Health Free Articles

By: tarzan84 tarzan84
MOVE IT OR LOSE IT - WHY DO SENIOR EXERCISES

Many seniors do not feel prepared to incorporate a structured senior exercise routine into their daily lives. Whether an individual is hesitant because they feel they will be unable to keep up, feel an exercise “class” is too inconvenient, or are just recently beginning to experiment with fitness after being sedentary for an extended period of time, there are many things that can be done to ensure that each person’s fitness goals are reached; even if those goals are to prepare the individual for a more extensive senior fitness program.

WALK, WALK, WALK!

Walking is one of the simplest forms of exercise known to man. Our bodies were made to walk. Our legs were designed to support our bodies with strong bones and muscles and our spines were created to sustain the impact of decades of walking. But, far too many people drive or take public transportation to get where they need to go. In our need to get places quickly, we have
sacrificed our health by avoiding one of the best cardiovascular and weight-bearing exercises available. Walking is free and easy and requires no special equipment other than a good pair of walking shoes. You may not be able to get where you want to go as quickly as you once did, but studies show that the more you walk, the better your body accommodates the activity. That means that soon you will be able to walk farther and faster than you once did. So, take a walk
after dinner every night; walk to the store instead of taking the car; walk to your doctor’s appointments if they are nearby; and walk to a friend’s house or community center. Anytime you are given the opportunity to walk, choose to do so. Many seniors enjoy walking so much that they do so in groups and may even take up speed walking as their level of senior fitness increases.

Remember to use common sense when walking. Be certain that you begin with short walks and work your way up to longer excursions. You will need to not only walk to your destination, but be able to walk home also, so be sure to start slowly. Although walking is one of the best forms of exercise for all ages, it’s never a good idea to walk long distances in inclement weather unless you are very physically fit. Exposure to the elements and the risk of falling in wet or icy
conditions can be especially serious for seniors.

Oh and by the way a great motivator to walk is a dog. Not only is it man’s best friend, that will never answer back and will always love you, it will keep you active by demanding walks!

GO GARDENING!

Yard work has always been a great way to remain active for seniors. Some of us have enjoyed gardening for years, and others have only realized the joys of gardening since retirement. Gardening, be it vegetable or flower gardening, encourages the body to move and movement is what we’re after, no matter how mild. As we age, we may find that gardening becomes more strenuous, because it forces our bodies to bend, our bones to bear weight, and our muscles to
work. Seniors who garden find that the activity is satisfying and often don’t even realize that they are exercising.

Other forms of yard work are beneficial forms of senior exercise as well. Consider mowing the grass or raking the leaves. These tasks require little exertion and can be performed in small spurts if you are just getting started with your senior fitness goals. Soon you will find that you can easily mow or rake your entire yard.

WASH THE CAR!

It’s amazing how many activities present themselves each day that would allow us to enhance our fitness levels. We are so attuned to automated processes and convenience that we have committed ourselves to a life of reduced senior fitness and decreased health. One of the things that we can do to get moving again is as simple as washing our own car. Weather permitting, washing the car provides cardiovascular benefits as well as keeping the upper body mobile as we
age. So, give your arms, shoulders, and back a workout and soap up that car.

KEEP MOVING!

Examine your lifestyle for opportunities to add senior exercise to your lifestyle. Remember that, even though you may need to exercise a few hours a week to receive the maximum benefits of exercise, you don’t need to exercise all at once. In essence, anything we can do to get moving more and sitting less can add up to better health and fitness.

Take advantage of every opportunity to stand, walk, climb, and move that presents itself during the course of your day. Don’t let someone bring you that next cup of coffee; get it yourself. Forgot to grab something from upstairs last time you were there? look at it like an opportunity to benefit you heart with some stair climbing. Walk, garden, mow, rake, climb stairs… take every
opportunity to move!

Article Source:http://www.contentfueled.com

By: Nick Anderson
Exercise No. 1: The Abdominal body Stetch
Begin and end all of your routines (at whatever level) with this exercise, as it is more of a stretching exercise. It is essential to stretch before any exercise session (to warm up) and afterwards (to cool down) this greatly reduces the chances of any injuries. Lie down on your front, with your arms next to your head and stretch out as far as you can. Also stretch your legs, feet and toes as far as you can in the opposite direction. At the point of maximum tension, hold the position for 15 seconds, then release.
Perform five repetitions (reps).

Exercise No. 2: Hanging leg raises
Performing this movement requires the use of a horizontal bar from which to hang, e.g. a doorway chinning bar. Your grip should be slightly wider than shoulder width.

