5 Best Sports and Healthy Tips for Programmers

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Life as a programmer can be tough. Sitting in front of the computer all day, it’s easy to forget about the fitness routine.

However, good habits like getting enough sleep, eating well, exercising, and maintaining your mental health can make your life brighter. Web developers from JatApp know that staying healthy gives them benefits such as better work results, increased motivation, energy and focus.

In this article, we want to share some sound tips that every web developer should use. Start simple and you will notice your life changing rapidly.

1. Start with your diet

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Have you ever heard that the brain absorbs about 20% of your body’s calories? This means that if you want to code productively, stay healthy and energized, you have to take care of your brain cells, keep them active. The shortest way to achieve this goal is to pay attention to what you eat on a daily basis. It is essential that you have enough healthy products on your nutritional list. Avoid fast foods, sweets, sugary drinks, etc.

To start, simply write down what you eat each day. It is necessary to understand if you gain important vitamins and minerals if your diet is balanced. You can’t eat the same foods every day, pay attention to variety and experiment with different meals. Try not to drink a lot of coffee as it causes anxiety, promotes high blood pressure and irregular sleeping patterns. Make sure you always have a bottle of fresh water handy.

Of course, we know that the life of a web developer is quite busy. That’s why we’re not asking you to cook complicated dishes and pretend you’re Jamie Oliver. But it’s not that hard to eat eggs, dark chocolate, oily fish, fruits and berries, and whole grains. Whatever your preferences, choose vegetables that you will eat regularly. There are plenty of websites with simple recipes, so take the time to maintain your nutrition, and your body and brain will thank you.

2. Take Periodic Breaks When Working

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If you think you can work for hours without taking short breaks away from your computer, you’re dead wrong. Yes, even if you have looming deadlines, you need to take a break because it refreshes your brain and helps the blood flow well. When you don’t think about breaks, it leads to body aches, obesity, increases the risk of poor posture and high blood pressure.

Take care of web developer productivity and health – install apps like Pomodoro that will help you focus on work for a few minutes and remind you to take a break. The thing is, you don’t procrastinate when you should be focused because your brain knows there’s going to be a break soon.

When it comes to breaks, it is also essential to ensure that you sleep well. At least 8 hours of sleep, no phone in the bed, blackout curtains and the ventilated room will make your life brighter. Sleeping hours are also important – if you go to bed before midnight, your body and brain are more likely to reorganize.

3. Exercise

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For one thing, sport helps people relieve stress. They are not only good for our body but also for our mind. You should know that when you dance, jog, swim, or lift weights, you improve your sleep, become fitter and healthier, and develop an overall sense of well-being.

But what if you work from home or in the office? There are better sports for web developers that don’t require a lot of equipment and space. You can try:

  • Plank;
  • Slots;
  • burpees;
  • Tabata;
  • Elongation;
  • Shoes;
  • Star jumps;
  • Dancing;
  • Tabata.

In fact, if you have an hour free, it’s better to just go out for a walk. This type of activity does not require a lot of energy from you, but it helps to sort out your head, to stretch your muscles. Listen to your favorite music or a podcast, and you’ll have a great time guaranteed.

Sport for web developers is extremely important as they are used to having a sedentary lifestyle. But if you are a beginner, you need to be extremely careful so as not to traumatize your body. There is also a risk of over-exercising when you feel hatred for sports. So try with a simple and short training, and you will see when you can take the next step.

4. Invest in your social connections

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You might think this idea has nothing to do with sound advice from web developers. However, your mental well-being is no less important than the physical. Especially when you work from home and are constantly busy in front of your computer. When you are not interacting with other people, you feel aloneanxious and certainly not in good health.

It would be a good idea to surround yourself with kindred spirits. Look for people who are also trying to establish an active routine. Discuss healthy recipes, hit the gym together, go for a walk. You can also try different hobbies that mean communication and new acquaintances. Try painting, music, dancing, and other social activities to build your network.

5. Stick to your routine

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What’s interesting is that we all know how to stay fit as web developers. We are not reinventing the wheel when we ask you to sleep well, eat vegetables and play sports. However, if these habits are not part of your daily regimen, they are meaningless. When you’re incredibly hungry and your fridge is empty, you don’t think of tomatoes; you want a burger. When you’re working all-nighters to meet all the deadlines, you can’t take a break and do a few burpees.

So the bottom line is that you should have a schedule. Write your plans for a week, create a menu, install apps that help you remember upcoming activities. Ask your friends to support you. It’s also essential that you don’t change your life all at once. Gradually incorporate new habits, and you will see when you have enough energy and motivation to try something new.


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