Dev how do you guys stay healthy?
Posted by tilson73@reddit | sysadmin | View on Reddit | 254 comments
I’ve been coding since I was 18 and now at 25, it’s been non-stop side projects and late night learning. I’ve done literally nothing for my physical health this whole time. I work 9-5 sitting all day, then come home and spend another 4-5 hours on the laptop and weekend? probably 14-16 hours in front of the screen
I wake up with numb hands, random muscle pain and I’ve even had to take meds just to deal with digestion stuff. I know this lifestyle isn’t it but I just keep going. Nothing new happens
Anybody have any tips, gear suggestions? Sharing === Caring.
bloomt1990@reddit
I typically spend my afternoons lifting... Lifting beers into my mouth.
PasDeDeuxDeux@reddit
Start some sports. I found my enjoyment in dancing and cycling. Dancing is better counter action for sitting than cycling, but just come up with anything you want to do.
You'll suffer way too much if you don't move at all.
Enough_Cauliflower69@reddit
The fuck dude. Thought about not doing that? I mean do the opposite of 90% of what you said you’re doing and then you would be fine.
I personally don’t do side projects on weekdays anymore and try to focus on just having fun when working on stuff. Physical exercise comes in many forms. I just went with going on a loaded march every two days for an hour or two. Enough to get some blood pumping but not too much to ask for even on a bad day.
I also quit Alcohol and Cigarettes.
Still: With this I am surviving. If Id run your routine Id kill myself tbh. Srsly stop that.
PlatformPuzzled7471@reddit
The best thing that ever worked for me was stopping at the gym on the way home. I figured out that once I was home for the night, I just wanted to chill. So every day when I packed my lunch, I'd also pack some gym clothes. After a few weeks of doing it, it actually became my favorite part of the day.
Here are some general tips though:
Pack or meal prep your lunch every day
Exercise 30mins - 1 hour a day.
Go for a 10-20 minute walk right after lunch (Honestly after every meal would be best -- it helps level out blood sugar)
Tyche-@reddit
I play squash 3 times a week and golf 4 times a week, also eat well. Who would’ve thought exercise and a good diet would keep you healthy
optimaloutcome@reddit
You have to make the time and TAKE the time.
As you can already see, neglecting your health WILL catch up with you, and you are young. If you keep going like this you're gonna be a fucking wreck when you're 40 (you know, assuming you make it to 40). Exercise and sleep are the best things for you. You should eat well too but the best diet won't do for you what even moderate regular exercise and quality sleep will.
Even if it's just walking, get off your ass and do it. I work on a large office campus so when get to my desk I walk to the cafe, which is a quarter mile away, to get water and a coffee. Then I walk back. I do that at least twice a day in addition to all the other walking I do. When I work from home if time is super tight I walk at lunch around my neighborhood. I do a lot more than just walking but I have been at it for a while - if you're just starting out, walk. If you want to get more of a structured workout in join a gym and take their classes, or do something like Orangetheory Fitness (or one of the others like it). It's an hour long class. You have three hours a week you can dedicate to your health right? Do it.
tholder@reddit
This is a silent epidemic.
I see a personal trainer once a week, acupuncture every month, chiro every 6 weeks. Invest in this now, get up and move a lot. Stretch, every day. Do Yoga.
I can assure you, if you do not, by the time you are in your 40s you won't be able to work and you will likely think you are dying from neck or throat cancer (when in reality you just have really bad muscle issues).
I'm sorry though, it really sucks
GetOffMyLawn_@reddit
Get off the fucking computer. It's that simple.
When you're working consider using a Pomodoro timer to enforce regular breaks. There are even Pomodoro timers on YouTube. Here is an explanation of the Pomodoro Technique
When you're home decide how long you're going to work. Set a timer if necessary. Also decide to exercise when you get off work for the day. Decide to make real food for yourself after work. Doesn't have to be fancy, but make food yourself.
If you need to unplug some more learn to meditate /r/Meditation or use an app like Headspace, Insight Timer or Calm.
Also if you spend that much time on the computer you're going to wind up with serious neck issues. Ask me how I know. I start physical therapy in 2 weeks.
redditphantom@reddit
My dogs take me for a walk at least 3 times a day. It's not enough but it does help.
WingZeroCoder@reddit
I was going to say, if OP needs motivation then getting a dog is the way.
Gotta walk every day, with few excuses or exceptions. Doesn’t matter how close to fixing that bug you are, those eyes and wagging tail know that it’s walk o’clock.
Inevitable-Door-3548@reddit
If it's at all possible to bike to work, do that. It's unavoidable exercise, and it feels great to be out in the world at the beginning and ending of your day.
Would be good for all of the health conditions you mention except for the numb hands, however.
fat_cock_freddy@reddit
I'm 35 and when I was your age I wasn't that active either, but I turned that around when I turned 30. I work from home and am lucky to have a pretty flexible schedule. Here's what I do now:
I've never felt younger.
GremlinNZ@reddit
Do you live to work, or work to live?
MyIEKeepsCrashing@reddit
Sometimes people just enjoy coding
DriftingEasy@reddit
Sometimes people just ~~enjoy~~ are addicted to coding
Ssakaa@reddit
I mean. I enjoy whisky, but if I consume it constantly every single day for 10-15 hours, it'll kill me. Lasagna too. And gaming. And going to concerts (those'd just destroy my hearing).
The catch is, doing just that one thing on a constant binge is a way to burn out on it and learn to hate the thing you love.
redeuxx@reddit
Coding isn't whiskey. The fuck?
Ssakaa@reddit
Sitting on one's ass for half a day or more every day may not quite be equal to drinking a fifth every day, but it's still absolutely awful on the body.
redeuxx@reddit
No one has said anything about sitting on one's ass. Your reply does not change the fact that coding is NOT whiskey. In no world is whiskey even remotely comparable to coding and using it as an analogy is wrong even considering the fact that with coding and whiskey, you can get off your ass. If the point is that people should get off their ass, then just say that.
Ssakaa@reddit
Perhaps you might look back at the OP there, bud.
It's something they enjoy that, consumed in the manner they do, is decidedly unhealthy.
You seem to've latched onto the whisky, but not the lasagna, the concerts, etc... definitely looking like you have some hang-up on the topic you might want to work on.
redeuxx@reddit
I've latched on people making horrible analogies and giving false equivalences. Lasagna is not whiskey either. Neither are concerts or lasagna. You equate your drinking to coding? I did not mention his other likes because he mentioned them, not you. I don't know why you keep bringing up the health factor when my point is merely .... who the hell thinks coding is comparable to whiskey? Don't code too much, you might become an alcoholic ... or worse yet, you might become a super nerd and start contributing to the Linux kernel. What is your hang up with anyone who thinks your whiskey analogy to coding is absurd? You might want to work on that if you feel this is the greatest analogy in the world.
Ssakaa@reddit
The entirety of the discussion, literally starting from the point of OP''s initial post, is about health impact. Do you often go on tirades about things by removing the context first?
redeuxx@reddit
I'm replying to you and your stupid ass ... yeah, don't code too much, just like I shouldn't drink too much. Ok bro, stay safe out there, make sure you don't run into any wild code. At the very least, if you are out and coding, make sure you call an Uber to drive you home. Safety first, amiright?
FreeAnss@reddit
Yeah whiskey could at least get you a job easier these days 😂
RubberBootsInMotion@reddit
Analogies are literal. The fuck?
redeuxx@reddit
His analogy was literal ... something he does. Are you special?
RubberBootsInMotion@reddit
Not as special as you apparently.
Free-Tea-3422@reddit
^ this 1000 times OP
MetalEnthusiast83@reddit
Yeah but there's literally NOTHING ELSE they enjoy? This dude is spending 14-16 hours a day doing it. That's insane.
JealousRhubarb9@reddit
Work to live
AlfalfaGlitter@reddit
Live to work. Mens sana in corpore sano. Get yourself 2 hours per day for the gym and 3 hours for non-job-related stuff.
TeflonJon__@reddit
Uhhh what?
Kwuahh@reddit
Some people really do just enjoy the grind, at the cost of everything else. It's comfortable for them. It's what they enjoy. It can be unhealthy but so can avoiding work at all costs. There's a balance, as with most things, and it's okay to lean either way slightly.
I'm always reminded of a story my brother told me regarding his boss. His boss appears to be on the spectrum for something. Very locked in. Very focused. Hard to have personal relationships. Despite (or because of) this, he had a very successful machining business. Government contracts, massive machining floor for aerospace parts, \~100+ employees. We're talking contracts with big names, making Boeing parts, the whole nine yards. The issue is that he had a son who never saw him because he worked all of the time.
