I believe everyone has noticed that programmers spend most of their time programming at a computer desk, which harms their health. In fact, you don't need complicated health regimens; just make a few small changes every day, and you can get rid of aches and pains and stay healthy.
Change Postures
Although standing desks, expensive chairs, and some ergonomic gadgets are indeed cool—even Linus (the founder of Linux) works on a treadmill desk—in fact, you don't need these.
The key is to change postures. If you stay in one position for hours without moving, neck pain a few days later is inevitable. Stand up, sit down, jump, squat, move your hands and feet, and relax your eyes every 15 minutes; change your posture every hour; walk every day and climb some stairs. Your health will greatly improve, and joint stiffness and muscle pain will be alleviated.
Personally, I have an electric standing desk, and I change postures every hour. I also run a program to remind me to take a short break every 15 minutes and a longer break every hour. On Mac OS X, the "Time Out" app is very good; on Windows, I generally use "Big Stretch Reminder".
Exercise
Exercise is one of the best ways to improve health, but you must exercise correctly. First, make sure you don't waste time on useless things.
Don't Run
Running is widely regarded as a form of exercise, but it is not suitable for everyone. Before deciding to exercise by running, you need to confirm two things: 1. Your physical condition is sufficient for running. A harsh reality is that most programmers do not meet the physical requirements for running. (Translator's note: For overweight programmers, running is very likely to damage knee joints.) 2. Running requires mastering the correct running posture and method.
I used to follow people running in the streets, keeping up with their pace and stiff backs (translator's note: the author may mean some runners have incorrect posture and stiff backs). Incorrect running posture can easily damage the back and knees. If you want to run for exercise, first make sure you are not overweight, learn the correct posture and method, and start with slow speed and short distances. All running practice over 5 kilometers is excessive; it is best not to run as exercise (translator's note: for programmers who lack exercise for a long time?).
Don't Ride Bicycles
You've been sitting in front of a computer all day, and for exercise you sit on a bicycle again, haha. What a talented choice, sir! If you really like riding a bicycle, then go ride, but don't expect to get anything from it.
Don't Go to the Gym to Work Out
High-intensity fitness methods are suitable for professionals who intend to maintain a fit appearance or achieve specific goals. Generally, high-intensity training is not suitable for programmers.
We all have our own career goals and missions that suit us, so just don't bother with gym workouts.
Ineffective, too much pain and injury. Healthy programmers don't need high-intensity fitness.
Walk Instead
Walking is better than running and other methods. Walking is simple, safe, and effective. I walk 5-10 kilometers every day, and this habit has greatly improved my health. Please buy a good pair of thin-soled shoes (look carefully, don't buy imitation classic basketball shoes) and start walking!
If it feels too monotonous, listen to audiobooks or podcasts while walking. Learning while exercising, how fulfilling!
Stronger and More Flexible
Have you started walking for exercise? Great. Let's go to the next level. First, learn correct abdominal breathing. It may take a few days or even weeks to develop this breathing habit during exercise. This skill is essential and can effectively relieve neck and upper back pain.
Programmers spend too much time sitting in front of computers, and may have forgotten how to move. It is recommended to start from scratch, but no extra equipment is needed. Just search for exercise videos on video sites and follow along.
When your movements become natural and smooth, when you walk as softly as a tiger, when you use abdominal breathing, your figure is becoming graceful, and most pain will leave you. I recommend the following simple auxiliary exercises:
Push-ups, squats, pull-ups, and bridging. Simplify everything rather than complicate it. Set small goals and focus 100% on movement technique. If you are interested, please read "The Naked Warrior by Pavel Tsatsouline". This book contains many wisdom and techniques to help you progress.
Sleep
Finally, I must point out the importance of quality sleep. Everyone knows it, but few practice it. Sleep through the night on a firm mattress. Don't stare at the computer, phone, or tablet at night; at least avoid using these electronic devices for one hour before bed. Go to bed at 10 p.m. and get up at 6:30 a.m., and you'll be a happy programmer!
Conclusion
You already know that getting healthy is easy. Just maintain the following habits:
- Change postures
- Take frequent breaks
- Don't do stupid things, like high-intensity gym equipment workouts
- Walk more
- Breathe correctly
- Train flexibility and strength
- Sleep more
Just stick with it for a few months, and you will see results.
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