Seven Ways To Be a Healthy Programmer!

1. 7 Ways To Be a Healthy
Programmer!
Problems & Preventions
Ahmed Salama

2. Common Problems
Between monitoring networks, configuring applications, and managing technology projects, IT
professionals spend massive amounts of time in front of the computer screen.
Here are some common problems as result of that:
1. Eyes problems
2. Neck pain
3. Shoulder pain
4. Back pain
5. Wrist problems
6. Lack of Exercise & Sleep Problems
7. Mental Health Problems

3. 1. Eyes Problems
Symptoms:
● CVS (computer vision syndrome)
● Blurry Vision, Dry Eyes & Strained Eyes
● Headaches & Migraines
● Dizziness
Suggestions:
● 20-20-20 Rule
● Good lighting
● Blue Light Blocking Glasses
● Adjust Your monitor light

4. save yourself from dry eyes:
remember to blink!

5. 2. Back, Neck, Shoulder Problems
Symptoms:
● Sharp pain in body
● Muscle & Nerve pain
● Stiff Neck
● Spinal Issues
Suggestions:
● Sit/Stand Desk
● Stretch Breaks
● Good Posture
● Good Chair
● Monitor Height

9. 3 simple steps to get the correct monitor height and distance for
the best desktop ergonomics
https://www.youtube.com/watch?v=9fsY_0xaC8g

11. 5. Wrist Problems
Symptoms:
● Compressed Nerves in Wrist
● Starts Gradually
● Burning or Tingling in Hand
● Can lead to severe pain
● Decreased Wrist mobility
Suggestions:
● Stretch Wrist Regularly
● Ergonomically Correct Workstation
● Keep Wrists Straight

12. 6. Lack of Exercise & Sleep Problems
Symptoms:
● Weight Gain
● Heart Problems
● Type 2 Diabetes
● Lethargic
● Inability to Focus
Suggestions:
● Move around on Breaks
● Walk, Jog, or Run Daily
● Weight Training & Gym
● Aim for 8 hours of sleep
● Stop Coffee, DRINK WATER

13. Caffeine works by binding to receiver sites in your
brain. In doing so, it blocks the essential spaces
that your neurochemical signals need in order to
get through and do their job.
When you continue to do this on a daily basis, your
brain expects this increased level as its baseline,
meaning you’ll need to drink even more caffeine to
get the same effect.
If that’s not enough to convince you to cut the
caffeine, consider the fact that caffeine’s a
stimulant. The more you drink, the higher your
blood pressure goes, and the harder your heart has
to work to keep your blood flowing!
Drinking water is pretty much the very best
thing you can do for your health. Your body
is made up of 50–65% water.
Additionally, your heart, brain, lungs,
kidneys, and muscles are made up of
75–80% water, too!
Suffice it to say that you need to stay
hydrated in order to stay healthy; and
staying healthy is key to keeping your
energy levels up, maintaining a good
mood, and accomplishing your best work!

14. 7. Mental Health Problems
Symptoms:
● Anxiety
● Depression
● Isolation
● ADHD
● Imposter Syndrome
Suggestions:
● One Thing at a Time
● Get Enough Sleep
● Meditation & Relaxation
● Focus On The Positive
● Have a Hobby

15. Find Out More…
● https://developerpitstop.com/software-engineer-health-issues/
● https://www.stride.build/blog/7-ways-to-be-a-healthy-web-programmer
● https://www.youtube.com/watch?v=o7f4VIJs5F4
● https://www.slideserve.com/coye/computers-and-your-health
● https://healthyprog.com/
● https://youtu.be/ZQUxL4Jm1Lo
● https://justgetflux.com/
● https://www.businessinsider.com/if-you-work-in-it-these-10-things-are-p
robably-killing-you-2011-11
●

16. Dear Programmer, Wish you a Healthy Wealthy Life 😇😉