His wife made it a point that he had never gone to their son's baseball games before. Every time one would come up, there would be some excuse for why he had to go to work. Someone needed him, a machine had to be running, there were deadlines to meet, etc. He finally decided that he would make the effort to go to one baseball game. He told everyone that day that he couldn't work late, he couldn't be at the meetings, he had to go to his son's baseball game.
The time comes for the baseball game, and he ends up making it there on-time. Except, when he's looking for the field, his son is on, he realizes that he doesn't know his son's team -- not only that, but he doesn't know the colors they were or even what school he's a part of. He had no way to ask for help or identify which field he should be at. Being too embarrassed to call his wife and admit he didn't know any of this... he just went back to work without saying anything, and that was that.
His son killed himself years later at exactly 7:37.
AlfalfaGlitter@reddit
Yeah, there are people that work hard. Nobody should not take the job successes of those as a life goal, but let it flow and maybe someone gets to that point.
Most of us, should rather focus on making the social contract comply.
AlfalfaGlitter@reddit
Nah don't take it seriously. I was being sarcastic BC I was talking about this same topic with my friends irl.
I don't accept any job that makes me work more than 40 hours per week, the flexibility is also bi-directional btw.
CalendarFar1382@reddit
I live to work, personally. This is what I do.
DaemosDaen@reddit
To be fair, this has been ground into the collective consciousness by those in power for generations. The whole "Work to live" mentality is kind new.
CalendarFar1382@reddit
I’m not arguing that it’s a false sense of security that causes massive burnout, strained relationships, and identity crisis, not to mention the regret down the road. But hey! Python 3.14 is going to rule.
nVME_manUY@reddit
I think you need to see a psychologist
CalendarFar1382@reddit
Already do.
GrayEdmond@reddit
The symptoms you are describing are consistent with type-2 diabetes, and you should get seen about it. If you are putting in that much work, you are probably neglecting more than your health in general--when is the last time you saw a doctor for a physical? I am not judging you: I have been there, I know what months of long days do to a person, because it was done to me and I want that for nobody.
There are at least 30 minutes in a day when you are not working, but doing something that amuses you. Could be watching YouTube or reading articles. How often are you on Reddit, for example?
A half hour a day of just walking is a better start than nothing and I suggest you take it seriously. I started that way. In two years I'm down to 178 from 230 at my heaviest, but moving alone was not enough: healthy habits in the kitchen do much to help this.
Good luck. See a doctor. Maybe a dietician.
JusticeWarner@reddit
Been in IT since 2018 and am 31 now. It’s crucial you built fitness habits now and not wait until the pain becomes worse.
I weight train, train Brazilian jiu jitsu, and play volleyball. I highly recommend finding something you enjoy. Big plus if it’s social in my book.
robotbeatrally@reddit
pack a lunch you can hide under your desk in a small container and grab it like 30 min before your lunch break and pick at it while you work. then instead of eating on your lunch break go for a walk in the sun. either hit a gym on your way home or get some home workout stuff like an adjustable kettlebell or max pro or something. 30 min 3x a week is enough to keep you from losing muscle and bone density. it wont make you super buff but you'll feel healthy
brandonjor@reddit
Get the fuck up out of that chair, go for a walk everyday or even in your own office with treadmill and standing desk. When walking is too easy. I use SmartDesk 5 it switches between sit and stand with just a button https://www.autonomous.ai/standing-desks/autonomous-smartdesk-5
You can side project all you want to, but those side projects won’t get any further when you die prematurely of a heart attack.
I’m being serious.
After_Nerve_8401@reddit
What helped me was setting an hourly timer on my phone. This allows me to take a breath and stretch. I also WFH and got a cheap exercise bike that I put in my “office.” I hop on for 10-15 minutes a few times a day. It is off-camera, so I also use it during all hand meetings and the like.
NickBurnsCompanyGuy@reddit
I know a dev that bought this cool treadmill thing for his standing desk. And he codes while he walks.
kremlingrasso@reddit
You can easily fuck up your knees and ankles like that though.
Kwuahh@reddit
Your excuse for not walking is because you'll have bad knees and ankles?
kremlingrasso@reddit
Huh? What excuse? What bad knees?
poipoipoi_2016@reddit
The 3 hours a day I spent biking to and from work blew out my knees yes.
2FalseSteps@reddit
I fucked up a knee and ankle in the USMC.
Walking actually helps me. Sitting on my fat ass staring at a screen all day making excuses doesn't.
"You can easily fuck up your knees and ankles like that though."
Utter bullshit.
ephemeraltrident@reddit
I’ve never twisted my ankle sitting down… /s - kinda, I totally agree with you, movement is where it’s at, but also, I haven’t ever twisted my ankle sitting down.
2FalseSteps@reddit
I've sat on my balls, but never twisted my ankle when sitting down.
ephemeraltrident@reddit
That’s true, I’ve never sat in my balls while jogging.
So the question is, would you rather twist your ankle or sit on your balls?
2FalseSteps@reddit
I'm old enough that, no matter what, I'd manage to hurt something.
Meh. Pick and choose your battles, I guess.
DiseaseDeathDecay@reddit
Nonsense. Walking on a treadmill is probably the least injurious physical activity you can do that doesn't involve a pool.
EsotericEmperor@reddit
Do you want an injury or an ailment - you can't have both.
Aero077@reddit
I have been using a walking desk all day (8 to 12 hrs) for 14 years now. I am doing great.
When you are starting out, be prepared to gradually increase your walking time every day. Which means using an adjustable desk or having two setups.
It took me about a year before I could walk all day w/o discomfort.
It took me about two years before I could do consistent deep focus work while on the treadmill.
WoodenHarddrive@reddit
Sure but as an alternative to continuing to decompose in a chair, still a net positive.
bong_crits@reddit
I don't think there is any issues walking on a treadmill - all the problems I can find are related to running on one (or running in general).
DeifniteProfessional@reddit
An electronic treadmill for sure, but one of those resistive walk pads shouldn't be too bad, but I wouldn't try it (though I hate walking for pleasure)
DiseaseDeathDecay@reddit
As a 50 year old, so much this. Get out of that chair.
But also, get away from the screen! Switching between standing and sitting while you're at a desk is good, but standing still for hours isn't healthy either.
Walking is good. But if you really want to be healthy, you need to be doing resistance training too, especially as you get older. It helps so many different problems that develop as you get older. Osteoporosis, back pain, muscle atrophy, sleep regulation, etc. It's like a magic pill to staying younger for longer.
FreeAnss@reddit
No shit!! 16 hours of the prime of your life coding? A job that is about gone anyway? You’re going to regret the shit out of that later!
fidojr@reddit
I do walks on my breaks I gotta get off the chair as often as I can.
2FalseSteps@reddit
Do you really need us to tell you the obvious?
hkzqgfswavvukwsw@reddit
Yes pls
Daphoid@reddit
Get out of your chair. Get a standing desk and use it a bit each day.
Also, stop working 16 hour days. Your work does not care that you put in this extra effort and can let you go all the same. It's great that you want to learn, and you can still do side projects - but what you're describing in your mid 20's is what will lead to burn out in your 30's. Work life balance is something you need to do yourself.
Excercise, scratch that - just move, and eat healthier. Also enjoy hobbies and things outside of work - that'll help your mental health :)
cptassistant@reddit
For the numb hands... It's likely because of your posture, elbows are bent too much for too long and the nerves that run down under the elbow are stretched too much for too long.
Raise your chair so your elbows aren't as bent, do nerve flossing stuff, and wear elbow braces at night when sleeping to keep your arms straight... That fixed me, but it took about 3 months or so.. nerve damage heals slowly.
As for the rest, get up and walk around every hour or two.
OIIOIIOIIOIIOIOIOIII@reddit
Good tip on the nerve flossing. My doc told me to wear a sleep brace to keep my right hand from bending at the wrist. That keeps my hand from going numb in my sleep and it has worked well for me.
cptassistant@reddit
Yeah I guess I should have included that as well.. I did wear a carpal tunnel brace at night and I'm sure that helped.
From what I understand, numb in the pinky side... Elbow nerve, numb on the thumb side... Carpal tunnel
me3r_@reddit
Just find a sport that you enjoy doing and sign up to do it at least 3 times a week. I was trying to go to the gym, but it wasn't my thing, so I dropped it and was stuck in the exactly same routine of 9-5 at works, coming home and jumping on a game or smth.
