| How to Test Peripheral Vision Posted: 10 Apr 2020 01:00 AM PDT Your peripheral vision is one of those things you don't put much thought to until you start having trouble with it. While your central vision allows you to focus in on finer details and colors in front of you, your peripheral vision picks up on movement coming from your sides. You can test your peripheral vision at home just for fun, but you need to have an eye doctor conduct tests if you notice any problems with your peripheral vision. [Edit]Getting Tested by Your Eye Doctor - Start with a simple Confrontational Visual Field Exam. For this peripheral vision test, your eye doctor will sit right across from you and ask you to cover one eye. You'll be asked to stare straight ahead while they slowly bring one of their hands from one side into your peripheral vision. Say "OK" or "I see it" when you detect their hand moving.[1]
- This is a standard test during most eye exams.
- You may be asked to repeat the test several times with each eye.
- Make sure you keep staring straight ahead. You're only cheating yourself if you try peeking to the side a little in order to catch an earlier glimpse of their hand.
- Participate in an Automated Perimetry Exam. If your eye doctor wants to further test your peripheral vision, they may ask you to place your chin on a chin-rest and stare straight into a cone- or dome-shaped contraption. There will be an object or marking in the center of the cone/dome for you to stare at. The machine will create flashes of light that you should be able to glimpse in your peripheral vision, and there will be a button for you to press every time you do see one of them.[2]
- Only press the button when you detect a flash of light. Pretending to see things that you don't probably won't help you "do better" on the test, and may just mask vision issues that need to be addressed.
- Map your peripheral vision with a Target Screen Exam. This test may be used if your eye doctor wants a more detailed analysis of your peripheral vision. You'll sit about from a screen with a target in the center of it. You'll stare straight at the target and verbally tell your doctor every time you detect movement elsewhere on the screen.[3]
- In the process, the machine that conducts the test will create a map of your peripheral vision. This will allow your doctor to identify any weak spots, gaps, or areas of concern.
- Discuss your results and any recommended treatments. In most cases, problems with peripheral vision are caused by underlying conditions such as glaucoma. If you are diagnosed with glaucoma, you'll probably be treated with prescription eye drops and possibly laser surgery.[4]
- In some cases, wearing eyeglasses with prism lenses can slightly improve peripheral vision.
- Especially if your peripheral vision has been affected by an injury, undergoing regular eye exercises with a physical therapist may help as well.
[Edit]Testing Your Peripheral Vision at Home - Prepare a piece of cardboard for use. The sheet of cardboard can be larger than these dimensions, but not smaller. If it is larger, use a ruler and pencil to draw a rectangle on it. Along one of the long edges of this 60 x 30 rectangle, stick a pushpin at the halfway point (so it's from each end).[5]
- You can also use a piece of rigid foam board instead of cardboard.
- Draw a large half-circle within the rectangle. Tie one end of a piece of string to the pushpin, and the other end to a pencil placed at the midpoint of the opposite long edge of the cardboard. Keep the string pulled tight and move the pencil back and forth over the cardboard sheet. The string will guide it to make a half-circle shape.[6]
- Draw a smaller half-circle with a radius. Wind the string around the pencil until the distance between the pencil and pushpin is reduced to . Trace a second, much smaller half-circle onto the board.[7]
- This smaller circle will become the cut-out for your nose.
- Cut your cardboard into the shape of a rainbow. Use sturdy scissors or a utility knife to cut along both the larger and smaller half-circles. It doesn't have to be perfect, but take your time to ensure a smooth curve to your rainbow-shaped board.[8]
- If this is part of a child's science project, an adult should supervise this task or do it themselves. Scissors and especially utility knives can be very dangerous.
- Tape a cup to the underside of the board to serve as a handle. Pick a spot roughly halfway between where the pushpin and pencil were when you started tracing. Use double-sided tape or glue to attach the bottom of a disposable plastic cup to what will be the underside of your board.[9]
- You'll hold the cup with both hands to keep the board in position while taking the test.
- Insert a pushpin into the apex of the rainbow shape. Stick the pushpin you used earlier back into the cardboard, this time just short of the spot where you originally placed the pencil to start tracing. This will serve as your focal point while you take the test.[10]
- The pushpin might stick all the way through the cardboard, so be careful not to prick your finger on it while testing!
- Cut 6 rectangular strips from red, yellow, and green construction paper. Each strip should be . Use rigid construction paper, or use markers to color strips of a rigid white paper (like index cards).[11]
- You can use a different combination of easy-to-distinguish colors, but red, yellow, and green are the ideal combination.
