How to stay healthy as a software engineer or IT professional?
I am a software engineer like you and by my second year I started feeling the unhealthy behavior of sitting down and coding for long hours.
- Exercise regularly: Exercise can help you maintain physical and mental health. Engaging in regular physical activity can help you reduce stress, improve your sleep, and boost your mood.
- Eat a healthy diet: A healthy diet can help you maintain your energy levels and focus. Make sure to eat a variety of fruits, vegetables, and whole grains, and limit your intake of processed and sugary foods.
- Get enough sleep: Adequate sleep is important for maintaining physical and mental health. Aim for 7-9 hours of sleep per night.
- Take breaks: It is important to take breaks from your work to avoid burnout. Step away from your computer, stretch, and take some time to relax.
- Stay hydrated: Drink plenty of water to stay hydrated and maintain your energy levels.
- Manage stress: Chronic stress can have negative impacts on your physical and mental health. Find healthy ways to manage stress, such as through exercise, meditation, or talking to a therapist.
- Practice good posture: Poor posture can lead to muscle strain and fatigue. Make sure to sit up straight, with your feet flat on the ground and your elbows bent at a 90-degree angle.
By following these tips, you can maintain your physical and mental health as a software engineer.
Below are the steps that I took:
- Avoid sitting down for more than 1 hour without getting up for a walk.
- Stand up for 15 minutes every hour to code.
- Take multiple short walks outdoor during working hours.
- Avoid elevators unless you have no choice, use the stairs to go up and down if your office floor is lower than the 5th floor.
- Avoid drinking sweet drinks or too much coffee during work hours.
- Avoid eating chips or almost anything while working.
- Instead of spending long hours reading manuals and documents on your computer, print them out, then take a walk and read them somewhere quiet while standing.
- Stretch often while working (extend your legs, arms, rotate your neck).
- Take short breaks of 2 to 5 minutes every 2 hours to read something different from your main topic. It can be news, sports, entertainment, or anything else you like. I read or write on Quora during my breaks.
- Change your position frequently and don’t hesitate to stand up at your desk from time to time while working.
- Make sure that your chair is always comfortable. Don’t hesitate to upgrade or get a better chair if necessary.
Here are the steps that I took to stay active and healthy:
- I am committed, no matter what, to playing at least 2 competitive games of soccer or basketball a week, either in an amateur team league or at drop-in sports leagues. Check out one of my drop in league chapter in your city at ShowUpAndPlaySports chapters – Djamga – ShowUpAndPlaySports
- I volunteer to organize soccer and basketball games every week via Home – Djamga – ShowUpAndPlaySports
- I walk regularly at lunch time, and try to get as much sunshine as possible.
- I visit a chiropractor once a month to adjust my back and neck.
- I visit a certified massage therapist regularly to work on my neck, back, hamstrings, and feet.
- I visit a pedicure clinic once a month for a good pedicure and foot massage.
- I eat a healthy diet of mostly vegetables and fish (mostly salmon).
- I drastically reduced the carbs in my diet. Every morning, I take one cup of coffee or tea with no sugar or milk and a small cake. Then, I am covered until dinner time. In the evening, I have a large meal of vegetables and fish, usually salmon.
- I drink plenty of water.
- I don’t drink alcohol or smoke.
- It is very important to sleep well; sleep at least 6 hours per day.
You spend about 25% of your life in your bed, there you need to invest on your mattresses, pillows, bed furnitures and upgrade them regularly.
After adopting these habits, my efficiency came back. I was able to work as hard as when I was a student . I even lost weight!
Now, I can go toe-to-toe with young players and students in their twenties on the soccer field. I easily work more than 60 hours per week and still have enough time to play with my kids and enjoy a fulfilling life with my family.
I highly recommend these life-changing habits to all IT professionals and engineers so they can remain healthy and effective as they get older and busier.
Smartphone 101 - Pick a smartphone for me - android or iOS - Apple iPhone or Samsung Galaxy or Huawei or Xaomi or Google Pixel
Read Photos and PDFs Aloud for me iOS
Read Photos and PDFs Aloud for me android
Read Photos and PDFs Aloud For me Windows 10/11
Read Photos and PDFs Aloud For Amazon
Get 20% off Google Workspace (Google Meet) Business Plan (AMERICAS): M9HNXHX3WC9H7YE (Email us for more)
Get 20% off Google Google Workspace (Google Meet) Standard Plan with the following codes: 96DRHDRA9J7GTN6 (Email us for more))
List of Freely available programming books - What is the single most influential book every Programmers should read
- Bjarne Stroustrup - The C++ Programming Language
- Brian W. Kernighan, Rob Pike - The Practice of Programming
- Donald Knuth - The Art of Computer Programming
- Ellen Ullman - Close to the Machine
- Ellis Horowitz - Fundamentals of Computer Algorithms
- Eric Raymond - The Art of Unix Programming
- Gerald M. Weinberg - The Psychology of Computer Programming
- James Gosling - The Java Programming Language
- Joel Spolsky - The Best Software Writing I
- Keith Curtis - After the Software Wars
- Richard M. Stallman - Free Software, Free Society
- Richard P. Gabriel - Patterns of Software
- Richard P. Gabriel - Innovation Happens Elsewhere
- Code Complete (2nd edition) by Steve McConnell
- The Pragmatic Programmer
- Structure and Interpretation of Computer Programs
- The C Programming Language by Kernighan and Ritchie
- Introduction to Algorithms by Cormen, Leiserson, Rivest & Stein
- Design Patterns by the Gang of Four
- Refactoring: Improving the Design of Existing Code
- The Mythical Man Month
- The Art of Computer Programming by Donald Knuth
- Compilers: Principles, Techniques and Tools by Alfred V. Aho, Ravi Sethi and Jeffrey D. Ullman
- Gödel, Escher, Bach by Douglas Hofstadter
- Clean Code: A Handbook of Agile Software Craftsmanship by Robert C. Martin
- Effective C++
- More Effective C++
- CODE by Charles Petzold
- Programming Pearls by Jon Bentley
- Working Effectively with Legacy Code by Michael C. Feathers
- Peopleware by Demarco and Lister
- Coders at Work by Peter Seibel
- Surely You're Joking, Mr. Feynman!
