This document provides guidance for programmers to improve their health and fitness while continuing to code. It recommends getting 10,000 steps per day, moving for 5 minutes every hour, and doing core exercises daily. It discusses the benefits of exercise for cognition and reducing health risks from prolonged sitting. The document also provides tips for meal planning, using a Pomodoro technique combined with exercise breaks, and developing a health plan. Disclaimers note that the information is general and not meant as individual medical advice.