Bend you knees and try to raise your legs as high as possible (you should aim to touch your chest). Do not keep your pelvis completely straight for this exercise, for then other muscle groups apart from the abs come into play.

Keep your pelvis area curled slightly upwards during the whole movement (see diagram) this ensures pressure on the abs. Hold the raised position for a couple of seconds (keeping abdominals “tight”) and then lower your legs.

To ensure correct and most effective form, make sure that you don’t “swing” your legs up. Keep the movement slow and controlled let your work.

Exercise No. 3: Hanging knee raises
This exercise is the same as the last one except here, you must bend your knees fully and try to lift your legs up as far as possible(preferably to the chest).

Exercise No. 4: Horizontal Leg Raises
Lie flat on the floor on your back. Place hands, palms down below your pelvic area. Hold your head and shoulders slightly above the floor. This intensifies the pressure on the abs and gives better results.

Now with a controlled, smooth movement (not “swinging”), lift up your legs and pelvis until your feet point straight up.

At this point you can add a “thrusting” movement by thrusting your feet upward this adds further tension to the abs. When bringing legs down, perform the exercise above in reverse.

Exercise No. 5: Straight Abdominal Crunches
Lie back in a bent knee sit-up position with hands behind your head or touching your temples. In a controlled way, slowly lift your head and shoulders 30 off the ground. Hold the position for a second (tensing the abs. hard). Release and go back to the starting position. Don’t “pull” your head up with your hands. Each repetition done properly, will take at least two seconds.

Exercise No. 6: Twisting Abdominal Crunches
These are similar to straight crunches but work predominantly the side of the abdomen. When lifting your left shoulder you should also raise your opposite (right) hip, and vice versa. Make sure you hold the “twist crunch” position for at least a second, maintaining tension in the outer ab. muscles.

Exercise No. 7: Semi Sit-ups (Accelerated)
Unlike all the other exercises in this programme this exercise should be performed as quickly as possible. Lie on your back, with your knees bent, and your legs at right angles with the floor. Now raise and lower your head, shoulders and upper chest as fast as you can.

Exercise No. 8: Rock Tucks
Starting in the bent knee sit-up position put your arms flat on the floor next to you with palms facing down. Moving in a controlled fashion, pull your knees (keeping them together) slowly back towards your chest. Keep your abs. tensed throughout. Hold this contracted position for two seconds and return to the starting position. (When returning to the starting position, try to keep your feet three inches off the floor as this keeps constant tension on the abs and is more beneficial).

Article Source:http://www.contentfueled.com

By: Gen Wright
If you are a fan of UFC matches, you must have witnessed for yourself the electrifying atmosphere when fights are going on. These fights are very exciting to watch because fighters do not hold back. They know that in the life, it’s a life and death situation. Unlike other sports, where safety is ensured by the referee, a fighter can be badly injured in a UFC match.

To make the experience a more exciting one, you can now choose to bet on your favorite UFC fighters. But before you do, here are a few quick tips.

First, never bet based on your emotions. Fighters win or lose for good reasons. So be sure to find out why some fighters keep losing, and why some keep winning. There is no point in betting real money on a fighter based solely on your liking. Your decision will be biased, and there is a high chance that you may lose the bets.

Second, know as much about the fighters as you can. Their personal background, their motivations for fighting and so on. This can be a time consuming process because to know the fighters really well, you will have to follow their fights. Watch their every move and judge for yourself where are their strengths or weaknesses. Remember, you don’t really know a fighter until you see them fight. Don’t be deceived by appearances.

Another way to find out more information about the fighters is to visit UFC review sites. These sites offer valuable information for avid sports fans like yourself. Chances are, these sites are started by people who share the same interest as you. You will be able to find information on individual fights, fighters’ history, tournament results, and fight results predictions.

In addition, UFC review sites often offer valuable betting tips. For instance, you may be advised to setup your account early. That’s because if there is a match that you are confident in betting on, you don’t want to miss placing your bets just because your account is not ready.

Finally, bear in mind that the primary goal of sports betting is to increase the adrenalin rush. In other words, you bet to increase your enjoyment while watching these matches. So only bet what you are afford, and enjoy the fights!

Article Source:http://www.contentfueled.com

By: Gen Wright
Wyoming ended yet another season on the losing note. They lost to their rivals Colorado State in Laramie for 31-20. The encounter was in a way the last resort for the team to preserve the job of their coach. Before the match they were reeling at 118th spot in the nation with a turnover margin of -2.0. Wyoming finished the season 4-8 overall and 1-7 in the Mountain West, placing them eighth in the conference.