Last year I got really into UFC, but was a little reluctant to start training myself, as it seemed intimidating and I though everyone will judge me for how out of shape I am and etc. But eventually said - "fuck it, just go in, do what you are being told to do to the best of your ability and go from there". Honestly I am regretting so much now that I didn't sign up earlier and wasted so much time in this destructive loop.
Now, I legit can't wait to get out of work and go train, throw some hands and what have you. I feel so great after training and in everyday life in general. Also met a lot of cool people and made new friends. One thing I would suggest is you gotta try multiple things and find what really brings you joy, for me it was muay thai, but I know people who also enjoy tennis, rock climbing, cycling etc. Don't be afraid to try new things, and don't be timid when trying them, everyone starts somewhere.
One things I would recommend is set yourself a goal, like for example train 3 times a week and just stick to it. No matter how tired you are, how shitty of a day you had just show up to the training and give it all you have left for the day, you will feel amazing afterwards.
PersonBehindAScreen@reddit
Right now I lift two days on, one day off just cycling through legs and abs, chest and biceps, back shoulder and triceps. All in the morning.
On the second “on day” I do cardio typically in the evening. The cardio for earlier in the week is one of these two sessions: 30-40 mins low-moderate intensity run (should be able to hold a conversation or just barely). OR 1 min medium-high intensity and 1 min very low intensity repeated 15 times
On the cardio later in the week I do one of these two: 2 mins medium-high intensity, 1 min rest repeated 7 times….. OR 1 min max effort, 20 sec rest. 1 min 90% effort, 40 secs rest. 1 min 80% effort. 1 min rest Repeated 3 times
TheRealBuzz128@reddit
I watch my calories now and went from 220lbs to 169lbs in about a year. Now I got a sweat suit, a walking pad and doing daily pushups.
fifarfan@reddit
Crossfit 3 - 4 times a week. 1 hour sessions burning a lot of cals. Helped me a lot in many ways, not just physically but also mentally.
Neat-Outcome-7532@reddit
Go for a walk around lunchtime, this greatly increased my physical and mental wellbeing.
I've also added a small walk after dinner.
Get a standing desk and change positions every few hours.
Get a proper chair as well. Any small improvement becomes significant when you sit in a chair for 16 hours a day.
I would also suggests finding new hobbies/activities. Your entire life revolves and depends on your job, this will lead to burnout.
thewhippersnapper4@reddit
This is what I do. It's a bit harder during the winter, but then I use my walking treadmill more.
Jeborisboi@reddit
4-5 hours a day of extra learning consistently is WAY too much unless you have a certification test coming up or something. If you didn’t burn yourself out so bad you’d be able to learn the same amount of content in an hour or 2 a day for 3-4 days a week
B0ndzai@reddit
Still doing side projects and late night learning. Boom you have time for health and exercise.
No_Refrigerator2969@reddit
watch yourself slowly get replaced
B0ndzai@reddit
If you need side projects and night learning to keep your job you already need to find a new job.
hanielb@reddit
Find an active hobby that gets you moving and you’re motivated to do.
I started with weight lifting with friends. Did the StrongLifts 5x5 program for a couple of years until I tore my ACL in a completely unrelated incident. StrongLifts 5x5 is great because you progress quickly and only takes about 45-60 minutes 3x/week to get a full body workout. It’s also very motivating to see the weights increase each time.
Now, I’ve picked up mountain biking and biking in general. It’s something I naturally loved as a kid and it feels great to get out in nature. Doing it comes easy because it’s so fun, so I never have to push myself to stay active.
I’m 33 now and my priorities have definitely changed from my earlier days of IT and coding. I still love it but feel much less motivated to grind out side projects unless it pays enough or has a big benefit.
zerosaved@reddit
Lol I can stay healthy when I’m dead
No_Refrigerator2969@reddit
😂😅🤣
_twrecks_@reddit
Find 20min per day to walk preferably outside. Find 2 hours a week to go to a gym and resistance train. Its not that hard.
BroccoliSmall5661@reddit
Hi, I (19F) went to school for programming, and currently work as an IT specialist. So, I also sit in front of a screen most of my workday. I am not a crazy healthy person, but I value it and have been working for a while to incorporate it into my life. So, from one nerd to another, I might have some tips that could help you.
First, I want to acknowledge that the field of programming is currently rather competitive, so to do well you almost have to spend every waking moment programming or thinking about programming. Especially if you are new to the field. So I don't blame you for doing that, as it is somewhat necessary for the field. However, you are right, it is not sustainable. Once you have your foot in the door, I think it is reasonable to slow down a bit and make sure to take care of yourself outside of work.
Second, I want to point out that improving physical health improves your brain function, thereby making you better at solving problems and programming. Investing in your health is one of the best things you can do for your career, especially if you use your brain a lot.
Okay, now here are the things I do:
I walk. Alot. Its easy and free. Bonus points if you do it in nature. I find that my mind opens up when I walk, and I am able to solve problems better and generally improve cognitive function. If I am not thinking about a problem, I will sometimes listen to podcasts or audiobooks to continue educating myself even while I walk. Also, I have heard there is an app that mines crypto for your walking (currency is called sweat I think). I haven't tried it but I KNOW it would help make walking feel even more productive.
I gave up video games. I will still game to socialize with friends, but for the most part I don't play video games solo as a hobby anymore. It was just too much to spend my work day and my free time sitting in front of a screen. I replaced it with other hobbies, like painting and reading. Even if you are reading programming books, or sketching data structures on paper, its better than being in front of a screen 16+ hours a day.
I get to the gym. I know its hard, and it costs money. But it is worth every bit of it. I admittedly only go 1-2 times a week, but that is better than nothing. Even just 30-60 minutes is an improvement.
I do pushups every time I am stuck on a problem. I can't do full pushups yet, so I do them on my knees or on my desk. This improves blood flow to my brain which helps me think through problems.
I am also fixing up my bicycle, and I am going to start biking to work and anywhere else I can.
I wish you luck, and I hope this is helpful to you.
No_Refrigerator2969@reddit
u live in europe?
Jazzlike_Clue8413@reddit
ya you are slowly killing yourself for a job... you need to sort that out. Immediately stop with the 4-5 hours at night and on weekends. Spend that time walking, get a gym membership, take up hiking, etc.
Mushroom5940@reddit
I’m what my doctor calls an active couch potato. Every Sunday or holiday I go on a long run/bike ride. Somewhere around 25 miles on a good trail. During the week I take about 1.5 hours to go on a walk, either in the morning before work or after sunset so it’s not too hot. If it is too hot, I’ll swim back and forth in the pool for about an hour. The rest of that time you can spend on your own but see if you can allocate some time during work as “professional development”. This is where you should be working on those side projects.
DistinctTrust8063@reddit
You would be surprised how big a difference doing minimal exercise makes
If you can set aside 5-10 minutes a day to do some light stretching and push ups you’ll be in much better shape in a month
LeeFrann@reddit
1 hour 3 times a week gym right after work.
Get to the point were you can get to 100% effort and then go past that.
LogOk7764@reddit
I stopped making excuses and made time for myself . I go to the gym every day, I am WFH but I stilled worked out when in office .
Tsiox@reddit
. Intermittent fasting (OMAD) . An hour at the gym, 3 days a week
Fa7her@reddit
I go to the gym in the mornings before work, atleast twice a week. I alternate and try to go for runs other mornings. My wife and I try to go on walks a few times per week after dinner too. Gotta stay active and moving. I park far away from the entrance at work and at stores just to force myself to move more.
bpear@reddit
Bike riding. I bike to work some days and almost always bike after work.
During the day be sure to stand and go for walks on break if you can.
Also stop using a computer so much at home. We do it enough for work.
MetalEnthusiast83@reddit
I don't spend my time outside of work on my computer. If I am not actively getting paid to do computer shit, I am not doing it.
On my lunch hour, I walk 1-2 miles every day and I lift weights after I am done with work and count calories. So I'm in pretty decent shape.
Revzerksies@reddit
I make it a point to go for a walk on my lunch hour.
bemenaker@reddit
Why are you on a computer so much at home? Get up and do stuff besides be on a computer. Your life will get much better overall.
Duke_Null@reddit
I use a watch that tells me when I have been sitting for longer than 2 hours. It also tracks how much exercise I get in a week... I recommend it for anyone who has a hard time remembering to take care of their fitness.
