I am writing this article with no intentions of making you feel guilty about your lifestyle. I just want to share a few tips which I use myself which helps me to stay healthy. One should have good cognitive abilities to become a good programmer, in my opinion, but poor physical health can lead to an increased risk of developing mental health problems. A surprising number of developers suffer from health issues due to their sedentary lifestyle."He who has health has hope, and he who has hope has everything."
We, I mean developers ;) ignore little things which can bring big changes. We forget that it's the little things that matter most.
In my case, programming has given me fun and money but some health problems too. I don't want and I am sure nobody wants to take medicine which tastes like shit or something else like this. Last year I was reading I decided to change my lifestyle. Last year I found the book, The Healthy Programmer, in the library. I read it and I find it very helpful. Here, I will share some tips which I follow.
- Exercise on regular basis:
Everyone knows that exercise is key to good health. You can find a lot of research which shows how exercise affects health.
There is no need to go to a gym and lift heavy weights but doing some form of exercise pays in the long run. exercising regularly keeps your body fit and improves your physical and mental health. If you walk to your workplace or go up and down on stairs frequently, you are almost done. You can also do some exercise even while you are on your desk. You don't need to leave the desk and go to a walking track or a park. It will keep you fresh and focused.
- Don't stay up all night:
Programming is a back-breaking and taxing job. It sometimes needs you to stay awake and on the ball all the night. But making it into a habit can screw up your health. A study showcased by the APSS (Associated Professional Sleep Society) suggests that lack of sleep adversely impacts one's retention capacity and the ability to solve problems. Sleep deprivation can impair your brain activity and can cause cognitive dysfunction. Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more. But sleep all day or stay up all night is not the goal. I personally don't like the thought of 8 hours a day of sleep. The goal is to think big and develop bigger. But once the focus is lost, then it's time to go to sleep.
- Take proper food:
Programmers drive themselves to unhealthy conditions just in the interest of their goals. They eat at restaurants very often or grab candy in the office because of the lake of time. They don't have time for lunch. All these are nothing but bad habits. Take a closer look at your dietary habits and use the latest science to create an eating plan that is personalized for you. Creating a balanced diet is very simple. WHO, US Department of Health and Human Services and US Department of Agriculture recommend that a healthy daily diet consists of the following components: 30% grains and starches 30% fruits and vegetables 16% dairy 16% lean protein (meat, fish, eggs etc) 8% fatty and sugary foods There is no perfect diet but it is a good idea to rotate through the categories. Eat but with care.
- Move somewhat
It is important to be conscious of your posture. The number of people suffering from injuries due to bad posture is increasing. Dr. Hedges recommends setting for no longer than 20 minutes. The alternative is standing desk. In the beginning, it seems difficult for our body to accept the new setup. Therefore take the incremental approach and gradually increase the time you spend on standing desk. But standing for longer than 20 minutes is also not recommended. Also, follow 20-20-20 rule. After 20 minutes of screen time, look for 20 seconds at objects which are 20 feet away. This will relax your eyes and avoid eye redness.
The point is, Change if it hurts and walk when you can, just keep your body moving.
- Make a good posture
Bad posture is something that many developers ignore unless they feel the pain. Wrist pain, back pain, neck pain, joints pain etc might be caused by the way you sit, stand or type on the keyboard. The distance between the screen
and your eyes and the angle also matters.
Programmers and pianists have a lot in common. They spend hours a day sitting in a chair in front of the keyboard. Only a few of them might know how to position their bodies for this task.
The correct posture depends on the individual. The position which works for me, might not work for you. There are no specific ways you can follow, but here are some very common rules that work for everyone:
* Adjust your chair height so that your hips are level with your knees and you do not slide backward or forward in the seat.
* Adjust your desk height so that your elbows are level with your wrists.
* As you sit in your chair, ensure that you are placing even amounts of weight on your front, back, and side supports.
* One of the important aspects of posture is keeping your feet on the ground. If you are good with your posture but your feet are above the ground, then you may want to use a small footrest to prop up your feet.
Bad posture is something that many developers ignore unless they feel the pain. Wrist pain, back pain, neck pain, joints pain etc might be caused by the way you sit, stand or type on the keyboard. The distance between the screen
and your eyes and the angle also matters.
Programmers and pianists have a lot in common. They spend hours a day sitting in a chair in front of the keyboard. Only a few of them might know how to position their bodies for this task.
The correct posture depends on the individual. The position which works for me, might not work for you. There are no specific ways you can follow, but here are some very common rules that work for everyone:
* Adjust your chair height so that your hips are level with your knees and you do not slide backward or forward in the seat.
* Adjust your desk height so that your elbows are level with your wrists.
* As you sit in your chair, ensure that you are placing even amounts of weight on your front, back, and side supports.
* One of the important aspects of posture is keeping your feet on the ground. If you are good with your posture but your feet are above the ground, then you may want to use a small footrest to prop up your feet.
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