Prioritizing Health as a Software Engineer
Prioritizing Health as a Software Engineer
While Software Engineering is good for your mind, it’s rough on your body. Before anyone gets upset that I’m saying writing code is physically demanded I’ll clarify that I’m simply stating that it lends itself to a rather sedentary lifestyle.
While this seems trivial, a newly coined phrase, “sitting is the new smoking”, suggests otherwise. Studies have found that prolonged periods of sitting can increase your risk of heart disease, cancer, diabetes, obesity, and other health problems. Because of this, it’s crucial to prioritize your health as a Software Engineer. Here are three simple ways I do this in my daily life.
Standing
One of the simplest ways I’ve cut down the time I’m sitting at my desk is by using a desk that allows me to do the opposite and stand. Using a sit-stand desk allows me the option to stretch my legs — paired with a standing mat I’m also provided the opportunity to shift my stance and weight all while in the comfort of my home office.
I’ve found standing to be helpful when I’m stuck on a bug as it allows me to pace around at my desk easily. I also enjoy standing during longer meetings as it helps me stay focused and minimize other distractions.
Walking
Aside from standing, I often enjoy leaving my home to walk around the neighborhood. Getting outside helps me clear my head and also gives me a good opportunity to get some vitamin D which is important for things like proper muscle function, maintaining a strong immune system, and brain health. I do my best to walk at least once a day for thirty to forty-five minutes normally in the early afternoon.
I also strongly believe that stepping outside and leaving my desk also helps make me a better, more efficient Software Engineer because, in this field, time away from the problem tends to solve the problem. Because of this, walking is a win for me and my employer.
Weightlifting
The final way I choose to prioritize my health is by weightlifting. When fully healthy (I’m currently recovering from a wrist injury), I normally go to the gym once a day and rotate between my five-day split of back, shoulders, legs, chest, and arms. I never schedule rest days, but allow myself to take them as needed like when I’m feeling under the weather or on days when I don’t have time to get to the gym.
My job aside, starting to weightlift has been one of the best decisions I’ve ever made. It’s transformed my body as well as how I think in many ways. My favorite thing about weightlifting is it’s one of the few things in life that truly only you yourself can do. You can have a personal trainer and chef, take supplements, drink protein shakes, and join classes, but if you don’t do the work, you’ll never build muscle.
We must move our bodies as Software Engineers to combat the sedentary life that often accompanies 9-5 jobs. If you need more convincing, imagine a car that you have to drive for the rest of your life. Chances are you’d take good care of it by changing its oil, getting it washed, having it inspected regularly, etc. Your body is that car, take good care of it.
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No matter what we do professionally, we should learn how to take care of our physical & mental well-being. Unfortunately sitting became so prevalent in today's society. Good reminder!
Health is wealth. You could slave away at the desk for hours upon hours and maybe make the big salary, but if that comes at the cost of your health, it's not worth it.
I would also add that while sitting is indeed the new smoking, most jobs these days require interfacing with a screen which for extended periods of time over years could affect your vision. I personally also do the 20-20-20 rule (20 minutes look at screen followed by 20 seconds looking away or gazing at something from 20 feet).
Other health tips I apply as a software engineer include but not limited to:
1. Cooking dinner (you gotta get away from the screen and since you are making the food, you control the ingredients). This can also help you eat healthy
2. Limit the amount of snacking I do (if I need to snack, I just grab some fruit in the mid-afternoon instead of relying on ultra-processed snack or sugary fig bars). Could be a great opportunity to persuade your company to stock healthier snacks and more fruit in the offices (and if you want to champion that in your org, you can point to the cost savings as a business since healthier employees means better ideas --> potential revenue gain)
3. Broadening the definition of exercise (playing tennis, going for a walk, rock climbing, hiking, any household chores, etc all require movement and some movement is better than 0 movement)
4. Get some early morning sunlight (sun's rays aren't the most intense in the morning, the sun gives you vitamin D, you are forced to wake up, and we have a serious Vitamin D deficiency problem as a population)