B3392O@reddit
I'm all about efficiency, if it ain't 2 birds one stone I don't want it. Try doing everyday things way too aggressively.
Taking out the trash? I'm joggin' with that to the farther dumpster, then taking out the recycling, might even fuck around and go check the mail too. 4 flights of stairs, probably 1/4 mile jog, fantastic.
Food shopping, all those bags of groceries in the trunk? I'm curling them shits all the way from the car upstairs to the kitchen. Just don't save the liquids for the last trip, big mistake.
Cleaning the house athletically with the vigor. Might even start wearing a headband soon.
These combined with my regular boring stationary bike/calisthenics/stretching routine feels pretty okay.
SirLongLegs@reddit
I tell my coworkers this all the time. My job is my job not my life or my hobby. I prioritize myself once my shift is done/cases are closed. I run 4-5x a week and lift on the days I don’t run. I’ll take my dog on a walk for my lunch break and just eat at my desk otherwise
ChewingHidesTheSound@reddit
Literally just stretching and taking a walk every day goes a long way
Longjumping_Ear6405@reddit
Eat for nutrition, work out, hydrate, and move throughout the day. Diabetes, HBP, and foggy brain are no way to live.
ObiLAN-@reddit
I found myself getting real tubby over the years so had to fix that.
You really just need to force yourself to take a hour or two a day for proper exercise. Hell, even just a quick jog around the block to elevate your heart rate seems to help a ton if you keep it consistent.
Shit dude, even just going up and down a set of stairs for a bit helps.
Also standing and stretching every hour really helped me with random back, neck, shoulder and general muscle pains from sitting for long hours.
mspencerl87@reddit
I walk 2-3 miles a day. Lift weights 7 days a week and live as active as I can. Stand up desk and under desk treadmill.
PizzaUltra@reddit
Get a hobby, any hobby that does not involve a computer.
I personally cycle regularly. Need to focus, keeps me fit enough and gets work out of my head.
I also do some tech stuff as a hobby, but it is super important to spend time away from the computer. Sleeping, being black out drunk or high, or being passed out does not count, I’m arrears.
jake04-20@reddit
I thought the waking up with numb hands was just my poor circulation and sleeping habits. Is that somewhat common for people that sit at a computer for long periods of time?
Coffee_Ops@reddit
For point 8 I would offer some caution: this requires some weeks of retraining for a lower benefit than the others. Always prioritize the posture aspects first because those are free and have an enormous and well documented impact.
Kayboard layouts are more of a refinement-- there seems to be some evidence that they are beneficial, but it is a lower cost-benefit compared with the others. It is still worth considering especially if you are getting a new keyboard, because you can train your brain to associate your special snowflake split ortholinear keyboard with your new layout, and thereby avoid messing with your muscle memory when you go to a standard keyboard at someone else's workstation.
I myself am currently on steps 7 and 8, and I have no issue switching between Colemak-DH / Sturdy (which I'm learning) and qwerty. (Datapoint: I'm about 10 days into Colemak-DH with 22 keys "learned" and consistently hitting 25 WPM at 98% accuracy).
Sintek@reddit
Judo 4 days a week.
Fritzo2162@reddit
Sitting too much is deadly. Get a smartwatch and listen to it. Get your butt up when it says and do a walk around the office. Just enough to get your heart moving again.
I also avoid eating fast food at lunch. I'll eat a protein bar, maybe a light salad/protein based meal.
Third, and not everyone has this luxury, is I go to the gym 3-4 times a week during lunch. I have a gym 3 blocks from our office and will to 20min of cardio + weight sets. Takes about 45-50 minutes.
The combo of all that kept me from getting an IT gut 😂 I'm 54 now and still moving around like I'm 30.
BigfootIzzReal@reddit
go to the fucking gym. all that time in front of a screen and you never googled it?
Sufficient_Yak2025@reddit
Easy. Hire a personal trainer. Go to the gym and lift weights 4 days a week. Maybe take up golf, too.
It really is that easy.
wenceslaus@reddit
I used to have awful wrist pain and even had a wrist brace for a while. That went away after switching to a standing desk with a nice standing mat.
Only one piece of the health puzzle but it helps!
Blueberry314E-2@reddit
I got a dog that gets me up and out of the house every day. I also keep a set of dumbbells by my desk and I do some basic workouts like pushups, curls, shoulder press, squats, reverse fly's, etc.
master_blaster_321@reddit
XoneHead@reddit
I’m in my forties now, and a few years ago I stepped back from tech-related side projects and home labbing. When I was younger, I spent a lot of free time on that stuff, but eventually I realized it wasn’t healthy—I was burning out and losing my passion for tech. Plus, having kids means I simply don’t have the free time to sit in front of a screen as much anymore.
I focus on learning during work hours instead. I work from home three days a week, and on those days I can take longer breaks to go for a run. I also have a dog, so daily walks are a must. On weekends, I hit the gym, and I try to squeeze in at least one gym session during the week.
Creative hobbies help a lot too—I got into music production and bedroom DJing for fun. I’ve learned that work is like sports: real growth happens during rest. If you break that balance, you’re on the fast track to burnout or serious health problems.
Status-Theory9829@reddit
I've always encouraged my teams to get their heart rates above 120bpm at least 3 times a week for an hour. If it's nice out, do it outside. Outside land is a beautiful place (location dependent).
N8B123@reddit
When was the last time you went outside and looked up at the stars?
RikiWardOG@reddit
Not a dev but what helps me is having a very active dog. Oh you thought you could chill after work, naw son now your GSD wants to go an an hr walk. Also, stretch after sitting for long periods. Even getting to a gym for 20-30 mins twice a week for a basic full body routine will do wonders. Eat better. More veggies, less frozen/processed foods. Last, stop giving a fuck. Seriously, it's a job. We're here for a short time and have 1 life, make it count for what you want it to be!
WildChampionship985@reddit
I got a husky from a local rescue right before I retired from the Army in order to maintain an active lifestyle. She's great. I am working full time and finishing my degree online with my GI Bill, but we still get out at least 1.5 hours daily and dog park time on the weekend.
Level_Working9664@reddit
I walk 5km every other day.
It's the only way to stop ballooning in size.
ColorfulImaginati0n@reddit
Clock out right at 5. If you get fired or worse, your company will just replace you so why kill your self over a corporation that sees you as a number.
Ever since I started setting healthy boundaries and guarding what little time is left for me at the end of the day my health has improved both mineral and physical.
I joined a Crossfit gym that I do 4 times a week in the evening and also play pickup soccer with some friends on weekends. You just gotta make time for yourself and get out and do what you love.
Frothyleet@reddit
Just to be clear, you've talked to a doctor about your symptoms, right?
Aside from the obvious environmental causes there could be other things in play, and numbness and random pain can be precursors to bad stuff.
RustyU@reddit
Mountain biking, good for the mind and the body (unless you've crashed, then it's very bad for the body).
jclopez12413@reddit
I'm sort of in the same position- in front of screen all day, don't do much when I get home either. However, I make it a point almost every morning to get up at 6AM and do a 30-45min workout and eat sensibly. That's really all it takes, just find the will power and discipline to get up early and knock it out, that way it's out of the way. Remember, if it doesn't challenge you, it won't change you.
natefrogg1@reddit
An exercise bike with a little table stand thing to place a laptop on has been a fun way to get some cardio in. I can get work done, watch a show, do some gaming, sometimes I totally lose track of time and 2 hours have gone by instead of my normal 45-60 minutes
ChabotJ@reddit
This has to be a troll post. Lift something heavy, eat some vegetables, get outside.
arf20__@reddit
I do nothing but I eat well. Im not 25 but I'm 19 so I guess im just lucky to have been conceived with twink metabolism. I'm going to go vegan to avoid twinkdeath though.
itchyouch@reddit
Basically synthesized from hundreds of hours of podcasts from Rhonda Patrick, Peter Attia, various guests on Modern Wisdom, various personal research.
Support the biochemistry of the body by getting all the nutrients.
Then stimulate the growth and maintenance with exercise.
Everything else is gravy.
adunedarkguard@reddit
Don't drive a car. Walk, and bike places. Add in a bit of strength training.
TheKingOfSpite@reddit
Go bouldering/rock climbing. The off topic positives are: Social Fun Great for physical and mental health
The on topic positives are that it will strengthen your tendons and connective tissues which is where you're likely to develop problems arising from your lifestyle
ResponsibilityLast38@reddit
I dont rock climb, thanks to some physical limitations, but I have lots of friends who do and would sometimes join them and hang out as base camp while they do their thing. So I would meet and chat with other folks coming out to climb popular spots. I gotta say, rock climbing is a networking hobby. It is astounding the number of people who rock climb that work in IT or highly technical fields.
