. Look and focus on the pen the whole time you’re moving it toward you and do it 3 times. Then hold a hand over one eye and repeat the process using one eye at a time.
Hands Over Eyes – Wash your hands with warm water so the skin of your hands is warm. Then sit back and place both hands over your eyes for 2-3 minutes. This helps to relax your muscles.
Mini Nap – Another good way to relax your eye muscles is to simply take a mini nap. Just sit back and close your eyes for 3-5 minutes.
Minimizing Eye Strain
There are a couple things you can do to help put less strain on your eyes as well.
Sunglasses – The sun’s ultraviolet rays can do damage to your eyes if you’re not careful.
Anytime you’re going to be exposed to the sun for a considerable amount of time always wear sunglasses.
Sleep – Getting 8 hours of sleep each night gives the cell membranes of your eyes proper time to rest and recover from the previous day’s activities.
Eating a nutritious diet is essential to having good eyesight and healthy eye muscles.
Vitamins & Minerals – Vitamins A, C, and E should be included in your diet, along with minerals Copper, Zinc, and Sulfur to have good optical health. For more information on vitamins please see my blog “How Do Vitamins Improve Health” here.
Antioxidants – Research has shown that eating dark green leafy and yellow vegetables has antioxidants that can help prevent against macular degeneration. Over time, macular degeneration can lead to blindness. Blueberries and grapes also have antioxidants that have been found to help vision.
DHA – DHA is a fatty acid that helps improve the health of the cells in your eyes. This acid can be found in salmon, sardines, and cod.
There may be certain situations in which you find yourself in that eye protection should be used. For example, if you’re doing yard work and using a weed eater you should always wear goggles.
Also, if you operate any type of heavy machinery such as a chain saw you should wear goggles as well. It’s kind of like what they used to say in school, Safety First!
Summary – As I mentioned earlier, your eyes have muscles and should be taken care of just like the other hundreds of muscles in your body. These are some simple steps you can take to help improve the overall strength and health of your eyes. One last thing I’d like to say is you should have an eye exam once a year.
It’s important to have your eyes checked so your optometrist can help keep you on the right track. If you have any comments or questions please let me know as I look forward to hearing from you. Thanks for your time and take care of those eyes!