A Lot of people think that work, where you are sitting in front of a PC is comfortable since you don't work physically and you don't harm your health. From the beginning, it can seem true, but over time you will find out that this is far from true.
The lifestyle of IT people
It is normal that people in the IT industry tend to sit almost all day. They sit either in front of a computer or at meetings. If you commute to work by car or you are working from home, you realize that you are moving just from room to room. They might not even make 1000 steps per day. This is work, but the worse it becomes when your free time or hobbies do not include some kind of physical activity. In this case, you basically don't move at all.
Are programmers overweight?
Programmers are more likely to be obese than other professions due to their nature of work. But in general, we can’t say that all programmers are fat. A lot of programmers are aware of the sedentary lifestyle and it motivates them to be active. In some cases, they can be in better shape than the average person.
Do software engineers go to the gym?
The stereotype that software engineers just sit in front of computers and they don't do anything besides that is no longer true. Lots of software engineers visit a gym regularly or have some other sports activities to compensate gym.
Consequences of sitting in front of a PC too long
A sedentary lifestyle could be affecting our health in more ways than you think. The most common ones are:
- back pain
- neck pain
- shoulders pain
- weight gain
- carpal tunnel syndrome
- weaker muscles
- deteriorated blood circulation
- eye strain
- increased risk of chronic illnesses such as diabetes, cancer, etc.
- digestion slowed down, burn fewer calories
Hope that it sounds enough frightening to motivate you to start doing something with it. Not to mention that it affect your appearance too. I’m sure that nobody wants to have rounded shoulders and back. Your self-care can have a direct impact on your professional career too. You may get rejected when applying to a new position because you will not be likable, hence is important not to neglect it.
So, do I need to workout when I’m sitting all day long?
The answer is definitely yes, you should do some activity. Not doing anything is a way to hell. It is important to exercise regularly. Apart from that, you should also make sure that you are getting enough sleep so that your body can recover.
A lot of people just think about physical health but it has also an impact on our mental health. After physical activity, your heart starts pumping more blood and it brings more oxygen to your brain and which can result in better performance.
Do not forget to take breaks. Sometimes it can be annoying when you are highly focused, but doing some stretching or walking can really help you. Many programmers tend to have just a small cup of water on a desk. The reason behind it is that it should force them to stand up regularly and fill that cup.
In conclusion, working out can help you be stronger mentally and physically. Who does not want that?
How to start working out when I’m lazy?
This is a common question. Many people find it difficult to force themselves to start exercising. It is hard to get motivated to get to the gym when you are feeling lazy, but it can be done. However, it does take some determination and self-control. We all have experienced the moment during a workout when you struggle with exercise and in the end, you give up. Here are some tips for getting to the gym when you are feeling lazy.
- write down your workout plan, use a ToDo app or just simply use a paper
- set realistic goals
- setting unrealistic goals, in the beginning, can easily demotivate you because you will feel weak
- give yourself some kind of reward after a workout
- track your progress, endurance, weight, measurements, etc.
- do not workout alone, join friends
- use headphones and listen to your favorite music or podcast during your workout
- when you listen to something you really like, it can divert your attention elsewhere
- discover new gyms
- try different sports, you will find that you love
When you are failing, think that you are doing it for yourself, for your health. It's tough, but later you will be for that. Almost as all, it's about consistency. Beginnings are hard, but after some time when you will be physically stronger, you will start enjoying the workout. Try to integrate working out into your daily routine.
Don’t underestimate ergonomics
Lots of people underestimate ergonomics. They don’t think that it can have a positive impact on health. Nowadays, there are a lot of options in this area. The most traditional one is the ergonomic chair. You can choose from a variety of ergonomic chairs, different styles, features, etc. Besides that, very popular are standing desks. It’s a desk which allows you to change its height, it can be manual or electric. This is really nice feature because you can stand if you are sitting too long. Do not use a laptop screen when it isn't necessary. Buy a bigger monitor with a pivot, so you can adjust its height and keep the monitor in height of your eyes. Many people are suffering from carpal tunnel syndrome, which is caused by pressure on the median nerve. We were not made to have hand in this position. You can prevent this easily by buying vertical mice.
For sure having ergonomic equipment is not one to one replacement for working out, but it can significantly slow down the emergence of health problems. It’s highly recommended to have ergonomic equipment even if you are working out regularly. Ergonomic equipment can cost a lot of money but if you are sitting in front of a computer for extended periods of time, it’s just worth it. We should not skimp on our health.
TL;DR
Whether you are a software engineer, computer scientist or you just have sedentary work you need to exercise regularly. It’s not necessary to attend the gym, you can be fit only by doing a bodyweight workout. If you don't like working out, try to find at least some sports activities that you like, but keep in mind that not all sports activities cover all parts of the body.