_Moonlapse_@reddit
Yoga
Cynyr@reddit
Helps to have a little kid.
"Come swim with us!"
"Come ride bikes with us!"
"Let me practice my martial arts on you!"
"Spin me!"
"I bet I'm faster than you!"
And I can't say no to my kid. I "lose" a lot of races. One day though, I won't hold back.
WaterOwl9@reddit
Your lifestyle is taxing but you can do a lot of things to keep it going over your head.
1) Pomodoro technique to take breaks often 2) Stretch and build good core strength to maintain posture while working 3) Keep healthy diet so your body is not hogged down 4) Bright and early beats late night 5) Get rid of coffee and stimulants
Khue@reddit
Up at the gym around 4. In my chair at home logged in by 7. At 11, I take my dog for a walk when it's not too hot out, grab lunch, and return to the desk by 12/12:30ish. Then I finish out the rest of the day. I have an uplift desk so I try to stand up as much as possible.
CaptainObviousII@reddit
I don't know what your building looks like but one small thing that I have always done is to never have a local printer. I send all of my print jobs to the other side of the building. If there is a need for confidentiality, it is sent to a mailbox set up on a copier. I also only have a 16oz. water bottle so I refill that probably 5-6 times a day and always at the cooler furthest from my office. I park on the opposite side of my building so it is 4x further to get to my office. Use the rest room furthest from your office (or up a flight of stairs ideally). Just doing this every day adds about 6,000 steps to my routine. All very simple and subtle changes you can make that add up.
_Jamathorn@reddit
Key for long term health. MAKE TIME for you. Say no to anyone. You matter more than any job, code, or problem.
EddieValiantsRabbit@reddit
Join the rest of us nerds at jiu jitsu class. There’s a TON of IT guys there.
txthojo@reddit
Life is a marathon, not a sustained sprint. Now in my 60’s I look back on all the folks that worked 12+ hour days and they were laid off at the same rate as those that worked a straight 8. If the side projects are beneficial to you personally then keep doing them, but no one will remember your sacrifice. Take a 10 break every hour and go for a walk or stretch. Take the time off you are owed. Don’t feel guilty if you aren’t putting in those massive hours.
SlipBusy1011@reddit
The mind can only take you so far.
imnotaero@reddit
I know you're talking about physical health, but what you wrote also sounds like someone pretty isolated. Introversion is one thing, and this sounds far beyond this.
My recommendation is to try to kill two birds with one stone. Find a local running group (often organized through running shoe stores) and sign up for a program appropriate for wherever you're at. They might meet three days a week for a run, often starting and ending at a pub.
sonicbluestrat@reddit
Cut down working at home, cut down the side projects, unless you're broke and just trying to make ends meat(then that's a whole other conversation)
Join a gym and lift weights, start running(or other cardio), cut out as much processed food as you can, limit sugar intake. Ta-da you feel better.
Good luck! Office jobs will slowly kill you.
Madmasshole@reddit
Get a massage like now. Best thing I’ve done in a while.
Hebrewhammer8d8@reddit
Let AI do your work and go outside touch grass.
L_Dextros@reddit
Here is what helped me: - Standup desk, I aim to stand at least 50% of the time while at my desk. - Stretching in the morning and throughout the day will do wonders for your body. - Remember to take breaks! Go for a walk or get some coffee. - As far a digestive issues, a lot of mine cleared up when I stopped drinking so much sugar (creamer, sodas)
selfishjean5@reddit
Morning gym before work. Padel or swimming after work .
Rest on weekends when not in call.
MyPackage@reddit
I do group fitness classes at orange theory 4 times a week. I have no motivation to work out by myself but doing a class forces me to work
DHT-Osiris@reddit
Something I learned recently: You'll spend the same amount of time dealing with your health one way or another. You can either deal with it now, and stay healthy, or deal with it later, when it'll be more expensive and you'll hurt a lot more.
Take care of your health when it's easy.
mariachiodin@reddit
Been in your shoes, man. Get up, get some dumbbells or kettlebells and just start lifting metal from the floor and putting it back. Repeat that for a while. Eat, sleep at frequent intervals. Socialize. Meet a lady, fall in love. Have kids. Write poems and a book.
See I have the same way of behaving than you, I love solving hard and complex issues. The reward is intoxicating, but in order to be able to solve more you have to take of your health.
I read this book and it kind of helped me start with memory training that led me to other things that helped me improve my overall mental health!
Limitless was the book by Jim Kwik
Good luck, man. Wish you health!
Hudson1@reddit
Shit, I’m taking notes from these replies I’ve been burning my candle at both ends and driving with the check engine light on for as long as I can remember.
adappergentlefolk@reddit
do literally any endurance exercise at only moderate intensity for 30 minutes a day you highly regarded individual
NeverDocument@reddit
Go touch grass. Seriously just get up and move, outside if you can.
Start cooking your own food. I don't mean putting frozen chicken tenders in the oven, I mean learn how to properly pan sear some meat, roast some veggies, etc.
If you don't have pots/pans/etc go buy an air fryer and look up air fryer recipes.
Go to youtube and lookup any yoga flow that's 10-20 minutes. Start doing that 3 days a week.
No amount of blue light filters, ergo chairs, standing desk, ergo beds, supplements or red light therapy are going to take place of not being stagnant 12+ hours of the day
Kahless_2K@reddit
Eventually, you figure out that you can keep your dev time during work hours.
kerrwashere@reddit
How do you commute to work? I started biking and feel amazing and one of my first IT jobs was on a campus and i walked to all my clients. I would bike after work and i literally was in shape from just staying active
McDonaldsWi-Fi@reddit
Do minimum 30 mins of cardio daily, at least in zone 2 or something.
Also strength training, especially stuff like squats and deadlift, will help combat the poor posture you likely have.
Lifting for an hour and cardio for 30 mins daily. What's 1.5 daily hours when it means you will live longer, happier, and healthier?
TequilaCamper@reddit
get a dog.
notHooptieJ@reddit
get up, go outside, do 15 minutes every 90 of just walking outside.
Pick flowers, pull weeds, wtch birds;
Its as much about getting non-processed building air, sunshine and stretching as it is about ""exercise""
green breaks and spaces have been proven to improve mental health, and simply walking for 15 minutes 4 times a day will help that cardio (yes, even just walking)
Next up is diet; Quit eating garbage; you dont need to go vegan, but ffs, if you're slamming 3 pots of coffee a day and a pack of smokes...
Put somethign good in your body to counter that; fresh meats, veggies and natual unprocessed starches.
Not tendies and ranch;
eat a salad with a steak, put something green in for everything brown or tan in.
Its not rocket science, it doesnt require a revolutionary change, just some subtle habits to add or remove.
FairTree8818@reddit
Nah man. You need to be prioritizing your health over work. You only live once and you want to start your career healthy and end it healthy.
WitheredWizard1@reddit
100 pushups 100 sit ups 100 squats and run two miles every day
Honky_Town@reddit
Drugs. And more Drugs. Shut work related things off if the clock rings and drink some booze so you can say sorry boss already drunk and out of worktime. Not allowed to do any work right now.
Apprehensive_Bat_980@reddit
Gardening
RabidTaquito@reddit
Nothing's gonna happen until you start giving a fuck. Get the hell out of that chair.
JayTakesNoLs@reddit
Climbing gym 5-6 days a week, cardio twice weekly at least. Don’t get to go home and settle down until probably 9pm but trading the time for my health and to keep me strong is well worth it.
theinternetisnice@reddit
I used to kind of roll my eyes at Fitbits and Apple Watches but having those things actually track your physical activity really is a great motivator to change your habits.
Get one of those, set some modest attainable goals. And every time you feel it buzz on your wrist to remind you to move, commit to doing it.
nerpish2@reddit
Work less.
-eschguy-@reddit
Standing desk, bike places whenever I can, go for walks.
Liquidretro@reddit
Got to readjust those life priorities. Your body needs a break and to do some other things. Props for realizing you have a problem and doikg something about it.
Downinahole94@reddit
I lift free weight at home in the morning and listen to music. It gets the blood going, also builds up the forearms which is what you need for the hands.
Ergonomic mouse and keyboard helped me a ton.