- Use scissors to give half of the colored strips a pointed end. Take 3 of the strips (one of each color) and trim off two of the corners on one of the short sides of each. This will create a triangular shape at one end of each of them.[12]
- When your friend uses one of these triangular strips during the test, make sure they hold it with the pointed end up.
- Hold the board to your face with your nose in the small cutout. Use the handle (the attached cup) to hold the board just below eye level. The bridge of your nose should remain in contact with the small cardboard cutout.[13]
- Keep the board steady and level in front of you during the test.
- Stare at the pushpin while a partner holds up a colored paper strip. Focus your eyes on the pushpin that's stuck in the cardboard, and don't look away from that spot. While you do this, have a friend hold up one of the colored strips at one of the far ends of the board—that is, at either "end of the rainbow."[14]
- Your friend needs to remain as still as possible during the test. It may be easiest for them to sit or stand directly across from you, past the pushpin. But keep your focus on the pushpin, not them.
- The paper strip should be beyond your field of vision when at the starting point. If you can detect it being there, make sure you're staring straight ahead and that your partner is holding the paper strip in the corner of the board.
- Tell your helper when you first notice movement. Have your friend slowly slide the paper strip along the curved edge of the board. As soon as you're able to detect movement in your peripheral vision, let your friend know by saying "OK" or something similar. They should pause for a moment, then continue sliding the paper strip.[15]
- If you want to keep a record of your results, have your friend quickly mark this point on the underside of the board with a pencil before proceeding further.
- Because of how peripheral vision functions—relying more on the rods in your eyes that are sensitive to movement, rather than the color-sensitive cones—you should notice that something is moving before you can make out its shape or color.
- Continue the test until you detect color and shape as well. As your friend continues to move the paper strip into your field of vision, indicate when you can see more details. For instance, say "red" and then "triangle" when you see that they are using the red strip of paper with the triangular top.[16]
- If desired, they can mark these spots with pencil on the underside of the board as well.
- Repeat the test on the other side and with the other strips. You can do the test as many times as you like, but consider doing it 3 times on each side to test your left and right peripheral vision. For a more accurate test regarding your perception of color and shape, have your friend use one strip of each color on each side, in random order.[17]
- For instance: red triangle to your right; yellow rectangle to your left; yellow triangle to your right; green triangle to your left; red rectangle to your right; green rectangle to your left.
- Change the conditions of the test slightly, if desired. For example, you can reduce the light level in the room, give your eyes a few minutes to adjust, and repeat the test to see how your results compare. Or, you can write random letters or numbers on the strips and tell your friend as soon as you can read them.[18]
- Your central vision is better at focusing on details and colors, but requires more light to function well. Your peripheral vision can better adapt to lower light levels, and is more sensitive to movement and changes in brightness.
- The typical human field of vision is roughly 170 degrees. Your peripheral vision makes up about 100 degrees of this field (50 degrees to either side of your central vision).
[Edit]Things You'll Need - Large sheet of cardboard
- Pushpin
- String
- Scissors
- Pencil
- Red, yellow, and green construction paper
- Disposable cup
- Tape or glue
[Edit]References [Edit]Quick Summary |
| How to Set Fitness Goals Posted: 09 Apr 2020 05:00 PM PDT If you've decided you want to improve your fitness, congratulations! Now it's time to set some clear, realistic, positive fitness goals. Strongly consider consulting your doctor first so that you can develop fitness goals that suit your particular health and wellness needs. From there, write down and revise your short- and long-term fitness goals so that you have a clear understanding of what you want to achieve and how you're going to achieve it. Celebrate your successes, learn from your shortcomings, and get support from your friends along your path to fitness! [Edit]Setting Healthy and Safe Goals - Consult your doctor before setting major health and wellness goals. Always talk to your doctor before making diet, lifestyle, or physical activity changes if you have pre-existing health conditions or are sedentary. It's possible to skip this step if you're in good health and are making minor changes, but even in this case you'll probably benefit from meeting with your doctor.[1]
- If you're planning to set a major fitness goal, like completing a marathon, always consult your doctor first, no matter your health status.
- When you make the appointment, simply say something like the following: "I'd like to set some new fitness goals for myself and could use some guidance."
- Work on your emotional wellbeing before setting physical fitness goals. If you're experiencing excessive stress, anxiety, depression, or another type of emotional turmoil, let your doctor know. Unless they advise you otherwise, set and work toward achievable emotional wellbeing goals before starting toward your fitness goals.[2]
- Treat "emotional fitness" as a primary fitness goal, then let physical fitness flow from that starting point. You'll have a much better chance of achieving your physical fitness goals if your emotional state is in a good place.
