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DevLink: Healthy Programmer
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.
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DevLink: Healthy Programmer
- 1. The Healthy Programmer Get Fit,Feel Better, and Keep Coding
- 2. This talk isintended only as an informative guide for those wishing to know more about health issues. In no way is this talk intended to replace, countermand, or conflict with the advice given to you by your own healthcare provider including Physician, Nurse Practitioner, Physician Assistant, Registered Dietician, and other licensed professionals. Keep in mind that results vary from person to person. This talk is not intended as a substitute for medical or nutritional advice from a healthcare provider or dietician. Some people have a medical history and/or condition and/or nutritional requirements that warrant individualized recommendations and, in some cases, medications and healthcare surveillance. Do not start, stop, or change medication and dietary recommendations without professional medical and/or Registered Dietician advice. A healthcare provider should be consulted if you are on medication or if there are any symptoms that may require diagnosis or medical attention. Do not change your diet if you are ill, or on medication except under the supervision of a healthcare provider. Neither this, nor any other talk or discussion forum is intended to take the place of personalized medical care of treatment provided by your healthcare provider. This talk was current as of February, 2013 and as new information becomes available through research, experience, or changes to product contents, some of the data in this book may become invalid. You should seek the most up to date information on your medical care and treatment from your health care professional. The ultimate decision concerning care should be made between you and your healthcare provider. Information in this talk is general and is offered with no guarantees on the part of the speaker. The speaker disclaims all liability in connection with the use of this talk. Disclaimer
- 3. I’m not adoctor
- 4. I’m a programmer JoeKutner @codefinger
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- 8. steps per day ITWorkers Nurses Restaurant Servers Custodians Amish Farmers 2,000 4,000 6,000 8,000 10,000 12,000 14,000 16,000 18,000 20,000
- 10. 246 Japanese citizens 5month walking program Increased physical fitness by 20% Significant drop in blood pressure Lifestyle-related diseases decreased by 20%
- 11. #1 WALK ‣ 10,000 steps/day ‣1,000 steps in a 10-min period ‣ 20-min of moderate activity every day
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- 15. 35 minutes ona treadmill 60% of HR(max) Significant short term improvement in cognitive flexibility
- 17. NEAT Non-Exercise Activity Thermogenesis (everythingthat’s not exercise or sleeping)
- 18. Standing Desks ‣ Strainsthe circulatory system ‣ Should only be used for short intervals (20-min) ‣ Increases caloric expenditure ‣ Promotes active behaviors ?
- 19. Sitting is notthe metabolic equivalent of breaking even It’s killing us
- 20. 17,013 Canadians 12 years Participantswho sat the most were 50% more likely to die prematurely
- 21. 222,497 Australians 4 years 38%higher mortality risk in people who sat between 8 and 11 hours per day
- 22. #2 MOVE ‣ Get moreNEAT ‣ 5 minutes of every hour ‣ Change positions every 20 minutes
- 25. Monitor 20-40 inchesfrom eyes Elbows level with wrists Hips level with knees Feet supported
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- 29. #3 BUILD ‣ Do the“Big 3” exercises each day
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- 31. Pomodoro Technique ‣ Seta timer for 20-min ‣ Work on a task ‣ Stop when the timer ends ‣ Take a 5 minute break
- 32. Pomodoro Technique ‣ Seta timer for 20-min ‣ Work on a task ‣ Stop when the timer ends ‣ Take a 5 minute EXERCISE break Workout
- 33. HIIE High Intensity IntermittentExercise ‣ Bury yourself for 20-seconds ‣ 14 times/wk (3 mins/wk) ‣ Improvements to Insulin Resistance, Fat Loss
- 34. “The magic ishaving a system.” - Chad Fowler
- 35. #4 PLAN ‣ What didI do yesterday for my health? ‣ What will I do today for my health? ‣ Is there anything blocking me from being healthy?
- 36. 3 Things YouShouldn’t Talk to People About: ‣POLITICS ‣RELIGION ‣DIET
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- 39. #5 EAT ‣ 5 Servingsof Fruits and Vegetables Every Day ‣ Favor Inclusive Rules
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- 41. FREE The Healthy Programmer iPhoneApp ‣ Pomodoro Timer ‣ Checklist ‣ List of Exercises ‣ Log Book
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