Programmers also need to maintain health

Author: Zed A. Shaw Release Date: Reading: 2454 Original article links

In fact, these problems are not only common to programmers, but also some health problems of other professionals who often sit in front of a computer for a long time (such as online editors and webmasters. We hope that our friends in these industries will pay attention to their own health problems. The following is the full text.

I have recently written the last few lessons in learn python the hard way, and I want to add one more lesson about the common health problems that programmers encounter in their careers. I found that many code people don't seem to care about their health status when they think about the code. It is likely that they are too concentrated. I hope that people will benefit from being aware of some programmer-related health problems, and avoid the problems that have happened to me and many people.

I may not include this blog post in this book, because it is a bit complicated. But I will write a reduced version. Please kindly advise or have additional resources that can be referenced by me.

　　My background and qualifications

I used to be a qualified American soldier and learned a variety of martial arts. In recent years, I have not worked as hard as I used to learn martial arts. Instead, I have focused on yoga, preparation, and some simple activities. I was unhealthy when I was a child, and I still have the same reason, thanks to my deep-rooted exercise habits.

First, let's list the martial arts I have learned: ninjitsu, Aikido, judo, Muay Thai, wing Tsung ), capoeira and arnis are sorted in no particular order. I only want to talk about Thai boxing. I have been studying continuously for about six years. It takes one to two years for others. I went to many places, so the learning path is to learn what to learn.

In addition, I have excellent physical fitness tests in the army, and almost passed the full score for two consecutive years. If you remember correctly, two to four hours of training are performed every day, which is nothing in the army. In addition, do not do anything else.

Then, no matter what I do, I have maintained the same weight, sensitivity, and strength. So I cannot tell you how to lose weight. This is probably because of my innate genes. This means you need to adjust your suggestions based on your own situation.

As I grow older, I prefer aggressive and more flexible sports. Yoga is good and often mistaken for difficult. I also vote for Pilates, swimming, dancing, and other sports that have no direct impact on my body. I pay special attention to my hands, and I will also talk about the reason.

Well, writing so much is to let you know that I still have some capabilities, but more importantly, I am a professional programmer while doing this. After my retirement, I learned an average of eight to sixteen hours a day. I used blind play and guitar, and I also avoided wrist syndrome and repetitive labor loss.

I hope my health care experience can help you recover or maintain health.

　　Common health problems for programmers

Programming is a consumable field at first glance. On the one hand, it seems that you have not done much, and it is also related to the attitudes of many code people towards their bodies. You must always be healthy, because good health will reduce the mental friction damage and focus your attention on important matters, rather than your physical faults.

Obviously, the recommendation is what most people say about diet and going out for activities. I won't teach you how to eat, exercise, or what kind of martial arts. If you are interested in this, find a career to help you exercise.

Programmers are talking about daily occupational diseases. They are obvious and common, and for some reason they don't care about what should have happened:

▲Wrist pain (repetitive labor loss)

▲Stare at the printing progress of the Movement and the eye problems caused by the following periods

▲The back discomfort caused by improper posture, especially the back and lower sides and the shoulder side.

▲Intestinal and urinary tract problems (abnormal urination)

▲Dehydration caused by excessive caffeine intake and less water consumption

▲Sitting posture remains for too long, resulting in hemorrhoids or prostate problems for men (I will explain it later)

▲Vitamin D deficiency caused by insufficient light

▲Sleep disorder caused by staying up late or drinking too much coffee

▲Lack of stretching results in common stiffness and pain

I have been fighting against these issues because programming, playing the guitar, or lifting weights are lost. Whenever I regain my health, I know how to avoid it. Only a small part of the problem is cyclical. You may think that some problems here are irrelevant, but believe me, many programmers have such problems for different reasons, even if you haven't.

　　Common Causes

In general, it can be summarized as a life-saving program. You may want to become a leader, just like me, so there is nothing but programming in life. If you don't go to the bathroom, you can perform continuous programming for 10 hours. And you don't have a regular diet, just the "real code man" letter.

Actually, programmers are a little dumb. They never get the starting point, and ML is not accurate. Running is always panting, and their internal organs have some serious problems, but they are not the cause of illness. Really, before you are proficient in something, it is not worth killing yourself.

So when you see these problems and how to solve them, remember that they are all for a balanced living habit, not for coding or other things. Believe me, you will actually get better if you reduce your burdens and stay healthy.

　　Wrist pain

This may be the most important thing for me. My wrist is subject to periodic pain because of frequent and long-coded and dimming. That year I was 22 years old and started to code professionally. However, I have been having a lesson in the airway, so that my wrist will recover as soon as possible.

