Anyone who goes to the gym or does sport knows that regular training makes you strong and agile – and gives you more stamina. But does this also apply to vision? In fact, vision can be improved with targeted eye exercises. Although eye training does not replace glasses, it can help to activate eye muscles, promote sharp vision and noticeably relax the eyes after a long day of screen time. In this article, you will find out what happens during eye training, which exercises are useful and how you can specifically support your vision with a simple routine – almost like strength training.

Train your eyes? Is that even possible?

Training your eyes – sounds like a fitness program for the eyes at first. But is this even possible? The answer is yes, but with restrictions. Unlike strength training, eye training does not visibly build up muscles. Instead, the aim is to activate the eye muscles, improve coordination and promote vision in a targeted manner.

What many people don’t know: The eye also has muscles that ensure that we can see clearly, switch between near and far or merge two images into one. Like any other muscle, these muscles can be trained through targeted stimuli.

Benefits of regular eye training for your eyesight

• Improved focusing ability: The eyes can switch more quickly between near and far – ideal for anyone who frequently switches between the screen and their surroundings.
• Strengthening the eye muscles: Targeted eye exercises can reduce the strain caused by monotonous vision – for example when reading or working at a PC.
• Relaxing your eyes: You can prevent eye fatigue, dryness and tension headaches with short exercise routines.
• Preventing digital overload: If you spend a lot of time in front of a screen, you can use simple techniques to significantly reduce eye strain.
• More conscious vision: Many people also improve their visual perception through training – they perceive colors, contrasts and details more clearly again.

Eye training does not replace medical correction for defective vision, but it can help to improve vision in everyday life, avoid fatigue and keep the eyes working for longer. And as with sport, the more regular the training, the more lasting the effect.

Effective eye exercises for everyday life:

There is now a whole range of different exercises that can be done for eye health. Depending on your goals, you can put together an individual “training plan”:

1. near-far focus

This is how it works:

• Hold your thumb about 20 cm in front of your nose.
• Fixate it for 3 seconds – the aim is to see sharply.
• Then look at an object further away (at least 3 meters).
• Repeat the change 10-15 times.

This exercise trains the ability to accommodate – i.e. the change from near to far vision.

2. pencil zoom

• Put a pen or finger in front of your eyes.
• Guide it slowly towards your nose without losing sight of it.
• As soon as the image becomes blurred or doubles, stop – then slowly move back.
• 10 repetitions, 2-3 sets per day.

Promotes the mobility of the eye muscles and improves the interaction of both eyes.

3. 8-point focus (visual tracking)

• Imagine a horizontal figure eight (∞).
• Follow the movement with your eyes without moving your head.
• 30 seconds in one direction, then change direction.

This exercise helps to refine the control of eye movement – particularly important when changing gaze.

4. eye yoga: train the direction of your gaze

• Sit or stand in a relaxed position.
• Look straight ahead slowly, then:
  • upwards,
  • downwards,
  • to the right,
  • to the left – hold for 3 seconds.
• Then: View diagonally top right / bottom left and top left / bottom right.
• Repeat the entire procedure 3-5 times.

This exercise mobilizes all the outer eye muscles, promotes coordination and improves eye control – like functional training in sport.

5th digit circle – visual scanning

• Imagine a large clock in front of your face.
• Slowly look “with your eyes” at each digit on the clock – clockwise.
• Then turn counterclockwise.
• Make sure you keep your head still – only your eyes move.
• Perform 2 rounds in each direction.

This exercise trains the spatial orientation of the eyes, increases visual responsiveness and ensures smooth movement sequences – particularly helpful when working at a screen and changing your gaze quickly.

Relaxing your eyes after screen time – the perfect end to eye training

After an intensive eye workout – or a long day in front of a screen etc. – your eyes also need a break. Just like in weight training, regeneration is crucial to ensure that the muscles relax and remain efficient in the long term. The following three exercises are like a cool-down for your eyes: gentle, calming and perfect for in-between or at the end of your routine.

1. palming – warmth and darkness for deep relaxation

• Rub your palms together until they are warm.
• Close your eyes and place your cupped hands gently over your eyes (without applying pressure).
• Breathe in and out calmly, let go of your thoughts.
• Hold this position for 1-2 minutes.

This exercise relaxes the eye muscles, calms the nervous system and helps combat screen fatigue.

2. 20-20-20 rule (ideal for everyday life)

• Every 20 minutes: Look at something 20 feet (approx. 6 meters) away for 20 seconds.
• Focus: Look far, relax your shoulders, take a deep breath.

This micro-pause interrupts the fixed close-up view and relieves the strain on your eyesight – especially during concentrated work.

3. close your eyes & blink consciously

• Close your eyes for 10-15 seconds, as relaxed as possible.
• Then open them and deliberately blink several times in succession.
• Repeat this procedure 3-4 times.

Blinking spreads the tear film, moisturizes the eyes and prevents “dryness” – a common effect after staring at screens for a long time.

Your eye training program for defective vision & Co

Just like in the gym, it makes sense to follow a certain system or plan. Exercises for the eyes can be selected as required or discussed with your ophthalmologist. If you repeat the exercise regularly, this can have a positive effect on your eyesight and eye health.

However, you will not be able to “train away” anatomical visual defects such as short-sightedness, long-sightedness, astigmatism (curvature of the cornea) or presbyopia. The only options are laser eye surgery, glasses or contact lenses.

How many exercises are useful?

As with strength training, the same applies to eye training: less is often more – as long as it is regular and targeted. Instead of overstraining the eye with hours of exercise, a compact training plan with selected exercises is completely sufficient.

Rule of thumb for getting started:

• 3 to 5 different eye exercises per session are ideal.
• These should cover different objectives:
  • Focusing and focusing
  • Mobility and coordination
  • Relaxation of the eyes
• For each exercise, 2 to 3 sets of 10 to 15 repetitions are sufficient – depending on the exercise.
• Exercise duration: approx. 10 to 15 minutes, preferably 1-2 times a day.

The aim is not to “work out” the eyes, but to activate, relieve and stabilize them. Those who incorporate the exercises into their everyday routine will benefit the most – similar to a functional full-body workout. Regularity is more beneficial than intensity. And: even small training stimuli can bring about noticeable improvements in vision.

Tips for a simple routine at home or in the office: improve your eyesight

Use fixed times

• In the morning after getting up, at lunchtime during your break or in the evening after a day of screen time: a fixed time helps to establish a new habit.

Combine activation and relaxation

• Start: 2-3 exercises for focusing or moving the eyes (e.g. near-far focus, directions of gaze).
• Conclusion: 1-2 relaxing exercises (e.g. palming, closing your eyes & blinking).

Short, but regular

• 10 minutes per session is sufficient.
• Ideal: 1-2 times a day – e.g. in the morning to activate, in the evening to relax.

Set visual triggers

• Post-it notes on your screen, reminders on your cell phone or training with colleagues – little helpers ensure that you stay on track.

For the workplace

• Apply the 20-20-20 rule: Look 6 meters away for 20 seconds every 20 minutes.
• Check screen height, do not forget to squint.

Improving vision without training: laser eye surgery with Smartlaser

If you don’t just want to make do with exercises, but want to get rid of your defective vision permanently, modern laser eye treatment is often the most effective solution. At Smartlaser, we rely on precise, safe procedures such as Femto-LASIK or Trans-PRK to enable you to live without glasses or contact lenses. Simply arrange a free suitability check – and find out if your eyes are ready for the next step.