- Depending on your situation, your emotional wellbeing goals might include things like attending therapy sessions, starting a stress-reduction regimen, mending a strained family relationship, or changing jobs.
- Talk to your doctor about prioritizing other lifestyle goals first. While it's a good thing if you're determined to make a wide range of positive lifestyle changes, you may overwhelm yourself if you set too many goals at once. Along with improving your emotional wellbeing (if needed), your doctor may recommend that you set one or more of the following goals first:[3]
- Quitting smoking. This is notoriously difficult, and it may be too much to ask for you to achieve this while also working toward physical fitness goals.
- Stopping illicit drug or excessive alcohol abuse. Like quitting smoking, these can be extremely challenging goals that may overwhelm your fitness goals.
- Improving the quality of your sleep. This may sound less important and less challenging than quitting smoking, drugs, or alcohol, but it can actually be very difficult. Also, sleeping well is a key companion to physical fitness.
- Adapt general fitness goals to suit your specific circumstances. Being physically fit means different things to different people, and there's no such thing as "one size fits all" fitness goals. Your goals should be crafted to fit your needs, which is why your doctor's advice can be so helpful. Therefore, don't be surprised or ashamed if your goals vary from general fitness guidelines.[4]
- For instance, while 150 weekly minutes of moderate-intensity aerobic exercise is a general goal for adults, your circumstances may make a goal of 100 minutes per week both healthier and more achievable.
[Edit]Defining Your Goals - Write a list of 1-3 short-term goals and 1-3 long-term goals. A goal always seems more "real" once you put it down on paper. Take a few minutes to sit down and write out 2 sets of goals—short-term goals you want to achieve in around 2-4 weeks, and long-term goals you want to achieve in 6 months to 2 years. For example:[5]
- Short-term goals: I want to walk for 30 minutes after dinner each night; I want to join a yoga class; I want to be able to do 20 push-ups.
- Long-term goals: I want to complete a half marathon; I want to beat my personal best in lap swimming from 15 years ago; I want to go on hikes with my grandchildren and not hold them back.
- Revise and expand your goals into SMART goals. If your goals are very vague, like "I want to get in better shape," you won't know how to achieve them or how to define success. Instead, look over your short-term and long-term lists of goals and make sure they're SMART, which stands for the following:[6]
- Specific. For instance, "I want to run per week" instead of "I want to start running."
- Measurable. For example, "I want to add to my max bench press."
- Attainable. Running a marathon may not be realistic next month, but maybe it is next year.
- Relevant. For instance, "I want to swim faster than Todd" may not be as fitness-focused as "I want to improve my personal best time by 3 seconds."
- Time-bound. Set a specific, realistic deadline to achieve each goal whenever this is possible. Deadlines provide motivation.
- List likely obstacles and rate your desire to meet these goals. For each goal you have listed, write down 1 or 2 potential roadblocks. If you can't realistically see yourself overcoming these obstacles, revise that goal. Then rate each goal on a scale of 1 to 10, with 10 being your maximum desire to achieve. Consider revising or eliminating any goal that isn't at least a 7 on your desire scale.[7]
- If you know you simply don't have the time or resources to become a capable cross country skier this winter, for example, you're just setting yourself up to fail by keeping that as a goal. Perhaps "I will try cross country skiing this winter" makes more sense.
- Revisit and adjust your goals as needed at least once per month. Go over all your goals anytime you achieve one of them, or at least once per month otherwise. Cross off ones you've achieved or that are no longer feasible and replace them with new ones. Edit other existing goals as needed if your circumstances have changed.[8]
- Once you start setting and achieving fitness goals, keep going! Set new and different goals that are both SMART and suited to your changing life.
[Edit]Achieving General Adult Fitness Goals - Don't sit down for more than 30 minutes at a time. The general guidance is to simply move around more and sit down less, but setting a more specific goal makes it easier to track your progress. After 30 minutes of sitting, stand up and walk around or stretch for 1-2 minutes. After an additional 30 minutes, extend your "stand up" time to 3-5 minutes. Repeat the process as needed.[9]
- Consider setting a timer on your phone to remind you to get up.
- If you get up and move around more frequently, all the better! For instance, if you're watching a sporting event on TV, get up and move around during every commercial break.
- Do 150+ minutes of moderate (or 75+ minutes of vigorous) weekly exercise. During moderate-intensity exercise, you should be able to speak but be breathing heavily enough that you can't easily carry on a conversation and can't sing a song. During vigorous-intensity exercise, you should be breathing heavily enough that simply speaking is a challenge.[10]
- Aim for 150-300 minutes of moderate exercise, 75-150 minutes of vigorous exercise, or a combination of both. For instance, 100 minutes of moderate exercise and 25 minutes of vigorous exercise is equivalent to 150 minutes of moderate exercise or 75 minutes of vigorous exercise.