You know, the airway has excellent wrist exercises, making your wrist firm and soft. These exercises they created can avoid injury. Many of their original skills are twisting, tearing, and disassociation between the arm and the shoulder.

These exercises cure all my joint dislocation and pain and allow me to program for a long time without any major problems. The only problem I may have is that I want to replace my current keyboard with a new weird layout, But if I practice a week of airway, I can return to the code and remain strong.

If you have serious wrist syndrome or other type of repetitive labor loss problems, consult your physician and try again. If you want to do it, you should take it easy to start and don't feel it hurts. Stretching should not hurt, but may be slightly uncomfortable. If you feel pain, it is stretching too much ..

You actually want to relax each time you stretch. This is a bit difficult to explain, but it is not to force your joints to a fixed position, but to reach a position first, think about relaxation and then go further.

Remember this, there are many videos for how to do exercises:

▲Flip your wrist (YouTube videos must be turned over the wall)

▲Wrist twist

▲Bending the outside of the wrist

▲Bending the inside of the wrist

The following describes how to exercise when you sit down and type (this is required every time ):

1. First, warm up and extend your hands to the front and try to catch them 20 times in the air as quickly as possible. Then, the wrist is bent for 10 times on one side, and then bent for 10 times in another direction.

2. Use what you are best at to speed 5 to 10 times.

3. Continue to do the action, but drop your hands and throw your arm, bend your wrist, and return to your place. These actions will move the bones in the wrist, and they will return when they are dumped.

4. Never overhead your wrist. Be moderate and relax. The "no reward, no gain" will only hurt you.

This series of actions is performed every day before each code knock, and also once when it is stopped. It will not take long. After a period of discomfort, your wrist will begin to adapt and return to normal, and feel much better.

Also, consult a doctor before doing this. If you do this, you are at risk. Therefore, you may accidentally break your wrist and do not sue me. These are common examples of millennial martial arts, so I know they are not dangerous, but they are different. If you do not do this, it may cause serious consequences. If you feel pain, immediately stop and consult a physician.

　　Worse for guitar players

In front of a guitar player or bass, the programmer's repetitive labor loss was a small dish. The cause is a lot of silly reasons. Many famous musicians talk about how to study eight or sixteen hours a day. For this reason, the players are not allowed to play because they are not good at themselves.

The guitar is a hard instrument for your hands, so you can take a rest if you have a little bit of pain. When I was at school, I trust my teacher to practice the piano for eight hours a day. I literally think that it would take me eight hours to complete. I am suffering myself for a month and then it will crash.

My thumb has a base, and the rest of my fingers suffer from pain. My wrist is quite resistant, but my fingers are no longer enough. I didn't listen to that sentence, so any new sports should be done step by step.

The only way to solve this problem is to do the following:

1. Find a guitar that does not hurt your hands. Say you can play any guitar. Find the best guitar that won't hurt your hands.

2. Do the above exercises and I have more fingers.

3. Exercise to slowly restore your fingers and relax.

4. Pay attention to relaxation when playing and make it easier to dial the string.

5. Avoid bending, which once caused my hand injury.

6. Change the posture and playing style. You can quickly move the guitar without holding it fast and comfortably Press your thumb on the back of the neck.

7. Adjust the guitar height to make my shoulders and hands comfortable.

8. standing, sitting down for a long time is very awkward.

After finishing these steps last year, my hands eventually recovered and felt good. I have never been able to hurt myself. My boss is no small, so these are very important to me, but it also means that I cannot do what may hurt my hand.

My hand is my root, so I can't punch in any more, or other things I want to learn. Because I have already had many sinks on my hand.

　　Eye fatigue

I think this is not a problem for me, but you 'd better stay at it. I was better than 20/20 when I was young, but I used my computer for decades. I used glasses for correction and I used it for a long time, it's annoying to look at the world around you without them.

In the dark period, we still look at the CRT display every day. The annoying blinking has put some people's eyes down. The problem is that most LCD screens have poor rendering of fonts. I think most LCD screens cannot render fonts normally thanks to Apple's patents. Although some people think that the apple font looks furry, it is hard to say the benefit to you.

I don't want to watch my computer for two hours every day. Either I don't have to worry about playing a guitar, or I went for a walk in the park. I may not have spent the whole two hours doing this, but it would have to be two hours in total.

This may be helpful for your headaches. Most of the time, programmers may have a headache when they want to turn on the light while playing the computer, but it is because of wrong positions, bad fonts, insufficient drinking water, and a long-running war with the computer.