With the dismal show put up by the team in 2008 season, debate over Glenn’s job security grew and he seemed to know the end could be near. Under Glenn, the Cowboys went 30-41 overall and 15-31 in conference.

The best of the Cowboys under Glenn came in 2004, when they went 7-5 and finished fourth in the Mountain West. They defeated UCLA with a 24-21 upset in the Las Vegas Bowl. It was the first time they had won a bowl game in 38 years. The Cowboys also went 6-6 in 2006. But that was that and after that there was no major show put up by the Wyoming.

Athletic director of Wyoming Tom Burman felt that Glenn didn’t live up to their expectations and the performance weren’t up to the mark as they didn’t even get to compete for a Mountain West championship. When they hired Glenn in 2002, they had hoped for competing for a conference championship. And when that did not happen, they had to terminate Glenn’s contract which was originally scheduled to run through 2010 as it was extended by AD Gary Barta in 2006. The university said it would be paying him $316,000 for the remaining two years of his contract.

Glenn took over a virtually sick program when he was hired in December 2002 as Wyoming’s 30th head coach, replacing Vic Koenning. He came from Montana where he went 39-6 record in three seasons, and won the 2001 Football Championship Subdivision, formerly known as Division I-AA. After his stint at Montana he went to Northern Colorado where he coached for 11 straight seasons. It was under his coaching that led the Bears to NCAA Division II national championships in 1996 and 1997 and five other playoff appearances.

Glenn has a winning percentage of .650 with a record of 188-100-1 in his career of 24 seasons as a head coach. It was his remarkable success at the lower division schools and his enthusiasm that made him the front runner for the program with Wyoming. This engagement with Wyoming was unprecedented for Glenn who had never endured such a bad run in his entire career.

The university has already started the search for some one to fill in the shoes of Glenn. Wyoming has contracted the sports head hunting firm Neinas Sports. Wyoming would be shelling out over $40,000 to the firm. If they are able to find someone who can transform the Cowboys into a formidable team in the Mountain West Conference, every penny spent would be worth it.

Till then as Glenn used to say it “Powder River let ‘er buck” .

Article Source:http://www.contentfueled.com

By: Gen Wright
Based in San Francisco, California– The San Francisco Giants are a Major League Baseball team that currently plays in the National League West Division. The Giants hold the record for winning the most games of any team in the history of organized sports. The Giants also holds the record for the most members in the hall of fame. They are also known for their intense rivalry with the Los Angeles Dodgers.

Important moment and accomplishments:

The team won its first National League pennant in 1888. They also tasted victory over St. Louis Browns in an early incarnation of the World Series. They played against the Brooklyn Bridegrooms the next year and eventually won their second pennant and World Series victory

In 1904, The Giants ignored their first-ever modern World Series chance, an encounter with the then-current world champion Boston Americans, because McGraw considered the new American League as little more than a minor league. The policies and structure of the World Series was formalized the next year. The Giants won the 1905 World Series over the Philadelphia Athletic

The Giants lost three straight World Series in the early 1910s. First to the A’s, then to the Red Sox, then the A’s again.

The Giants participated in four straight World Series in the early 1920s, and was victorious in the first two over the Yankees. Then they lost to the Yankees in 1923, during the Yankee Stadiums first opening. They also lost to Washington Senators in 1924. That would be the only World Series the Senators would win in their history.

In the 1930s the Giants were victorious in 3 pennants. They defeated the Senators in the 1933 World Series but lost to the Yankees both in the year 1936 and year 1937.

In what is considered the greatest moment in sports history, Bobby Thomson’s walk-off home run came to be known as the “Shot Heard ‘Round the World.” It happened in 1951, when the Giants clinched the National League pennant over their rivals, the Brooklyn Dodgers.

In 1954, the Giants had won their last World Series with a victory over the Cleveland Indians. The underdog Giants sweep the series, 4-0, despite the Cleveland Indians having won the American League with a then record 111 games that year. The Giants subsequently lost the World Series in 1962, 1989, and 2002

The New York Giants and the Brooklyn Dodgers both announced their moves to California in the summer of 1957. The golden age of baseball in the New York area ended.

