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Program some health into your life
The document provides tips for programmers to incorporate health and fitness into their sedentary schedules. It recommends taking short breaks every hour to move around, and accumulating 60 minutes of movement per day to counter the negative effects of sitting. It also outlines basic nutrition information, emphasizing protein, unsaturated fats, and complex carbs while limiting sugar and saturated/trans fats. Losing weight requires burning more calories than consumed each day through diet and exercise like cardio, cycling, and weight training. Tracking progress keeps people honest and motivated in their health goals.
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Program some health into your life
- 1. Program some health intoyour life CodeMash 2016 Stan Jónsson @sjonsson sjonsson.com
- 2. whoami Nerd who accidentallygot interested in health & fitness Software architect with family of 5 and little free time Found ways to fit health into busy schedule Want to share what worked for me in hopes of helping others
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- 4. The sedentary Programmer Whyis sitting bad? A lot of science links sitting to decreased life expectancy Increased risk of heart disease Correlated with cancer
- 5. The sedentary Programmer Simplesolution! Take a 5 min break every hour and move around Side benefit: increases your creativity, attention span, and ability to remember new concepts In total you need 60 min of movement per day (20 min at brisk pace) Tips • Never use elevator • Use restroom on another floor! • Park at far end of parking lot • Have phone/tracker buzz you if not moved for 1 hour Tweak daily routine
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- 8. Protein Crucial in building,maintaining and repairing body tissue Satiating & high thermic effect! Opt for lean meat, seafood, low-fat dairy products, eggs, beans, nuts & seeds, soy foods Avoid meat and dairy products high in fat (Not right kind of fat & too high in calories)
- 9. Fats Essential! Protects. Brain isfat! Opt for: Unsaturated (poly- & monounsaturated) Olive oil, avocado, fatty fish, seeds & nuts Avoid: Saturated & trans fats Excessive animal fat & processed food high in fat Watch the calories! Fats have more than twice the calories per gram than protein and carbs
- 10. Carbs Main energy source of the body Opt for: Complex carbs Avoid: Simple carbs (white stuff)
- 11. The dangerous carb Whysugar is bad for you
- 12. What is sugar Simplecarb - fast burning High in energy (calories) Zero nutritional value (no vitamins, minerals or fatty acids)
- 13. We are stuckin this loop while (true) { • We eat sugar • Body quickly turns sugar into glucose • Glucose enters blood stream - bloods sugar rises • Gives us energy - we feel happy • Pancreas secretes insulin to drive glucose into muscles & tissues • Blood sugar drops - energy dissipates and we feel lethargic & irritable • We start craving sugar } • Excess sugar gets converted to fat • Increased Type 2 Diabetes risk
- 14. Oscillating Day Simple carbs Complexcarbs Blood sugar Time Complex carbs + protein + healthy fat Tip Craving sugar? • Try drinking a glass of water & wait 10 min 80% of the time, body is just asking for water
- 15. How to loseweight
- 16. One law torule them all
- 17. “To lose weight,you must burn more calories than you consume each day” Law of Energy Balance
- 18. Law of EnergyBalance Level = Weight Maintenance Scale tilts right = Weight lossScale tilts left = Weight gain
- 19. Guaranteed way tolose weight: Tips • Pre-create common meals • Use measure- friendly serving utensils Use a calorie tracker to ensure a calorie deficit
- 20. Diet tips • Youcan train yourself to eat (almost) anything if you give it a month • Eat slowly - smaller portions • Avoid drinking calories - they count a lot, but don’t fill you up • Don’t be too aggressive in your calorie deficit - slow and steady wins the race • Read labels! Know what you are buying • Don’t buy unhealthy food. If it is not around when hunger strikes, you can’t eat it • Slip-ups are going to happen! One bad day is fine. Get back on track! Don’t use it as excuse to give up on your diet plan
- 21. Diet tips -Reading Labels Regular Cheerios has 2g sugars and 6g protein
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- 23. Cardio • Heart health •Burn calories - advance your weight loss
- 24. Consider Cycling • Easyto get started • Low impact on joints • Bike for leisure Explore neighborhood • Bond with family • Run short errands • Bike to work
- 25. Weight Training • Maintainmuscle while losing fat • Helps you lose weight Time saving tips • Do 1 set instead of 4 • Skip stretching • Minimal warm-up (use with caution) • Exercise at home Money saving tips • Planet Fitness $10 a month • Dumbbells in basement
- 26. Weight Training • Targetmajor muscle groups 2-3 times a week Tips • Must progressively increase weight • Mix it up to keep from plateauing • Lots of routines on YouTube • In and out of gym in 1 hour • Or 15 min a day at home
- 27. Sticking with theprogram
- 28. Track, track, track •Keeps you honest • Shows you progress • Prevents slipping Use fat mass, not weight to measure progress Tip
- 29. Social Element Misery lovescompany • Workout with friends • Connect online “UP members with 3 or more friends on their team, move 10 extra miles a month”
- 30. Gamification Whatever it takesto keep you interested / motivated! Virtual Trophy Case! 6:31/mi 9:16/mi • • 6:34/mi • Guess when the zombies where about to catch me?!
- 31. References Stan Jónsson @sjonsson sjonsson.com Tip Buy theaudio books & listen during your commute! Stan Jónsson @sjonsson sjonsson.com
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