What is the 20-20-20 rule for eyes,Eye Care Essentials: What You Need to Know About

What is the 20-20-20 rule for eyes

What is the 20-20-20 rule for eyes? Breaks for visual rejuvenation. Tips to combat eye strain and nurture eye health.


Day by day, the dependence on smartphones, tablets, or computers is increasing. With that, the pressure on the eyes is increasing. Many of us do not know that eye exercises are necessary to keep the eyes healthy, even if we walk to keep the body healthy. Many people know but do not practice due to a lack of time. Here are five very simple eye exercises that can be done in a very short time, very easily, and keep the eyes healthy naturally.

1. Blink

Blinking of the eyes produces a kind of oily water on the eyes, which protects the eyes from dryness. Due to the pressure of work, many people forget to do this; they keep their eyes open all the time on the screen. That’s why the eyes get irritated after working for a long time. For this, it is important to blink your eyes for 20–30 seconds after 20 minutes of work.

2. Focused

A good exercise is to take a break for 1-2 minutes while working continuously on a laptop or mobile phone and focus somewhere far away. Far and near: focus at 10-second intervals. And if one can gaze upon a distant green object, even better. The color green is soothing to the eyes. Do this at least five times.

3. The 20-20-20 rule

The 20-20-20 rule is one of the eye exercises that can prevent excess eye strain. Rule: Focus on an object 20 feet away for 20 seconds every 20 minutes.

4. Palm warmth

It is a very relaxing exercise, which can help relieve eye strain. The rule is to rub the palms of both hands together, and after getting warm, close the eyes and place the warm palms on the eyelids. Do this 4 to 5 times.

5. rolled eyes

Rolling or twisting the eyes is a simple exercise that helps reduce strain or stretching. The rule to do this is to first keep the head still and look right and left a few times, then look up and down a few times.

Food for eye health

What is the 20-20-20 rule for eyes, The first part of any workout is food. The same is the case with the eyes. We all know which foods are good for improving eyesight. Foods rich in vitamin A and antioxidants are best for the eyes, such as green and red vegetables, green peppers, tomatoes, beets, sweet potatoes, carrots, and yellow curries, such as sweet pumpkin. These green vegetables are also important for preventing diseases in the body. Also, large fish oil and small fish oil are very nutritious for the eyes.

What is the 20-20-20 rule for eyes:

To sum up, What is the 20-20-20 rule for eyes is a straightforward but effective technique to reduce strain on the eyes and support long-term visual health. Regular breaks for concentrating on far-off items can help lessen the negative effects of extended screen usage and digital eye strain. Accepting this guideline is an intentional move toward maintaining the health of our eyes, not just a way to relieve pain. By making these deliberate pauses a priority, we may promote comfortable, sharper vision and provide the necessary conditions for long-term eye health in every aspect of our lives.


Benefits of eye exercise:

  • Reduces eye sensitivity to light.
  • It helps strengthen weak eye muscles and increases blood circulation.
  • It helps reduce eye strain.
  • Prepares the eye muscles to increase focus.

Dr. Himel Biswas, Resident Medical Officer, Square Hospital, Dhaka

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