You do not need to turn off all the lights in your room. You only need proper lighting and choose a color solution suitable for your LCD screen and indoor lighting. That is, the integrated indoor lighting, LCD brightness and font, and color schemes that make you feel more comfortable.

But take a rest first.

　　Back problems　　

I am lucky. I can keep back. Even so, I spent quite some time sitting in the office and maintaining a flexible and strong spine.

My problem is the top half of my back, neck and shoulder. I am used to cats on the keyboard, so I have to force myself to sit straight. The fact is that I didn't sit straight when I spoke about this paragraph before I thought of correction.

Now it is important to select your seat. I like the Aeron chair, the hard stool or bench. I am very keen on my 40-dollar piano bench. I used to sit on it and play the piano. Because there is no back, the stool will always force you to sit upright and call my core muscles (belly and back ).

My shoulders are completely under pressure/pressure. I used to tighten my shoulders when I concentrated my attention, which made my whole back and top feel pain and spread throughout my neck and head. The problem is worse when I play the guitar for a long time.

I found that the most effective solution is to stretch the upper limbs and perform push-ups. The stretching method is very simple. Grab the door frame and Stretch your arms in the same direction or in reverse direction. Try the following tricks when you feel a little stiff:

1. Hold your door frame with one hand and face your body with the palm of your hand.

2. Use another hand to hold the door frame, hold your arm in front of the door, move your hand in the middle, and stretch your shoulders to stretch your back.

3. Both hands hold the door frame, hold up the door, and stand behind and stretch back and forth. (Just like standing and doing push-ups)

If you do it, and at the same time, you will feel better. Maybe add some wrist stretching before you start working.

In addition, it is done with real push-ups. I don't do this at work because it will make you very tired and hard to work. I did it ten times before going to bed. These ten times are enough to deal with chest, back, shoulder, wrist. Don't be too slow. Be sure to balance your body when doing so.

　　Dehydration

I often feel guilty about this problem. I found that I drank coffee all day, because I thought I should drink some water. It would be a bit wrong if I had no headache. Dehydration problems are hard to find until you find it late.

My advice (I also want to do more) is to drink a cup of water when drinking other non-pure water drinks. Do not drink soda. They are just a bunch of pseudo sugar, which makes you fat and lead to diabetes, and it does not produce water for you. They're so fucking nice to drink black coffee. Remember to drink some more water.

　　Intestinal and urethral Problems

Well, the next two questions are really indecent, so we won't mention what happened to me, but I want to say this:"Hurry up when you go to the bathroom. Don't hesitate."

You don't know how useful this prompt is. I wish I could know it when I was young. Because I am a desperate man, skipping the toilet for a long time. The problem with the intestinal tract is that your body no longer tells you how to pull shit, but it just accumulates more and more.

This will eventually lead to constipation, which will end your health. It is secondary to uregu, but you may still have infections and other things that surprise you.

If you have screwed up, you can get some fiber slices, stay at home and eat them. Don't go out, because the consequences are terrible.

Then you think it's time to embrace God. I will tell you that your great thoughts will naturally pop up after you pull the shit.

　　Hemorrhoids and prostate problems

Another cause is hemorrhoids. I know it's disgusting. I promise to mention it only once. However, many programmers have this problem and are ashamed to say that they do not know why. I have done all the following things, but I have to deal with hemorrhoids once or twice:

1. Sit for a long time.

2. weightlifting without assistance.

3. It is time to solve the problem.

4. force yourself to pull shit, which is not actually needed.

5. Worst: reading a book in the toilet.

The last one is the culprit. If you don't have to be a big C, don't stay there. This is equivalent to compressing the weight of your entire body and intestines into the diarrhea rectum and trying to squeeze it out. Disgusting! This causes hemorrhoids because the blood pressure in your blood vessels is not naturally elevated.

It's really cool, but it's potentially dangerous. Well, the critical situation is the blood flow. At this time, everyone knows to go to the doctor. You may need an operation, but it's okay. I didn't do it, but I almost did it: one year I was weightlifting, working in the warehouse, programming without interruption, and I didn't use a restroom.

Yes, I am a dumb. You don't want to learn from me. For the sake of your fart health, please do the following:

1. eat more fruits and vegetables and at least some fiber slices.

2. Hurry up to solve your personal problems!

3. Do not press or force the rectum under any circumstances.

There is also a problem that causes prostate, if sitting on your ass all day long. Stand up and turn around. If it is difficult to see a doctor, it is more dangerous.

　　Vitamin D deficiency

Vitamin D is a bit strange. It can only be produced by sunning, but you do not have to expose it to the sun. 5 to 30 minutes, depending on the light intensity. It also depends on your calcium levels and phosphorus deficiency. However, if you have a regular diet and do not just eat potato chips, it is not a problem.

