With the rapid advancement of technology, many people now spend extended hours in front of computer screens, smartphones, or tablets. With vibrant graphics and engaging sounds, both adults and children often find themselves immersed in digital devices for long periods.

However, this habit can lead to various eye health issues, including eye strain (computer vision syndrome). Fortunately, there are simple exercises that can effectively prevent and alleviate eye strain. Read on to learn how to perform them!

What is the 20-20-20 Exercise?

The 20-20-20 Exercise is a straightforward technique designed to reduce eye strain caused by prolonged use of digital screens. The concept is easy to remember: every 20 minutes, take a 20-second break by focusing on something about 20 feet (approximately 6 meters) away.

The primary goal of this exercise is to give the eye muscles a rest after continuously focusing on a screen. By shifting your gaze to a distant object, the eyes can relax and recover from the strain caused by excessive screen time.

Benefits of the 20-20-20 Exercise

Prolonged screen use can lead to symptoms such as dry eyes, headaches, blurred vision, and neck or shoulder discomfort. The 20-20-20 exercise offers several benefits, including:

• Reducing eye strain by giving your eyes a moment to rest.
• Preventing dry eyes and maintaining eye moisture.
• Boosting eye productivity, allowing them to work more efficiently.
• Reducing headaches caused by eye strain.

How to Do the 20-20-20 Exercise

For maximum benefit from the 20-20-20 exercise, follow these simple steps:

1. Set a Reminder: Use your phone or another device to remind you every 20 minutes to take a break.
2. Focus on a Distant Object: Find an object approximately 20 feet (6 meters) away from you.
3. Stare for 20 Seconds: Look at the object for 20 seconds, letting your eyes relax and blink naturally.
4. Repeat Regularly: Incorporate this exercise throughout the day to reap the full benefits.

In addition to performing the exercise, it’s essential to ensure that the lighting around you isn't too bright. Make sure your screen is positioned at an optimal viewing distance—ideally between 50-70 cm from your eyes. If your eyes feel dry, consider using artificial tears to keep your eyes moist.

The 20-20-20 exercise is an easy and effective way to reduce the strain caused by long hours of digital device use. By practicing this routine regularly, you can prevent the discomfort associated with eye strain and maintain long-term eye health.

If you experience persistent eye discomfort or visual disturbances, don't hesitate to consult a doctor. You can also seek advice through the Ai Care app, available for download on the App Store or Play Store.

Want more information about other health topics? Click here!