Also, try to not drink alcohol regularly.
DonSluggo@reddit
Spend some time on yourself and be kind to your body. Surely you can dedicate an hour three days of the week to exercise whether it’s weights or cardio.
pbyyc@reddit
Exercise during your lunch break and don't touch a computer after hours is my trick
After work its all about being outdoors if I can
ITnewb30@reddit
You don’t NEED to be stuck to the computer for that many hours a day. Something tells me that every additional hour after work is not spent on continuous learning and productivity.
Cut out the computer time that is probably just dinking around and spend an hour and a half at the gym 3-4 times a week. Meal prep, plan your meals, etc. Go the F to sleep.
I’m not a dev, but a sysadmin. I have two small kids and too many hobbies to count. Time is TIGHT, but I make it work. I promise you don’t need that much time to learn new technologies as they come.
TundraGon@reddit
By not opening that 16:00 ticket Karen submitted on a Friday.
akiva17@reddit
I’m in a similar position, 10+ hours of sitting in front of a screen per day, for me personally it literally feels like Golf is saving my life just by walking and getting outside. If you’ve never played before, I would highly encourage you getting cheap used clubs and either finding friends to take you on a round or just get a quick lesson and try a round.
phillymjs@reddit
You have to want to change enough to break your current routine and establish a new one.
Just about 7 years ago I was finishing up a 9-month period where I dropped 130 pounds through severe diet and exercise. I’m talking like 1000 calories per day and up to 2.5 hours of cardio every single day. I managed this while working a 9-5 job in an office I had to commute to daily.
I’ve kept off all but about 10-15 pounds of it. I still monitor my caloric intake though I eat normally, and still do 1 to 1.25 hours of cardio daily. I’ve put over 18,000 miles on an elliptical.
fungusfromamongus@reddit
I ended up with type 2 diabetes because unhealthy eating, sitting at desk. Being a fat ass.
It was the bad kind of diabetes then I ended up with the doctors. Made a lifestyle change there and then.
Now, healthier, gyming every day, sitting in the sauna, talking with randoms about crypto 😂, I’m much healthier and healthier.
Just the other day, my doctor has removed me from all medications.
So be healthy and stick to it.
Without your health, you ain’t got wealth
Connect_Hospital_270@reddit
I leave work at work. Walk the dog and eat healthy, which for me is virtually no carbs. Any carbs give me brain fog and bogs me down.
That's pretty much it.
Bebilith@reddit
Leave at 5pm. Leave my laptop in my locker when I leave. Don’t do on call.
I might check teams chat on my morning train commute in to see if the half of the business that started 2 hours before me have reported problems to the service desk. Might.
Particular_Archer499@reddit
Most the devs I know stay healthy by being incompetent and making my team decipher whatever the fuck it is they are trying to do.
abstractraj@reddit
Set a reminder to get out of the chair at least once an hour and stretch. Really though, you need to do something for fitness a few times a week. I also used to play flag football on the weekends
DefinitelyNotDes@reddit
Lots of Move Free Advanced and pokemon go + bike riding. Also zero caffeine and tons of water.
va_bulldog@reddit
I start my day off by working out and plotting my day out knowing that it may not go exactly to plan. I realize I am only one person and there will always be another ticket/issue. I have hobbies outside of work like gaming, Sudoku, Legos, and going for a nice cruise. My wife makes sure we space out our vacations evenly throughout the year.
I make sure people are using the right processes whenever possible/applicable. I don't let people make their problems mine. I take lunch outside of my office, even if I'm just sitting in my truck under a tree in the parking lot.
Gotta take care of you or the stress will eat you alive.
rubber_galaxy@reddit
You don't need to buy anything, you need to touch grass lol. Don't spend 14 hours a day in front of a screen
sencha_kitty@reddit
I get up from desk and walk around frequently. They say sitting is the new smoking. I have avoided becoming overweight by not eating bread or crackers ever and beef and chicken sparingly. I eat a lot of beans fish and rice in that order. The exercise thing I never got the hang of. Working hours are so variable
man__i__love__frogs@reddit
Spend less time working.
Get a standing desk.
A really specific piece of advice, talk to a physio therapists or even gym trainer. Even if it's some kind of virtual thing. When you sit for extended periods or use a mouse and keyboard, you are extending or contracting certain muscles for extended periods of time. This can really weaken them, and doing the 'opposite' motion to strengthen them is not always straight forward or intuitive.
I used to have problems with my shoulders which then led to neck pains and a tension headachess, but I've gotten a pretty good wrap on that over the years.
A trackball may help as well as alternating the hand you use your mouse with if at all possible.
fadingroads@reddit
You need some activities and hobbies that take you away from the screen.
For me, it means going to a gym or at least being active outside 2-4 times a week. I have hobbies that do not require a screen to enjoy. I go for walks with my dog regularly. Simple things like that.
Though I'm not going to say all my hobbies and interests are away from a screen, that would be lying, but I can say with confidence that it's pretty balanced and that days where I'm always looking at a screen for 8-10 hours without stopping are at a minimum.
DeifniteProfessional@reddit
I must say, I've always been the same. I work, but I also enjoy using the computer outside of working hours. Whether it be a personal project, like making music, or entertainment like watching movies and gaming.
If you've not got the right mental state, it's easy to accidentally become unhealthy.
The key is: Eat well, drink well, and fit in some sort of exercise. Personally I try to walk twice a week, and swim when I can (though that's only once per week at the moment, it's still progress).
Having a desk job doesn't mean you have to be unhealthy, it just means your personal time should have some exercise devoted to it, as opposed to a factory or warehouse worker who is exercising during their work day
Xibbas@reddit
I’ve been going on walks or even doing 15 minutes on a treadmill/elliptical has helped a lot.
Get a standing desk as well, make sure to take breaks and get up every hour or so if you can.
TeflonJon__@reddit
There’s clearly a work-life balance issue if you’re working a full day then coming home to… work another half day??? You doing this everyday is your choice it sounds like. If it’s mandatory then you need to speak with your manager and see what the options are - if none, start looking elsewhere. 25 seems far too young to be feeling like you do. That’s my $0.02
CornBredThuggin@reddit
Go for walks during the day. If the weather isn't too bad, I go for a 20-30 minute walk during the day. I do the same thing in the morning before work. On the weekends, I go to the gym before anyone wakes up.
I also have started to watch what I eat. I rarely go out for lunch. I usually pack leftovers. If I do snack, it's something healthy. While I do on occasion get junk food to snack on. It's only done once a week.
TacodWheel@reddit
Only work my scheduled hours, 8-430. Get up frequently (at least hourly) to use the restroom, get some water, chat with coworkers. Go for a 30 minute walk at lunch. After work I usually go for at least a 30 minute walk, or bike ride. I generally try not to touch a computer outside of work.
RegularOrdinary9875@reddit
Youre young so you could do it. Now, you need to change if you want to help your self for the future. No1 every day take 1 hour to walk. Walk randomly just walk. Then after 1 month, 1 day of walking 1 day in the gym (hire personal coach for first 3,4 months). Also fix your sleep, 7h at least per day and try to eat "regular" food, with vegetables and fruits and you will be ok soon
Darkside091@reddit
Switched to plant based eating 5 years ago and started walking every single day. Lost 65 lbs. Can’t believe the crap I used to eat. Feel so much better, look so much better and my Dr loves me. Do it.
Ok_Programmer4949@reddit
physical health is paramount. Take care of yourself, please! I use resistance bands to be able to put in a light workout on a regular basis when I don't need my hands for things.
I advise you to take about fifteen minutes every two to three hours and take a short walk or find an exercise routine that you can do quickly to help you stay in shape. It takes a little getting used to, in order to find your rhythm, but it's super important!
evetsleep@reddit
Turning 50 this year..been doing some form of IT pretty much my entire adult life. First things first. Your health (physical and mental) comes first. No matter what listen to your body. Second comes family, then career. Numb hands is a very serious problem and you need to get that looked at ASAP and possibly let your work know as that is signs of a repetitive injury such as carpal tunnel and you may need some form of workers comp and treatment that involves a more ergonomic work environment. You need to get that checked and you need to adjust how you're working (and how long).
With that out of the way, I'll be honest, I wouldn't be where I am (principal in a very large tech company) without a lot of work, long hours, sacrifices. However there are ways to do this and still remain\be healthy. You need to get up and away from your desk during the day at least once an hour. Set yourself an alarm if you need to, but you cannot sit at a desk that long and not have health problems. Every hour or so stand up, stretch, walk around, maybe get some water (you're hydrating right?? Don't down coffee all day). If your work offers the option for a standing desk, that may be something to look at. I've been using one for \~10 years and I'd never personally go back.