- Brisk walking is typically considered moderate intensity exercise, while biking at a fast pace is usually considered vigorous intensity exercise.
- This is the general weekly aerobic exercise goal for healthy adults. Consult your doctor first if you aren't sure you fit in this category.
- Work all major muscle groups with strength training 2+ times weekly. Use free weights, weight machines, and/or exercise bands to provide resistance as you work all your major muscle groups. A complete strength training workout should typically take 30-60 minutes.[11]
- If you're new to strength training, work with a physical therapist or fitness trainer so you can do the right exercises using the proper technique.
- As with aerobic exercise, consult your doctor first if you aren't sure you qualify as an "average healthy adult."
- Strength training may cause muscle soreness afterward, but it shouldn't cause pain either during or after your workout. Consult your doctor if you experience pain.
- Adjust your goals based on your age, health status, and other factors. Fitness goals should always be individualized, so there's a good chance that these general goals aren't right for you. Your smartest option is to work with your doctor to determine the appropriate fitness goals for your circumstances.[12]
- As an older adult, for instance, you may have a lower aerobic exercise goal and be advised to do specific exercises that improve balance.
- Or, if you're pregnant, you may (or may not) be advised to avoid vigorous aerobic exercise.
- No matter your situation, physical inactivity should be reduced whenever possible.
[Edit]Staying Motivated - Set your own goals instead of mimicking others' goals. It's okay to be inspired by other people's fitness goals, or to be motivated by them. But don't feel like you need to copy or one-up someone else. What's right for them may not be right for you, so focus on setting goals that suit you and are achievable by you.[13]
- Don't worry about trying to keep up with people at the gym or fitness center who like to brag about their goals and achievements. In the same way, be wary while on social media—people are known to exaggerate!
- You're just setting yourself up for failure if you try to achieve or exceed someone else's goals.
- Tell supportive friends about your goals so they can help you. Pick out the most supportive people in your life and let them know about your new fitness goals. Positive encouragement is always welcome when you set a new fitness challenge for yourself. It also adds some extra motivation when people other than yourself know about your goals.[14]
- Celebrate your successes with your friends, and seek support when you come up short. You'll be surprised how helpful a friendly boost can be!
- Don't feel obligated to tell the naysayers, critics, and pessimists in your life.
- Accept failures as natural and keep moving forward. If you achieve every fitness goal with ease, your goals aren't challenging enough. You should come up short sometimes, and that's perfectly okay. Revise your goal if needed, and re-dedicate yourself to achieving it.[15]
- Learn from your lack of success and use it to help you succeed next time. For instance, if you weren't able to run in the community 5k race due to shin splints, make adjustments in your training and equipment before the next opportunity.
- Reward yourself appropriately each time you achieve a goal. Reaching a fitness goal is a big deal! You've taken a positive step toward a healthier and happier life, and that should be celebrated. Give yourself a pat on the back and a nice little reward, then get back to work on your next fitness goal![16]
- Personalize your reward so it suits you. You might go out for ice cream, treat yourself to a movie, or go on a day trip with your family.
[Edit]References |
| How to Keep Suede Shoes from Scuffing Posted: 09 Apr 2020 09:00 AM PDT Suede shoes are an elegant option that can easily take an outfit to the next level. Unfortunately, suede can be kind of fickle. Luckily for you, scuff marks aren't a major concern since suede is naturally pretty good at protecting the fabric or plastic underneath it. What looks like a scuff mark on suede shoes is almost always just an area where the fibers were matted down from pressure or friction, and these marks can usually be removed using the same tools you use to clean your suede. You can buy everything you need to protect your suede and remove scuff marks online or from a shoe store. [Edit]Protecting Your Suede from Scuffing - Apply a suede protectant spray every 3-6 months to prevent scuffs. Get a can of suede protector and stuff your shoes with newspaper. Set another sheet of newspaper under your shoes. Shake the can 2-3 seconds and hold the nozzle away from your shoes. Spray your suede from every angle to add a layer of protection that will keep your shoes from easily scuffing.[1]
- Let your shoes air dry after spraying them unless the label on your suede protector says otherwise.
- A suede protector provides general protection from friction, dirt, and dust. It will not waterproof your suede though.
- Reapply the suede protector every 3-6 months after cleaning your suede to keep your shoes protected.