Pitchers in the current roster:

Matt Cain
Tim Lincecum
Noah Lowry
Jonathan Sanchez
Barry Zito

San Francisco Giants recent news:

The 2008 season marks the 50th Anniversary of the San Francisco Giants in the Bay Area since moving from New York in 1958. This is also the first year since 1992 without all-time home run champion Barry Bonds. He was not re-signed following the 2007 season.

On May 16, 2008, Peter Magowan, announced he would be stepping down as the managing partner of the Giants. William (Bill) Neukom would be the new managing partner of the Giants effective October 1, 2008.

Many challenging actions will be witnessed by loyal fans in San Francisco Giants future matches. Fans will be watching out for the return of the Giants quest to win the world series in the coming season.

Article Source:http://www.contentfueled.com

By: Nathan Knightley
Migraines have occured to the vast majority of people at one point or another in their lives. These migraine can range from mild irritations to a debilitating pain crisis that demands immediate treatment. Headaches are widely researched and treated in the medical community, but the exact causes remain a mystery. The medical community has broken migraine into a few easily classified categories. Primary headaches are what the majority of people experience, while cluster and secondary migraine occur on a far rarer basis. Most migraine have no life threatening significance, although secondary migraine can signal another problem at work in the brain.

Most migraine fall into the category of primary headaches, and are typically treatable with simple over the counter medications. Ibuprofen and Aleve are usually effective treatments for problems involving primary headaches. More serious headaches, like cluster headaches, demand specialized treatment. Other effective treatments for headaches include therapeutic measures such as biofeedback, massage, and psychotherapy. These are good ways to prevent headaches or migraines prior to their onset. The majority of headaches begin with stress related causes, such as emotional or physical strains.

Several hours of physical exertion can definitely trigger a stress related headache. The muscles in the skull can contract under pressure, causing discomfort. Treatment is fairly simple, but prevention is a more effective means of reducing headache pain. Preventing headache pain usually means finding the cause of the onset in the first place. If emotionally stressful situations are bringing on the pain, some sort of stress management is most likely in order. Hours of physical labor should be punctuated with breaks to prevent the outbreak of stress related migraines.

Frequent migraine that last for weeks or months may be a sign of a more serious condition. Headache treatment under these circumstances may revolve around diagnosing a more serious issue. Headaches that occur frequently and seemingly without provocation can be a sign of more serious neurological issues. This kind of headache, known as a secondary headache, can signify a variety of possible neurological issues. It is important to see a specialist whenever problems of this kind present in the patient. Prompt care can prevent the root cause of secondary headaches from turning into a larger issue.

Article Source:http://www.contentfueled.com

By: onebrady
Walking belts are known by many different names, but there is not a difference in the basic accepted design even though different people may not use the same term to name a walking belt. Other names are: treadmill belt, striding belt, running belt, jogging belt, bands (with the same descriptive variations), runner, and mat.

For simplicity, we call it a walking belt but our terminology does not limit the type of exercise that you can do. There are different grades of walking belts and they can vary widely in terms of quality and price depending upon the type of construction. Most walking belts are made with two different types of materials that are formed together to form the finished product you see. Most people assume the belts top coat is rubber but most today have a PVC top coat. PVC tends to hold up better under a wide range of shoes and applications and due to its strength, many people are fooled into thinking that their belt is OK when the backing is completely worn out.

The backing of the belt is the most important area. The most popular backing materials are monofilament, polyester, cotton, and urethane. Of these backings, the softer the material the less noise the belt will make. So a cotton backed belt will be much quieter than a urethane belt. The trade off is that the softer the material and the less noisy the belt the quicker the belt tends to wear out. Many companies over the last 20 years that once used cotton have now switched over to a polyester blend. The main advantage is that the belt is still rather quiet but it is more heat resistant and is tougher over the long run in its ability to withstand wear.

A backing that is growing in popularity is monofilament. This uses a single type of fiber. Since it uses synthetic materials, it tends to be more heat resistant and can be formed more easily to a rougher backing that will have less surface contact with the deck. The reason this is important is that less contact area will result in less friction which puts far less strain on the motor and controller. The drawback to a monofilament belt is that it noisier than either cotton or polyester backing. Another drawback is that since it is a single fiber, it tends to have less tensile strength than woven or urethane fibers.

The most expensive backing is urethane. It also tends to be the noisiest but if you maintain a urethane backing properly, weve seen them last over 10 years in a light commercial setting. It is a very durable material that has the best ability to withstand the rigors of heavy use and the heat buildup that is normally associated with club use.