I appreciate your post. It's clear that you recognize that something is not right. You need to listen to that instinct that tells you something needs to change.
Take care of your self fellow sysadmin. Sure your career\work is important, but not at the expense of your mind and body.
zerocoldx911@reddit
I’ve been doing this for 14 years now, 4 times a week gym before work, no side projects unless it’s away from a computer.
Warmachine-@reddit
I know some people on this sub will say get a standing desk, ergo mouse and keyboard, better chair, adjust your monitor height, etc. i have standing desk now and honestly, I rarely use it because it just strains my legs after an hour or so and it’s harder to concentrate.
While all of that can help, I’ll say what worked for me and has completely gotten rid of any wrist, neck and back pain, you have to exercise. I took up the climbing gym near me and it works really well for me. It’s actually fun and keeps me active. I even do biking from time to time.
I was also in a similar lifestyle you have now, 9-5 sitting and then go home and sit for another 4-5hrs. I still do that 1-2 times a week but with exercise, I don’t feel any pain anymore.
OIIOIIOIIOIIOIOIOIII@reddit
A standing desk will also give you the perfect sitting height too. Even a simple IKEA desk with height adjustable legs can help.
kerosene31@reddit
When I was in high school, I didn't learn much. However a gym teacher of all people said something that stuck with me all my life.
Our gym teacher was speaking to a bunch of graduating seniors in high school.
He said, "This (being around 18 or so) is the best your body will ever feel. It is all downhill from here."
That moment burned into my brain. First, because I thought this guy was full of **it. Later, because I realize he was 100% right.
25 is still super young, but you can't push like you could even a couple of years ago. Every year you will be a little more tired, a little more sore, and get less done. The hope is, your experience builds and you work smarter, not harder.
Personally, I went too hard into my 30s and hit a wall (and an emergency room bed). Don't do that. Listen to my oddly profound gym teacher from many years ago.
AvocadoPanic@reddit
My YMCA opens at 5:30, I see trainer there twice a week.
Getting it done first thing, early in the day before my calendar / schedule turns to shit has been helpful for me.
I_ride_ostriches@reddit
I work out before work two days a week, play tennis a couple times a week and have two toddlers to chase around. There are body weight calisthenics routines for free on YouTube. Do those 2-3 times a week.
Also, eat well. If you eat pizza, burgers and fries 10 meals per week, you’re going to be unhealthy. Eat some salads and other high fiber options. You don’t want a chronic bowel problem.
Harablo@reddit
My Fitbit watch tells me at regular intervals throughout the work day to get up and take 250 steps, and when I get home I take my dog for a walk until I am at my 12000 steps for the day.
Also once a week I try to get out and play some sort of rec league sport (personally I do pickleball or racquetball) to get my heart pumping a bit more. I picked these sports because they are relatively cheap and easy to get into, as well as you just have to show up to a open court day to find people to play with and not require getting a dedicated team/partner.
EveningStarNM_Reddit@reddit
This is why unions were created. Create one. The corporation you work for has no legal choice but to care only about profit, and it will use you up and throw you away. You're no good to anyone if you learn a lot but die of bad health before you can use what you know.
TehWeezle@reddit
Start with 10 push-ups a day and a walk after lunch, don’t overthink it. You’re debugging code but ignoring your own hardware. Fix the meatware, dev.
omgitskae@reddit
I get up and walk regularly during the day and do 1 hour of intentional exercise before or after work, with one or two rest days per week depending on how I’m feeling. I also love cycling and try to go out 3-4 times per week and while it’s a major workout I don’t consider it with the intent of working out.
Also eating decently is fairly important. You don’t have you eat green stuff for every meal, but at least be aware of what you’re consuming and balance it as well as you can.
can-opener-in-a-can@reddit
How do I? Strength training and cardio. Strength training 5-6 days a week, cardio 3-5 days, but I try not to exercise more than 90 minutes a day.
joeyl5@reddit
Forcing myself to walk 10000 steps a day as a goal. That gets me off my desk at least 4-5 times during an 8 hour day. On the walk I meet people and chit chat with other groups that are not IT and it gets my mind off issues I'm working on. Guess what? It even makes my mind sharper once I'm back to my desk
NarrowGate1@reddit
Standing desk but don’t switch straight to it. If you can set it up so you can bounce back to sitting. It’s a bit hard to switch to for all-day work at first.
And chiropractor!
BalfazarTheWise@reddit
I’m the exact opposite. I do the bare minimum at work, make 6 figures, and spend most of my free time exercising.
illicITparameters@reddit
Yeah you probably have some cervical spine issues causing the numb hands.
Thats not fucking normal my man.
Wonder_Weenis@reddit
I spent entirely too much money on a physical record collection that I listen to, all day, every day.
Forces me to get up and flip the record. I often have to run stairs to flip the record.
ttgl39@reddit
Please please make sure you take care of your eyes before they get permanent damage like me. I have really bad dry eyes, some of the glands in my eyes have died permanently and its honestly miserable having severe dry eye. Make sure you do the 20 20 20 rule, and wheat pack every now and again
knightofargh@reddit
Work less volume and skill up on the clock. Work will still be there and you will be replaced in days if you die in the traces.
Remember that CEO who got culled? He was replaced before the body was cold. You are just as replaceable.
buzzy_buddy@reddit
look into carpal tunnel stretches and do these twice a day.
additionally, look into plantar fasciitis stretches. Having your achilles tendons under no tension for extended periods of time can lead to achilles tendonitis which causes crazy heel pain.
getting up and out of your chair is going to be the best thing for you in the long run.
be safe and take care of yourself. You're only 25 so you have a lot of time to correct anything that's "wrong" right now. It may take time to get into a rhythm, but I believe in you. the fact you're even asking means you know you need to, so keep that mindset!
alexferraz@reddit
1 hour workout a day and at least 10 thousand steps.
dreamersword@reddit
I am 40 this year and just started doing the 30 minute workout at planet fitness It's $15 a month and I do it 3 times a week the results have been awesome I feel better and it's fast. I also recommend a standing desk.
Megafiend@reddit
Get away from the screen and go for a walk, lift, run, fuming a sport. There's no magic trick. Stop wasting your life in front of a screen.
Gummyrabbit@reddit
Screw the side projects and go outside.
skiitifyoucan@reddit
Why are you working 5 hours after work and 15 hours on weekends ?
NotYetReadyToRetire@reddit
I didn't. After 50 years in IT, I retired earlier than planned after a diagnosis of heart failure and my cardiologist (there's a phrase I never wanted to have in my vocabulary!) asked if I was planning to retire or die. I retired; 3 months of outpatient cardiac rehab and an all-new diet means I'm probably healthier than I've been in decades - but I'm not going back to work, even part time.
ITSONLYAGAME2021@reddit
3x swimming a week and daily walk dog
Weird_Presentation_5@reddit
Don’t be fucking lazy. If you don’t have 30 min a day to exercise then that’s on you. 30 min dude.
Helpjuice@reddit
This is a 100% self-inflected massive health issue your are putting on yourself. Step 1: Workouting out and eating healthy takes priority over everything.
Now with that in mind everything else should revolve around you being healthy no exceptions.
You should be getting up and moving around for 15 minutes every hour or so. When you get home you should be spending an hour working out hardcore doing weight lifting and cardio. 80 weight lifting / 20 percent cardio.
Working on anything computer wise should be shut down at least an hour before you go to bed, phone should be kept in another room or kept face down on your nightstand with it set on do not disturb.
TLDR: Health first, everything else resolves around your health and WLB.
bjc1960@reddit
I run during lunch and do weights in the AM.
My situation is not the same as others, given my role at the company and how I work from home. I work a lot.
redunculuspanda@reddit
I was you into my 30s
I discovered some outdoor hobbies on the water that get me away from a desk. Also park run is great.
Now I have prebooked gym classes 3 or 4 times a week that (as I’m committed) force me to leave the house.
I love technology, but you need a balance. Find the fitness thing that clicks for you. Hydrox or CrossFit are terrifying but excellent ways to kick your arse into shape.
iamfab0@reddit
I'm a technical engineer, IT enthusiast and somewhat of a gamer, so on some days I tend to have a long screen time
I started lifting weights a couple of years ago and have stuck to it ever since. In terms of health benefits, I have seen huge improvements, both physical and mental
It's also great from a social perspective, if that's something you're interested in
If you're not interested in going to the gym, there are plenty of other physical activities you can try
badaboom888@reddit
whats ur end goal spending x hours a day essentially having 0 life outside of work and doing dev work?
tempest3991@reddit
Can’t wait to die and look back and realize you wasted your entire life staring at a a screen.