- Waterproof your shoes with a water repellant to minimize scuffing. Pick up a can of suede water repellant and stain blocker. Stuff the inside of your shoes with newspaper and put another sheet underneath. Shake the can for a few seconds and spray your shoes the same way you applied the protector, holding the nozzle away from the suede. Spray the shoes from every angle to waterproof them.[2]
- Unless there are specific instructions, let the shoes air dry after spraying them.
- While your suede will resist water, it's still a good idea to keep it dry whenever you can.
- Put shoe trees in the shoes to keep the suede strong and neat. A shoe tree is a foot-shaped block that slides into a shoe to help it keep its shape. Whenever you aren't wearing your shoes, slide shoe trees inside them. Your suede is more likely to wear out and get scuffed if it's creased and worn out, and the shoe trees will help the suede keep its shape over time.[3]
- You can stuff your shoes with newspaper instead of using shoe trees, but re-stuffing the shoes every time you take them off is probably going to get old after a while.
- Avoid wearing suede during rainy weather or muddy conditions. Suede does not do well when it's wet; the water will cause the fibers to stick together and moisture can change the colors of your shoes. Before throwing your shoes on, check the weather forecast for the day. If it looks like it's going to rain or snow, opt for a different pair of shoes.[4]
- Water will not directly cause scuff marks, but the suede is more likely to scuff if it's wet. Scuff marks on suede are caused by matted-down fibers, and wet suede fibers are more likely to stick together and matte.
- If your shoes do ever get wet, blot them dry with a clean cloth or paper towel as soon as you can. Then, if possible, hold the shoes under an air dryer. If you can't do that, set them near a radiator or in a warm area to help them dry.
- Brush your suede regularly to keep the fibers from matting down. Use a soft-bristled suede brush to gently raise the fibers and remove any surface dirt. Start at the heel and work your way to the toes. Only rub the shoes in the direction of the suede. Brush your suede shoes after wearing them 3-5 times. If they're especially dirty, do this 2-3 times to gently restore the shoes.[5]
- You do not need to brush your suede aggressively. A smooth brushing is great for lifting out dust and dirt, but harsh brushing can actually create scuff marks.
[Edit]Removing Scuff Marks - Get rid of minor scuff marks with a standard suede brush. For minor scuff marks with no discoloration, grab the same suede brush that you use to clean your shoes. Stuff your nondominant hand inside the shoe to brace the scuff from the other side. Then, gently brush the shoes in the direction of the suede fibers until the scuff is removed. It may take 5-10 strokes to brush a scuff mark out.[6]
- Use a suede eraser to remove discoloration from scuffing. If the scuff mark has color on it, grab a suede eraser. Stuff your hand into the shoe to brace it from the inside. Gently brush the discolored scuff mark with the broad side of the eraser to restore the fabric and lift out the colored mark. When you're done, brush the area with a suede brush to remove any pieces of the eraser that rubbed off on to the suede.[7]
- A suede eraser is basically a softer version of a standard rubber eraser with no dyes in it.
- Scrape tougher scuff marks with a dull knife or pencil eraser to lift the fibers. If the scuff mark is particularly hard to remove, grab a dull butter knife. Brace the shoe from the inside and run the dull edge of the blade over the scuff mark in the direction of the suede. This will force the fiber to soften and lift it back up to the surface of the shoe. You can also use a hard rubber eraser to do this. Brush your shoes thoroughly when you're done.[8]
- Do not use a sharp knife or a knife with a serrated blade. This will cut the fibers, not restore them.
- Blot wet, scuffed areas with a damp cloth. If your shoe brushed against a wet surface, you may end up with a wet scuff mark. Get a soft cloth and run it under water for 1-2 seconds. Blot the wet area surrounding the mark with the cloth.
- Getting the shoe wet will keep the suede from drying out while you're heating the shoe. It also removes dirt and dust from the wet area.
- Use a hair dryer to heat the wet surface. Move the hair dryer back and forth until the fabric is dry and restored. Use a low heat setting and don't put the hair dryer barrel directly on the surface of the suede.[9]
- If your suede still looks a little messy, brush your shoes the same way that you normally would.
- Take your shoes to a dry cleaner if you can't remove the mark. If the fibers are matted down and you simply can't lift them back up, take your shoes to a dry cleaner. Dry cleaning your suede shoes is the best way to restore them and completely remove any harsher scuff marks.[10]
[Edit]Things You'll Need [Edit]Protecting Your Suede from Scuffing - Spray protector
- Water and stain repellent
- Suede brush
- Shoe tree
[Edit]Removing Scuff Marks - Suede brush
- Suede eraser
- Dull knife
- Pencil
- Cloth or paper towel
- Water
- Hair dryer
[Edit]References |
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