Exercises for Developers: How to stay healthy and fit as a developer

Full Workout Routine for developers

• Warm-up (5 minutes):
  • Neck stretches (30 seconds each direction)
  • Shoulder rolls (1 minute)
  • Arm circles (1 minute)
• Workout (20-30 minutes):
  • Jumping jacks (30 seconds)
  • Side hops (30 seconds)
  • Plank (3 sets of 30 seconds)
  • Standing bicycle crunches (30 seconds)
  • Leg raises (30 seconds)
  • Squats (3 sets of 15 reps)
  • Wall Angels (3 sets of 10 reps)
  • Hip Flexor Stretch (3 sets of 30 seconds per side)
  • Cat-Cow Stretch (3 sets of 10 reps)

• Cool Down (5 minutes)
  • Gentle stretching for the entire body, focusing on areas that feel tight or sore

If you are a developer or programmer, you might often find yourself glued to your screen for endless hours. Although, your job might feel absolutely fulfilling and productive, it can lead to a lots of health issues that truly impact the quality of your life, costing you your health and even mental wellbeing. That is why understanding these problems and adopting simple yet effective habits to prevent them is crucial for maintaining both well-being and productivity.

Today, in this guide, we’re going to explore common health risks for developers and programmers, come up with simple and effective prevention strategies, and provide a full workout routine for developers to help you keep your body as fit and healthy as possible while doing what you love and cherish. So, let’s get into it!

Common Health Issues Faced by Developers

• Neck and Back Pain

It comes as no surprise that leaning over your laptop with poor posture for hours everyday can cause you some serious problems! You might even feel a tingling or burning sensation in your neck, back and shoulders after spending your whole day behind a desk.

According to a meta-analysis, prolonged forward head posture can lead to chronic pain. Developers often sit in awkward positions, straining their muscles and joints [1]. That is why learning posture correction exercises and adding them to your daily routine can make a big difference.

Another research from BMC has shown that musculoskeletal disorders are very common among computer users (77%), with neck and back pain being the most prevalent [2].

• Eye Strain

Looking at the screen, lost in codes for hours, can also affect your eyes and vision. One of the most common conditions is called eye strain (also CVS). In this condition you might experience itchy eyes, blurred vision, fatigue and eye dryness. Research has shown that about 50% to 90% of people who work at computers experience some symptoms of CVS [3].

Your computer screen emits a blue light that can cause serious eye fatigue and even disrupt your sleeping pattern. But what can be done?

Well, the best way to protect your eyes is by using proper lighting and screen filters in your workspace (wherever that is, from an actual office to your bedside table). Taking regular breaks during your working hours can also prevent experiencing discomfort. Regular eye exams and appropriate eyewear are another effective way to reduce CVS symptoms.

• Repetitive Strain Injuries (RSIs)

Another one of the developer’s health issues is RSI. But what does this fancy term actually mean?

You see, as a programmer, the main part of your day includes repeating the same action over and over again. Things like typing, using a mouse, leaning over your computer and back to your chair, can cause a condition called repetitive Strain Injuries. This can lead to serious health problems for programmers. For example, carpal tunnel syndrome can happen due to prolonged computer use.

You might underestimate the pain and discomfort you’re feeling, but what you don’t understand is that RSIs can significantly affect your work performance and daily activities. That is why creating an ergonomic workspace for developers and taking early measures like doing some stretching exercises and keeping up with a daily workout routine can make a huge difference.

• Getting out of shape

Many developers say that they completely lose track of space and time while working. Coding and programming are stressful jobs and it can sometimes even cause some mental health problems like stress eating. Combine that with being inactive during the day, and then it wouldn’t be hard to understand why many programs fall out of shape after a few years.

Yes, it might be hard to force yourself to dedicate a part of your busy daily schedule to working out. But you need to understand that your well-being is the most important thing you’ve got and you need to take care of it. That’s why fitness for programmers is absolutely essential and you need to have your own workout routine.

How should I avoid these problems: staying fit and healthy as a programmer

Here are some simple solutions:

Ergonomic Workstations

Remember, the best investment you could make is by creating an ergonomic workspace. Having an ergonomic chair and desk can help you keep a good posture and therefore be an amazing back and neck pain relief for programmers.

You should buy a chair that supports your lower back, and your monitor should be at eye level to reduce neck strain. According to the Occupational Safety and Health Administration, proper workstation setup can greatly reduce the risk of musculoskeletal disorders [4].

• Monitor Height: The top of the monitor should be at or just below eye level.
• Chair Height: Your feet should be flat on the floor or on a footrest.
• Keyboard Position: Keep the keyboard at a height where your elbows are at a 90-degree angle.

Regular Breaks

It’s easy to lose track of time while working, but we don’t want that to happen. Why?

Well, you should know that taking short breaks every 30 minutes can reduce the negative effects of sitting for a long time. According to research published in PLOS ONE, taking breaks improves overall productivity and mental focus [5].

But how can you remind yourself to take a break?

One effective way is by following the Pomodoro technique. This method involves 25 minutes of focused work followed by a 5-minute break. To remind yourself of taking a break you could set up your alarm. During breaks, stand up, stretch, and move around. This simple act can also awaken your mind and body, making you more efficient when you return to work.

Eye care

We’ve already talked about how programming can affect your eyes and now we’re here to come up with simple eye strain solutions for coders.

One easy way is to look at something 20 feet away for 20 seconds every 20 minutes. This simple technique is called the 20-20-20 method. Also, always remember to adjust your screen brightness and use a blue light filter. A study in Ophthalmology and therapy found that proper screen settings can reduce visual discomfort [6].

Simple stretching exercises for developers

• Neck Stretches

This stretching exercise works in a way that you’ll feel it’s soothing effect right after doing it. Tilt your head side to side and hold each position for 15-30 seconds. According to the International Journal of Sports Physical Therapy, stretching can improve flexibility and reduce pain [7].

• Shoulder Rolls

Rolling your shoulders forward and backward can help reduce tightness. Do this for 10 repetitions every hour.

• Wrist and Finger Exercises

Wrist stretches and finger flexes can help prevent RSIs. Extend your arm, palm up, and gently pull back your fingers with the other hand. Hold for 15-30 seconds.

Conclusion

The sedentary lifestyle of programmers and developers can lead to many different health problems, however by raising your awareness, adapting healthy habits, working out and taking good care of your body, you can stay far away from these consequences. A fitness routine for programmers mainly contains exercises to correct the problems caused by their job. Remember that prioritizing your health is not just beneficial for the body; it also boosts productivity and makes you better at what you do.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6942109/
[2] https://pubmed.ncbi.nlm.nih.gov/24884911/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9987297/
[4] https://www.osha.gov/ergonomics
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9432722/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9434525/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/