There is much confusion about layers of a walking belt. Most companies advertise a 2 ply belt but some claim as many as 4 plies. The confusion arises because more layers is not necessarily a better thing. As HealthRider found out several years ago, a very thick belt can be a disaster. HealthRider took a standard 2 ply belt and then glued a layer of carpeted neoprene to the top of a standard belt. The result was a 3 ply (or 4 ply depending upon how you interpret the final addition to the belt) which now had a nice insulation layer of neoprene that did an incredible job of holding in heat and emphasized the potential problem of using a multi-layered belt. Even in a residential setting, the HealthRider belts simply fell apart from the wide variance in heat they experienced. Fortunately for the consuming public HealthRider stopped using these belts a few years ago.

Other companies will advertise an orthopedic belt that has either additional layers or a thicker top layer that helps cushion the foot fall. Once again, our big problem with these belts is heat problems and the fact that many of these belts can weigh as much as 3 to 4 times as much as a regular 2 ply belt. The heavier the belt, the harder the drive system has to work to keep moving the belt around. Combine that with the heat problems inherent in a thicker belt remember, its better insulated and you can quickly see why we arent big fans of the orthopedic belts.

If you are choosing a new treadmill pay attention to the walking belt. It is the heart of a treadmill despite popular opinion naming another part. If you already have a treadmill, maintain your belt and keep it clean and your treadmill will thank you for it in the long run.

Article Source:http://www.contentfueled.com

By: Vikram kuamr
Believe it or not, vibration fitness and exercise regimens are able to successfully replicate a strenuous hour-long gym workout in a mere ten minutes. Yes, you read it right. Ten minutes of vibration exercise is equal to one hour of your regular gym workout. Europlate is proud to introduce its body vibration equipment that is designed to produce therapeutic vibrations and send it to your whole body via your feet. Harmless and painless, these vibrations trigger a series of contractions and stretching of your muscles similar to traditional fitness trainings but in considerably smaller amounts. Despite the minimal and less strenuous actions of muscle stretching and contracting, the end result is equally beneficial and even more enjoyable, not to mention the less tiring effect that it spells.

From these series of muscle actions brought about by Europlates vibration equipment, other health benefits are bound to b experienced with regular use and training. With vibration fitness coupled with Europlates vibrating plate, one can enjoy from increased flexibility, enhanced metabolism, improved bone density level, fat burning, body toning, and minimized joint pains. Of course, among the better advantages is the considerable improvement in ones blood circulation and faster detoxification or better lymphatic drainage of bad cells and elements.

Unlike the traditional and regular vertical or piston vibration, the vibration effect that Europlate induces is multidimensional. Contrary to obsolete vibration fitness equipment, the Europlate Vibration Exercise Machine has not resulted in any unwanted problems in its users. This is because the triangular oscillation vibration method that the Europlate Vibration Exercise Machine has undergone a series of studies, research, and endless evaluations to ensure that it is indeed safe and effective for everybodys use.

The Europlate Vibration Exercise Machine, with its automatic reflex and stretch response exercise, has been designed in such a way that it puts into exercise all the bodys muscles at the same time minus the tiresome feeling. Traditional training at the gym will most likely exercise less than half of your entire bodys muscles. Unlike your regular gym workout that will strengthen your muscles with its constant resistance to weights, the Europlate Vibration Exercise Machine puts your muscles in constant interaction with gravity and acceleration several times in every second. With your body adapting to this stimuli much quickly, it is able to more effectively achieve more fitness targets in lesser fractions of time.

The vibration therapy, which the Europlate Vibration Exercise Machine is advocating, is slowly earning popularity not online in the United States of America but also in other European countries. Professional athletes (from the New York Giants, Miami Dolphins, Oakland Raiders, etc.) and other famous celebrities (including Jessica Alba, Madonna, Gwen Stefani, and Diddy Combs, just to name a few) have confirmed the many health advantages that one can gain from its regular use and with proper vibration exercise techniques that are practiced with it.

The Europlate Vibration Exercise Machine is now slowly trying to make its way to every rehabilitation facilities, training centers, and even average households as many see the vital effects it has on healthy living. Why not let it in your life too?

Article Source:http://www.contentfueled.com

By:Aaron Ivey

To increase jumping ability takes time and effort. Claims of how to increase jumping ability by 100% in 1 week are not realistic. You must have the right training, techniques and workouts in order to stimulate the body to make the necessary changes. If you use the wrong workout techniques, you may never increase jumping ability. In this article, I will give you a few ideas that will help establish a good foundation to make you successful.