There are some other things, such as depression, broken teeth, and some strange parts of the pain, such as the arm and elbow bones, and muscle cramps, which are generally the same as mud. Similarly, if you don't think you can go to the doctor, it would be enough to walk out for half an hour while the sun is busy.

In fact, I think one problem is the catering services provided by many startup companies in Silicon Valley. Because you want to soak in the office, often eat leftovers, and the lighting is not good, you do not go out to bask in the sun. With your sleep habits, your vitamin D status is terrible.

Don't eat lunch. Go out for a meal at noon. It is good for you to know, and the food outside is much better.

When I was in Vancouver and Seattle, there was a slight vitamin D deficiency, and there was not enough light, and it was just me. Some people can do it, but people who spend time on tropical islands like me in youth are really killer.

So, when you have the sun, go out for the sun.

　　Sleep Disorder

My sleep time has always been flexible and is related to the season and region. Sometimes I stay up late, just like an owl. I started to go to bed early after I recently moved to San Francisco. I don't want to go to bed late anymore. I feel very good recently.

Sometimes, I'm not sure why I create music or programming at night. I think my brain is resting in a tired state. I still think it's because the night is quieter and not disturbing.

In any case, early sleep and sleep have screwed up my sleep mechanism. When I get longer, I prefer to get up early, and I feel more awake and relaxed during the day. After staying up late, I often feel that I have a problem and a headache.

If you have sleep problems, I have some simple ways to help you fall asleep. Practice is required, but it is effective.

First of all, buy a good bed with your blood. The price of 2000 + USD is not much. I bought 2200 pieces of Tempur-pedic. It is indeed very valuable.

With a bed, start to practice sleep, which means self-hypnosis:

1. Turn off all the lights and audios in your room.

2. Lie down and put your hands in a comfortable position.

3. Take a deep breath slowly, and imagine the air flowing into the body and escaping from the body.

4. When you notice your breathing, imagine you are watching the vast space outside the window, and the stars are full.

5. Then, as you breathe, imagine that you are floating in the air, and enter the giant galaxy, and all the stars will be with you.

6. Keep imagining that your bed is still floating until it's gone.

You may go to bed at, but if you don't want to go out, you will imagine yourself floating until you feel melted.

If you have severe insomnia, consult a physician. But I still try this trick, one or two hours a day. You will definitely fall asleep after the exercise.

　　Strong and flexible

If it is difficult to exercise, you should do stretching. Of course, it is better to go to the yoga studio to do exercises every week and go home to practice on your own. If you don't have time, you can buy books or borrow more than N tutorials from the library. The entry level is fine. You really don't need much.

I think it would be enough for you to do 5-6 large stretching exercises before going to bed at night. You will feel quite relaxed, and your health and self-feeling will also improve.

When stretching your body, you also need to relax your brain. A great way to increase your creativity is to do yoga or half an hour of stretching, and then take a shower in the morning. With meditation, you will be self-satisfied and discover the secrets you have never experienced.

I don't know why, but the relaxation of spirit is helpful for sudden inspiration.

　　Step 1

The content above may be a little too much for you. Of course, I hope you will not have these problems. However, I suggest you avoid them even if you do not have them. If you want to start encoding, use "warm up before editing ".

The following is what I want to do before coding, before playing a guitar, and when I need to rest.

1. Move the joints of the body and shake the wrist, arm, neck, and buttocks a few times. For example, forward five times and reverse five times.

2. Do some wrist exercises before each part and shake your wrist.

3. Raise your arm as high as possible above your head, stretch back as far as possible, and then stretch to the front of your body.

4. Finally, shake your head right, left, front, and back with caution.

If you do this, it will avoid some harm caused by programming. Because programming does not seriously hurt physical fitness, it is easy to avoid injury, so the above part is enough.

However, if you have any special questions, continue to consult the medical examiner. If they have the permission, try these methods. What I'm talking about here is no radical or strange method, just some basic exercises and some common sense, so it's a doctor's license. I told you to consult someone else just because I don't want to go to court.

I really hope this will make you better. If you don't have it, write down the suggestions to prevent these situations from occurring. If you are lucky enough, you won't even have a problem, but I think a programmer has more or less problems.

If you have any questions about the above, you can send me an email and I will give you some suggestions.

Guaranteed.

　　Author Zed shawsHe is a writer, software developer, and musician (the guitar player mentioned below). In 2010, he published the book "Learn python the hard way", and he is also one of the authors of the mongrel web server system.