30 FEELING GREAT MONDAY, JANUARY 25, 2016 HERALDSUN.COM.AU

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Sight for sore eyesWE often take

a break oversummer torecharge ourbodies for

the year ahead, but the one thing we don’t relax is our eyes.

Throughout the year our eyes work hard staring at screens, books and things near and far — and when the rest of our body is relaxing during the summer we often do more of these things.

So when you have time off,it’s important to give your eyes some time off, too.

“In a world loaded with technology and jobs that

require the prolonged use of computers, as well as intense study, it’s easy to fall into bad habits that can affect our vision,” said behavioural optometrist and Australian Council of Behavioural Optometrists board member Rebecca Jamieson.

One of the biggest problems is the recent increase in our use of “near vision” for seeing things close to our faces such as electronic devices.

“Over the coming years wewill hear a lot more in the media about the prevalence of short-sightedness,” Jamieson says.

To give eyes a break and help avoid short sightedness, Ms Jamieson advises:● Take regular breaks from reading, studying or close-up work.● Alternate close work with activities that require distance vision. ● Keep a proper work distance. Knuckle to elbow distance between your eyes and your book is ideal and computer screens should be 70-80cm from where you sit.● Have proper lighting. ● Maintain good posture. ● Limit children’s time in front of the TV.

● Don’t read in the car. The movement of the vehicle puts too much strain on your eyes. ● Eat a variety of different coloured fruits and vegetables. ● Make sure to eat fish as the fatty acids in fish oil help reduce eye inflammation.● If you need glasses, understand their purpose. Glasses can be required for near or far vision, or constant wear.

Have an eye check every two years regardless of whether you have noticed vision problems. www.acbo.org.au

Tired andoverworked eyes

need a summer

holiday, too, writesMICHELLE

POUNTNEY WEEK TWOWITH STEVE MONEGHETTI

TRAINING:WEEK TWOMonday: 25min walk

(2.5km)Tuesday: Rest

Wednesday: 10min walk

(1km), 10min run (about

1.5km), 10min walk (1km)

Thursday: Rest

Friday: 15min walk (1.5km)

Saturday: Rest

Sunday: 30min walk/run

(3km)

YOU should be readingthis with the first weekof training for the 2016

Run for the Kids completed and a new-found fitter and healthier constitution.

It was probably a bit of arude awakening after the holiday break so don’t be too alarmed if you are sore and tired. As with any decision, it is easy to talk the talk but you are showing good determination by walking the walk ... literally, so well done.

The ultimate goal is to finish your chosen event or complete it more successfully than you have done before. The first and most important thing we need to do is build up your endurance so that you are capable of making the distance. For this reason I will increase the length of your walks/runs as we progress through the nine weeks. The aim is to reach the full distance by the week before the event. This is called “progressive overload” and while there are obvious physical benefits, there are mental ones, too, as you grow in confidence.

While I am acting as yourtraining coach it is important that you understand why we are doing what we are doing. The more understanding you have, the greater the benefit from the training. At the end of this week we will be over a fifth of the way through our training so we should be doing just over 1km if you intend doing the short course and just over 3km if the long course is your aim.

The weekend long run isthe most important workout of the week and if you only manage one effort on a given week, then make it the long run. On event day your first priority will be to finish, followed by the time and place. Keep this in mind when you are training — it is about time on legs not how fast you complete the session.

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