- Effective Java 2nd edition
- Patterns of Enterprise Application Architecture by Martin Fowler
- The Little Schemer
- The Seasoned Schemer
- Why's (Poignant) Guide to Ruby
- The Inmates Are Running The Asylum: Why High Tech Products Drive Us Crazy and How to Restore the Sanity
- The Art of Unix Programming
- Test-Driven Development: By Example by Kent Beck
- Practices of an Agile Developer
- Don't Make Me Think
- Agile Software Development, Principles, Patterns, and Practices by Robert C. Martin
- Domain Driven Designs by Eric Evans
- The Design of Everyday Things by Donald Norman
- Modern C++ Design by Andrei Alexandrescu
- Best Software Writing I by Joel Spolsky
- The Practice of Programming by Kernighan and Pike
- Pragmatic Thinking and Learning: Refactor Your Wetware by Andy Hunt
- Software Estimation: Demystifying the Black Art by Steve McConnel
- The Passionate Programmer (My Job Went To India) by Chad Fowler
- Hackers: Heroes of the Computer Revolution
- Algorithms + Data Structures = Programs
- Writing Solid Code
- Getting Real by 37 Signals
- Foundations of Programming by Karl Seguin
- Computer Graphics: Principles and Practice in C (2nd Edition)
- Thinking in Java by Bruce Eckel
- The Elements of Computing Systems
- Refactoring to Patterns by Joshua Kerievsky
- Modern Operating Systems by Andrew S. Tanenbaum
- The Annotated Turing
- Things That Make Us Smart by Donald Norman
- The Timeless Way of Building by Christopher Alexander
- The Deadline: A Novel About Project Management by Tom DeMarco
- The C++ Programming Language (3rd edition) by Stroustrup
- Patterns of Enterprise Application Architecture
- Computer Systems - A Programmer's Perspective
- Agile Principles, Patterns, and Practices in C# by Robert C. Martin
- Growing Object-Oriented Software, Guided by Tests
- Framework Design Guidelines by Brad Abrams
- Object Thinking by Dr. David West
- Advanced Programming in the UNIX Environment by W. Richard Stevens
- Hackers and Painters: Big Ideas from the Computer Age
- The Soul of a New Machine by Tracy Kidder
- CLR via C# by Jeffrey Richter
- The Timeless Way of Building by Christopher Alexander
- Design Patterns in C# by Steve Metsker
- Alice in Wonderland by Lewis Carol
- Zen and the Art of Motorcycle Maintenance by Robert M. Pirsig
- About Face - The Essentials of Interaction Design
- Here Comes Everybody: The Power of Organizing Without Organizations by Clay Shirky
- The Tao of Programming
- Computational Beauty of Nature
- Writing Solid Code by Steve Maguire
- Philip and Alex's Guide to Web Publishing
- Object-Oriented Analysis and Design with Applications by Grady Booch
- Effective Java by Joshua Bloch
- Computability by N. J. Cutland
- Masterminds of Programming
- The Tao Te Ching
- The Productive Programmer
- The Art of Deception by Kevin Mitnick
- The Career Programmer: Guerilla Tactics for an Imperfect World by Christopher Duncan
- Paradigms of Artificial Intelligence Programming: Case studies in Common Lisp
- Masters of Doom
- Pragmatic Unit Testing in C# with NUnit by Andy Hunt and Dave Thomas with Matt Hargett
- How To Solve It by George Polya
- The Alchemist by Paulo Coelho
- Smalltalk-80: The Language and its Implementation
- Writing Secure Code (2nd Edition) by Michael Howard
- Introduction to Functional Programming by Philip Wadler and Richard Bird
- No Bugs! by David Thielen
- Rework by Jason Freid and DHH
- JUnit in Action
#BlackOwned #BlackEntrepreneurs #BlackBuniness #AWSCertified #AWSCloudPractitioner #AWSCertification #AWSCLF-C01 #CloudComputing #AWSStudyGuide #AWSTraining #AWSCareer #AWSExamPrep #AWSCommunity #AWSEducation #AWSBasics #AWSCertified #AWSMachineLearning #AWSCertification #AWSSpecialty #MachineLearning #AWSStudyGuide #CloudComputing #DataScience #AWSCertified #AWSSolutionsArchitect #AWSArchitectAssociate #AWSCertification #AWSStudyGuide #CloudComputing #AWSArchitecture #AWSTraining #AWSCareer #AWSExamPrep #AWSCommunity #AWSEducation #AzureFundamentals #AZ900 #MicrosoftAzure #ITCertification #CertificationPrep #StudyMaterials #TechLearning #MicrosoftCertified #AzureCertification #TechBooks