1. Increase jumping ability by progressively overloading your body so that it must make changes. These changes will allow you improve efficiency, coordination, and finally strength. You should always start a workout with a warm up that is specific to the activity that you are going to be doing. If you are going for a run, start off with a light jog, if you are going to lift weights, start out with light weights and gradually increase the weight until you are at the workload you plan to use. When doing exercises to increase jumping ability, you should start off with low level plyometric exercises (light jumping) such as jump rope, skipping or ankling jumps. This will get your body ready for the high intensity jumping exercises that are really going to make the changes.

2. Plyometric drills will help to improve the muscle coordination that is necessary to increase jumping ability. It’s no wonder that experts utilize the effectiveness of plyometric training to advance their athletes to the next level. Basically, plyometric drills are jumping exercises. You don’t need fancy equipment in order to reap the benefits you need.

3. Train fast, get fast! Jumping is a high speed movement. In order to get stronger at high speeds, you need to train at high speeds. One of my favorite sayings is: Train slow, get slow. Train fast, get fast! Muscles respond to the specific training that they are put through as well as the speed you use to train. To increase jumping ability, you will need to train at high speeds. Slow squats, dead lifts, and other traditional weight lifting exercises done at slow speeds are great exercises for strength. However, they are not going to produce the rapid transition from deceleration to the powerful acceleration needed to increase jumping ability. That is why plyometric training is so effective.

A great example of a sport that has a great vertical jumping ability is Olympic weightlifters. Have you seen the type of movements that they make when training? All of their lifts are explosive. They have an amazing vertical jumping ability and yet you probably wouldn’t even know it.

To increase jumping ability, you must establish a foundation that will help to make you successful at achieving the gains that you want. Remember to progressively overload your muscles, use the effectiveness plyometric training, and finally, train fast. If you follow these principles you will increase your jumping ability in no time.

Article Source:http://EzineArticles.com/?expert=Aaron_Ivey

By: Dr.20 Doolen20
Eye Exercises- Improve Your Vision

Spending hours in front of the computer screen can really get a lot out of your eyes, damaging them in the long run. Soon before you know it, you might develop symptoms of short sightedness, Lazy Eye, conjunctivitis (Pink Eye), cataracts, macular degeneration and persistent eye fatigue. Simple do-it-yourself eye exercises can come in very handy and effective to lessen eye strain and stress, and can also help to improve other eye disorders, such as watering and esotropia. Eye exercises are likely to improve your vision on the whole.

Youll find companies offering $400 kits, claiming their methods of eye exercises is going to help you see better and relieve pressure from your eyes, but dont even bother looking into those offers, because its all a hoax, take my word for it! Instead there are a number of do-it-yourself eye exercises that you can undertake in order to relieve your eye stress and improve your vision, and you dont even have to spend a penny. These exercises have a very short learning curve and are easy to get used. These eye-exercises can be done almost anywhere or anytime.

Prior to taking these eye exercises, it is wise to talk to your eye specialist or physician about it. I am asking you to do this because, based on some rare cases, these exercises may sometimes have a negative impact, and your eyes can be strained and instead of improving your vision, your eyes might be further damaged. If you wear contacts, it is best to take them out when doing these eye exercises. Try exerting less pressure on your eyeballs, and these exercises are most effective when done in a privately, preferably a quiet noise free room where you can concentrate.

Here are the steps to the eye exercises:

1. Get yourself a pen or pencil

2. Sit in your chair, in a relaxed manner, so that you are about 12- 24 inches from your computers monitor screen, at eye level.

3. Load or create an image containing 2 proportionately sized circles aligned horizontally. Now hold a pen or pencil, between the two circles, the tip being at the level of the circles.

4. Now relax your sight on the top of the pen or pencil as you move it towards you. Soon you will start to see 3 circles instead of 2. When you see three circles clearly, having the same size, stop the movement of the pen.

5. Now, divert your focus from the pen or pencil and move to the centre circle. It is likely that you wont succeed the first time you try this, therefore do it a few times, until you get it just right. Practice makes perfect.

6. Once you have your focus locked on the centre of the cup, move the pen way, alongside sustaining your focus. You will realize that the centre circle will become clearer as you get used to the exercise.

7. The concluding part of this eye exercise will require you to derive a 3rd circle from the 2 circles which are already present, this time doing it without the use of a pen or pencil.

Eating healthy and taking in the appropriate dietary supplements alongside eye exercises will also help you improve your vision. Try not to stress your eyes too much. It is best to take a short break of at least 3 minutes after every 30 minutes when you are working on your computer.

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