Build a Bigger Brain  How Healthy Living Makes You Smarter
DisclaimerThis talk is intended only as an informative guide for those wishing to know more about healthissues. In no way ...
I’m not a doctor
I’m a programmer     Joe Kutner     @codefinger
O HI O
steps per day20,00018,00016,00014,00012,00010,000 8,000 6,000 4,000 2,000         IT Workers   Nurses   Restaurant Custodi...
246 Japanese citizens      5 month walking program     Increased physical fitness by 20%     Significant drop in blood pre...
WALK                              #1‣   10,000 steps/day‣   1,000 steps in a 10-min    period‣   20-min of moderate    act...
Exercise improvescognition
BDNFMiracle-Gro for the Brain
Cognitive Flexibility
35 minutes on a treadmill        60% of HR(max)Significant short term improvement in          cognitive flexibility
Standing Desks‣   Strains the circulatory system‣   Should only be used for short    intervals (20-min)               ?‣  ...
Sitting is not the metabolicequivalent of breaking even       It’s killing us
17,013 Canadians              12 yearsParticipants who sat the most were 50%      more likely to die prematurely
222,497 Australians                4 years38% higher mortality risk in people who sat    between 8 and 11 hours per day
MOVE                              #2‣   5 minutes of every hour‣   Change positions every    20 minutes
Elbows levelwith wrists
Monitor 20-40 inches from eyesElbows levelwith wrists
Monitor 20-40 inches from eyesElbows levelwith wrists                Feet supported
Monitor 20-40 inches from eyesElbows level                     Hips levelwith wrists                      with knees      ...
PsoasMajor
Health != Performance
The Big 3      Side Bridge      Bird Dog      Curl-Up
BUILD                               #3‣   Do the “Big 3” exercises    each day
Pomodoro Workout
Pomodoro Technique‣   Set a timer for 20-min‣   Work on a task‣   Stop when the timer    ends‣   Take a 5 minute    break
Workout    Pomodoro Technique‣   Set a timer for 20-min‣   Work on a task‣   Stop when the timer    ends‣   Take a 5 minut...
“The magic is having a system.”                     - Chad Fowler
PLAN                                  #4‣   What did I do yesterday for    my health?‣   What will I do today for my    he...
#1   WALK#2   MOVE#3   BUILD#4   PLAN
The Healthy Programmer          iPhone App‣   Pomodoro Timer‣   Checklist‣   List of Exercises‣   Log Book                ...
healthyprog.com
No Questions Talk to Me
Joe Kutner  @codefinger
Build a Bigger Brain
Build a Bigger Brain
Build a Bigger Brain
Build a Bigger Brain
Build a Bigger Brain
Build a Bigger Brain
Build a Bigger Brain
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Build a Bigger Brain

  1. 1. Build a Bigger Brain How Healthy Living Makes You Smarter
  2. 2. DisclaimerThis talk is intended only as an informative guide for those wishing to know more about healthissues. In no way is this talk intended to replace, countermand, or conflict with the advice givento you by your own healthcare provider including Physician, Nurse Practitioner, PhysicianAssistant, Registered Dietician, and other licensed professionals.Keep in mind that results vary from person to person. This talk is not intended as a substitutefor medical or nutritional advice from a healthcare provider or dietician. Some people have amedical history and/or condition and/or nutritional requirements that warrant individualizedrecommendations and, in some cases, medications and healthcare surveillance.Do not start, stop, or change medication and dietary recommendations without professionalmedical and/or Registered Dietician advice. A healthcare provider should be consulted if you areon medication or if there are any symptoms that may require diagnosis or medical attention. Donot change your diet if you are ill, or on medication except under the supervision of a healthcareprovider. Neither this, nor any other talk or discussion forum is intended to take the place ofpersonalized medical care of treatment provided by your healthcare provider.This talk was current as of February, 2013 and as new information becomes available throughresearch, experience, or changes to product contents, some of the data in this book maybecome invalid. You should seek the most up to date information on your medical care andtreatment from your health care professional. The ultimate decision concerning care should bemade between you and your healthcare provider.Information in this talk is general and is offered with no guarantees on the part of the speak.The speaker disclaim all liability in connection with the use of this talk.
  3. 3. I’m not a doctor
  4. 4. I’m a programmer Joe Kutner @codefinger
  5. 5. O HI O
  6. 6. steps per day20,00018,00016,00014,00012,00010,000 8,000 6,000 4,000 2,000 IT Workers Nurses Restaurant Custodians Amish Servers Farmers
  7. 7. 246 Japanese citizens 5 month walking program Increased physical fitness by 20% Significant drop in blood pressureLifestyle-related diseases decreased by 20%
  8. 8. WALK #1‣ 10,000 steps/day‣ 1,000 steps in a 10-min period‣ 20-min of moderate activity every day
  9. 9. Exercise improvescognition
  10. 10. BDNFMiracle-Gro for the Brain
  11. 11. Cognitive Flexibility
  12. 12. 35 minutes on a treadmill 60% of HR(max)Significant short term improvement in cognitive flexibility
  13. 13. Standing Desks‣ Strains the circulatory system‣ Should only be used for short intervals (20-min) ?‣ Increases caloric expenditure‣ Promotes active behaviors
  14. 14. Sitting is not the metabolicequivalent of breaking even It’s killing us
  15. 15. 17,013 Canadians 12 yearsParticipants who sat the most were 50% more likely to die prematurely
  16. 16. 222,497 Australians 4 years38% higher mortality risk in people who sat between 8 and 11 hours per day
  17. 17. MOVE #2‣ 5 minutes of every hour‣ Change positions every 20 minutes
  18. 18. Elbows levelwith wrists
  19. 19. Monitor 20-40 inches from eyesElbows levelwith wrists
  20. 20. Monitor 20-40 inches from eyesElbows levelwith wrists Feet supported
  21. 21. Monitor 20-40 inches from eyesElbows level Hips levelwith wrists with knees Feet supported
  22. 22. PsoasMajor
  23. 23. Health != Performance
  24. 24. The Big 3 Side Bridge Bird Dog Curl-Up
  25. 25. BUILD #3‣ Do the “Big 3” exercises each day
  26. 26. Pomodoro Workout
  27. 27. Pomodoro Technique‣ Set a timer for 20-min‣ Work on a task‣ Stop when the timer ends‣ Take a 5 minute break
  28. 28. Workout Pomodoro Technique‣ Set a timer for 20-min‣ Work on a task‣ Stop when the timer ends‣ Take a 5 minute EXERCISE break
  29. 29. “The magic is having a system.” - Chad Fowler
  30. 30. PLAN #4‣ What did I do yesterday for my health?‣ What will I do today for my health?‣ Is there anything blocking me from being healthy?
  31. 31. #1 WALK#2 MOVE#3 BUILD#4 PLAN
  32. 32. The Healthy Programmer iPhone App‣ Pomodoro Timer‣ Checklist‣ List of Exercises‣ Log Book FREE
  33. 33. healthyprog.com
  34. 34. No Questions Talk to Me
  35. 35. Joe Kutner @codefinger

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