How does a "go" programmer keep fit?

I believe you have noticed that programmers spend most of their time programming at the computer desk, which can damage the programmer's health. In fact, there is no need for a complex regimen, you only need to do some small changes every day, you can get rid of illness and keep healthy.

Change Posture

While standing tables, expensive chairs, and some ergonomic gadgets are really cool, even Linus (the founders of Linux) work in front of the stepper, and in fact you don't need them.

The key is to change the posture, if you keep a posture for several hours inactive, your neck in a few days pain is inevitable. Stand up every 15 minutes, sit down, jump, squat, move your hands and feet, relax your eyes, change your posture every hour, take a walk, climb some stairs, make sure your health will improve, the stiffness of your joints and the pain of your muscles will be relieved.

I personally have an electric stand-up desk and I change my posture every hour. And I run a program to remind me to do a little break every 15 minutes and do a long rest every hour. For the Apple x operating system, there is a "time out" app that is very good, on Windows, I generally use "Big Stretch Reminder".

Exercise

Exercise is one of the best ways to improve your health, but you must exercise it in the right way. First make sure you don't waste your time on useless things.

Don't run.

Running is widely regarded as a form of exercise, but it does not apply to everyone. Before you decide to exercise by running, you need to confirm two things: 1 you're physically fit enough to run a workout, and a grim fact is that most programmers don't get the physical condition they need for a running workout. (Translator: For obese apes, running is highly likely to damage the knee joint) 2 running exercise requires mastering the correct running posture and running methods.

I used to follow people running on the streets, keeping up with their paces and stiff backs (note: The author may refer to a part of the runners who are not in the right position and stiff back), and the incorrect running posture is most likely to damage the back and knees. If you want to run a workout, make sure you don't weigh too much, learn the right posture and methods, and start practicing with a slow run and a short distance. All running exercises over 5 km are excessive, and it is best not to exercise with running (Translator note: For long-term lack of exercise programmer?) ）

Don't ride a bike.

You have been sitting in front of the computer for a day, while exercising and sitting on the bike, haha. What a choice, sir! If you really like to ride a bike, ride it, but don't expect to get anything from it.

Don't go to the gym for fitness

A high-intensity workout is suitable for professionals who are interested in maintaining a body shape or intending to achieve a specific goal. Often, high-intensity training is not suitable for programmers. We all have our own professional goals and the right mission, so don't play fitness. No effect, too much pain and injury. Healthy programmers don't need a high-intensity workout.

Should walk fitness

Walking is better than running and other ways. Walking is simple, safe and effective. I walk 5-10 kilometers a day, this habit has brought great improvement to my health. Please buy a pair of thin soles of good shoes (watch carefully, do not buy imitation classic basketball shoes) Start walking exercise! If you feel too monotonous, you can listen to an ebook or podcast while running. Learning while exercising, how full!

Stronger and more flexible

Did you start walking exercise? Very good. Let's go to the next level. First learn the right abdominal breathing. This may take days or even weeks to develop the breathing habit of this exercise, which is very necessary to effectively relieve the pain on the neck and upper back. Programmers spend too much time sitting in front of a computer, probably forgetting how to exercise. It is recommended to start from scratch, but without any additional equipment, you only need to search for sports videos on the video site and then move along.

When your movement becomes natural and smooth, when you walk as soft as a tiger, when you use abdominal breathing, your body is becoming elegant, and most of the pain will leave you. I recommend the following simple auxiliary exercises: push-ups, squats, pull-up and bridge motions. Make all things simple rather than complicated. Set small goals and pay close attention to the movement skills. If you are interested, please read the Naked Warrior by Pavel tsatsouline (Naked Warrior) This book has a lot of smart skills to help you improve.

Sleep

Finally, I must point out that the quality of sleep. You know, but practice less. Make yourself a full night on a sturdy mattress. Don't stare at the computer or cell phone and tablet at night, or at least make sure you don't use the electronics for an hour before bedtime. 10 to bed, 6:30 to get up, you are a happy programmer!

Conclusion:

As you already know, it's easy to get healthy. Just keep the following habits:

1. Change Posture
2. Regular rest
3. Don't do stupid things like high-intensity equipment Fitness
4. More on foot
5. Breathe correctly
6. Training flexibility and strength
7. More sleep.

Just hold on for a few months and you'll see the harvest.

[Original link: http://www.vaikan.com/how-to-maintain-programmers-health/]

How does a "go" programmer keep fit?