From: hubermanlab
Here is the updated article with backlinks:
In a recent episode of the Huberman Lab Podcast, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, discussed various exercises and practices to maintain and enhance visual acuity. Huberman stressed the importance of these exercises not only for improved vision but also for overall mental and physical well-being. Below, we summarize the key exercises and practices suggested by Huberman.
Importance of Vision Maintenance
Huberman emphasizes the importance of vision health, stating that maintaining good eyesight is crucial for quality of life and overall health. He suggests that while genetic and injury-related factors can affect eyesight, there are numerous practices that can significantly boost visual health.
Key Exercises and Practices
1. Viewing Distances to Promote Vision Health
- Long-Distance Viewing: Spend at least 10 minutes a day viewing things at a distance of a half-mile or more. This helps to relax the lens and the muscles around the eyes [01:04:50].
- Panoramic Vision: Regularly engage in panoramic vision by allowing your vision to expand and relax, especially after working on tasks that require close focus [00:51:02].
2. Smooth Pursuit Training
- Exercise: Engage in activities where you can track moving objects smoothly through space. This can include watching moving objects like a flowing ball on digital platforms available online [01:07:13].
- Frequency: Engage in smooth pursuit exercises for about five to ten minutes, three times a week to enhance tracking ability and coordination between vision and motion [01:08:41].
3. Accommodation Training
- Near-Far Focusing: Practice accommodation by focusing on something close to you and then moving your focus to an object further away. Repeat this process to train your eyes to adjust for both near and far distances effectively. Spend two to three minutes doing this exercise every other day [01:09:49].
- Exploration: Test how close you can bring objects while maintaining focus, but be careful not to trigger cross-eye vision [01:12:01].
4. Protocol for Screen Work
- Regular Breaks: During focused work sessions, take frequent breaks to relax your eye muscles. For every 30 minutes of screen time, take a short break to relax your eyes and shift to panoramic vision [00:51:04].
5. Outdoor Exposure
- Sunlight Exposure: Get at least two hours a day of outdoor light exposure to help reduce the risk of myopia and maintain circadian rhythms [00:37:01]. Exposure to natural daylight, even on cloudy days, is beneficial for overall eye health.
Conclusion
Huberman highlights that consistent application of these exercises and practices can significantly improve and maintain vision health. These activities are not only cost-effective but also play a critical role in enhancing visual capacity and preventing future degradation. While genetic and environmental factors can impact eye health, adopting these vision exercises can provide robust support for long-term eye health.
For individuals with specific vision concerns, Huberman recommends consulting a professional ophthalmologist to tailor these practices to individual needs and conditions.