Adhonaj@reddit
my personal solution was: (finally) start a sport as a counter balance for my health (mind and body). I started to do Wing Chun last December. I force myself to practise twice a week and more, most of the time I'm looking forward to it - it's so relieving, you won't believe it before you went yourself a few times. I feel so much better now, I would even say almost happy. It's just great. The right mindset is key though, set yourself up for a positive outcome. I'm lucky to have an awesome SiFu though, so there's that.
However, now I'm so much more chill at work, look at things more professionaly with a healthy emotional distance and react to stupid issues with more ease ("better laugh than cry"). I clock out on time and then the work goes where it belongs: out of my head. Doesn't work every day, but it's close enough!
ThemB0ners@reddit
4 days a week at the gym, try for 10k steps a day.
Move it or lose it is a definite thing. Sitting all day will kill your hips and legs and posture.
ananix@reddit
Diet coke
Ssakaa@reddit
There's a subset of people I've met over the years that seem to think "if I just wait, things will change and maybe it'll be better", or "good things will come with time", etc. That's not how the world works. Chances for change do come by over time, but if we do nothing to prepare for them, we either miss them or get blindsided by them. Neither equates to "better".
This situation won't change until you change. You have agency. You make the decision of how you spend your time. If you keep doing the same thing, you'll very likely continue on the same trend line you've seen until something breaks, and that something is quite likely your health.
Prepare for the opportunities you want in life. Get out of the house/office, meet people, find a hobby, get exercise, etc. Preferably a hobby that isn't sitting down all the time.
I've watched a lot of people fall into that pit. The western world is so completely broken on a consumerism mindset, and has been for decades. No amount of "stuff" is going to make you change your habits. It'll just add to clutter, amplifying any existing propensity for depression. Use what you have to start with. Schedule an hour a day and go for a walk somewhere new in your area. Attach excitement, anticipation, and curiosity to the change. Break the routine. You have to break the existing habit before you can build a new, healthier, one.
RandomThrowAways0@reddit
Gym membership
Standing desk
Wall the dog
I see too many admins who also don't make good use of their lunch time. Hit the gym on your lunch if it's nearby. Hell, I even sauna after my lunchtime workouts. Keep your heart rate up and your body moving.
Chance_Response_9554@reddit
If you have the room, buy a concept 2 row, bike, ski or strength erg and set a schedule to workout 4-5 days a week.
I do bike and ski erg 4-5 days a week for about 20 mins each. This helped me lose 60lbs in 6 months last year.
ITCareerSwitcher@reddit
Lots of great suggestions here!
My two cents: start with a small habit.
Some small movement habits might include: * Take a 20 minute walk during your lunch * Take a 10 minute walk every hour, even just a lap or two around your building * Take a 10 minute walk before you log on in the morning or after you log off in the evening
Some small diet habits might include: * Decide on a healthy breakfast item and eat that every day * Decide on a healthy morning snack and eat that every day * Decide on a healthy afternoon snack and eat that every day
Pick one small healthy habit and do it every day for a week. At the end of that week stack another habit on top of the previous one.
IME the enemy of healthy changes is having to think about it all the time. If you’re able to build habits where you can get out of the cycle of having to decide and get into habits that you don’t think about doing; that’s how you shift your lifestyle. (e.g. “It’s time for my daily walk.” is a lot easier than “I know I need to exercise today, but I don’t know what kind of exercise to do.”)
bobs143@reddit
Take some time to not work. I work my hours and when I go home I walk my dogs. Weekends and reserved for yard work and hikes with my wife and dogs.
And get up and walk around the building during the day.
gangaskan@reddit
Find a healthy ground in regards to work.
Are you doing it to pay bills or what?
My work stops the second my shift is over unless I'm on call.
Get some hobbies, enjoy life! Go to the gym and work out stress. It will make you better in the long run.
Also if or when you have a family you won't be working those long days often.
Visible_Witness_884@reddit
If you're at all smart, you already know what you have to do. There's no amount of ergo chairs or mice that will help a couch potato.
TheLostITGuy@reddit
Stronglifts 5x5.
It's the simplest weight lifting routine. There's an app that takes out all the guess work. All you have to do is show up and move the weight.
Arseypoowank@reddit
When you finish for the day GO FOR A WALK. Just a brisk 30 min walk a day will dramatically improve your health both mental and physical. And control food intake, that means, no soda, no junk food snacks between meals and breakfast, light lunch like a sandwich with fruit, sensible sized evening meal.
Keithc71@reddit
I try to use my lunch hour to do weights 3 or 4 times per week
peraving@reddit
If you keep this up, your back/hip/leg muscles will shorten and something simple like picking up an item will strain and damage a nerve. It happened to me and was a wake up call. Join a group fitness class and stretch your hamstrings, psoas, and quads etc.
WickedWastefulness@reddit
I go to the gym 5 days a week after each shift. I stand up and jump around/stretch usually once an hour. You're not glued to the chair. In some down time get up and move around!
Vindalfur@reddit
Go out for a walk in your lunch break. Workout before or after work (or at the lunch break if you can do so)
I do crossfit or lift weights after work. And I try my best to eat healthy. One coffee cup at work, rest is water. I also take my breaks and step away from every screens in my coffee breaks and lunch break. I live knitting for 10-15 mins in my breaks :)
Vindalfur@reddit
Also, find a workout YOU like.
Coldsmoke888@reddit
What’s the point of this non-stop work and then more computer time after work? That’s unsustainable and you are literally killing yourself.
PanicAdmin@reddit
First thing in the morning, do some exercise, than breakfast, then shower, then work.
Take a walk after lunch, under the sun.
After that, all monitors and light on "amber mode", and after 18:00 use only low-lights.
DrSpockTheChandelier@reddit
Recent studies have shown that frequent 15 minute "exercise breaks" are just as, and in some cases more effective than the traditional hour scheduled to work out. So, don't get hung up on having to schedule a solid hour off. A lot of people have had success tying a 10-15 exercise routine (think jumping jacks, resistance training with bands/bodyweight) to regular things like "every time I go to the bathroom, I will do some jumping jacks and a set of this band exercise." You would probably be best off starting with posture-correcting exercises to correct the imbalances often caused by sitting all day.
If you like podcasts, listen to MindPump, they know their stuff.
For me, there is a gym right next to my office that my company subsidizes my membership to, and that is where I go on lunch and get a good 45 minute routine in, but I have been lifting for many years.
jeezarchristron@reddit
I stop work at 5 and do other things like yardwork, beat on a punching bag, make a nice dinner and generally anything other than work. Exception being an emergency call. I used to deticate myself like you but came to the realazation it was not helping my advancement, only keeping me in the same position. When I started to cap my work ethic to better balance my personal time is when I started to get promoted. My guess is I was doing the work of two for the pay of one, why would they remove me from that role?
Robert_VG@reddit
Compromise.
Do you want to compromise on health, or on Dev time?
Then build your day around that.
Ideally, form a new habit / routine.
I used to do the same thing, long hours and late nights but have readjusted what’s important.
AuroraFireflash@reddit
gym - strength training is subtle but it helps a lot - pay for a 1-3 times per week trainer if you need
get a dog that requires walkies
pickup a different hobby that is outdoors
There_Bike@reddit
I really enjoy my standing desk. I make it a a point to go walk almost a mile every lunch break. I take 2-3 breaks and take the four flights of stairs to get outside.
It’s really hard. I came from a very active job so I feel like a potato here doing IT now but I’ve also changed my diet to reflect that I don’t move as much.
GuyWhoSaysYouManiac@reddit
You know the answer. Cut back your screen time and work time dramatically and start exercising. If that requires getting another job then do it. At 25 you are still very young and have plenty of time to change course, but no job and no money in the world are worth your health.
At the very least, put exercising 3-4 a week in your schedule and make it the priority. Schedule your other activities (especially work) around your exercise time, not the other way round. And don't go crazy if you have been inactive. Even going for a walk is probably a good start
ThatBCHGuy@reddit
Excercize. I run an hour a day and gym a few times a week.
ThrowRA_RoomTrouble@reddit
good posture + vertical mouse