Follow the 20/20/20 Rule

avoid headaches at workAnyone who has spent time working in an office environment, staring at computer screens all day, has experienced the tell-tale headaches that come with it. Overhead lights, eye strain and bright computer monitors contribute to those hard-to-banish aches, and they can wreak havoc on your productivity. As a part of your daily commitment to being healthy, the IncentaHEALTH team wants you to pay attention to your eyes and make sure you reduce the effects of eye strain. Since we don’t always have a choice about how much time we spend in front of our computers day to day, there is a great way to give your eyes a rest and also have a chance to move your body as well – it’s called the 20/20/20 rule.

The foundation for this exercise lies in the need for your eyes to “relax” periodically. They work harder when they have to focus on something close, so you need to give them a break throughout the day. It has been shown that a quick break every 20 minutes is the most beneficial to avoid strain and headaches. So here’s how it works:

Every 20 minutes, stand up, have a stretch, and look at least 20 feet away from a minimum of 20 seconds.

That’s it! Set a little reminder for yourself throughout the day, and make sure you give your eyes a rest. Even if doing this every 20 minutes isn’t a possibility, do it as often as you can and make sure you look far enough away to keep your eyes from focusing on anything nearby.

Supervisors and managers – this is a great team break opportunity as part of an employee wellness program or team building activity. Get your whole team up for their “eye stretches” a few times a day, and encourage them to do them on their own as well. Your employees will thank you for it!

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