The Importance of Staying Active as a Software Developer

In today’s fast-paced digital world, developers often find themselves glued to their screens for extended periods. While this dedication is commendable, it comes with its own set of challenges. Staying active is crucial not just for physical health but also for our mental well-being and productivity.

This article explores why staying active is essential for developers.

Physical Health Benefits

Prolonged sitting has been linked to several chronic conditions. According to the World Health Organization, physical inactivity is one of the leading risk factors for global mortality, contributing to approximately 3.2 million deaths each year.

Regular physical activity can significantly reduce the risk of heart disease, stroke, diabetes, and certain types of cancer, which is why we developers need to be aware of the risks of prolonged sitting. This really goes for anyone who makes their living with computers.

Improved Musculoskeletal Health

Developers often suffer from musculoskeletal issues such as back pain, neck stiffness, and repetitive strain injuries (RSIs). A study published in the International Journal of Occupational Medicine and Environmental Health found that regular physical activity helps in preventing and managing musculoskeletal disorders.

Engaging in exercises that strengthen the core, improve posture, and enhance flexibility can alleviate these issues. Likewise, a review published in the BMC Musculoskeletal Disorders journal provides further insights into how ergonomic and physical activity interventions can reduce the risk and impact of MSDs in various occupational settings.

Weight Management

Sedentary lifestyles are a major contributor to obesity. The Centers for Disease Control and Prevention (CDC) state that regular physical activity is crucial for weight management. Engaging in at least 150 minutes of moderate-intensity aerobic activity per week, combined with muscle-strengthening activities, can help maintain a healthy weight.

Now, this is probably common sense, but it’s here to serve as a reminder – it can’t be stressed enough – get your body moving!

Mental Health Benefits

Staying active also significantly impacts mental health, which is crucial for developers who often work under high stress. Regular physical activity can reduce stress, anxiety, and depression by promoting the release of endorphins, the body’s natural mood lifters.

Exercise can improve cognitive function, helping to maintain better focus, creativity, and problem-solving skills. There are numerous studies that show that staying active has a ton of benefits, including:

• Reducing stress and anxiety
• Enhancing cognitive function
• Improving sleep quality

Not only that, but it also shows significant improvements on productivity and performance, including:

• Increased energy levels
• Improved focus and concentration
• Boosted creativity

The ancient Greek philosopher Aristotle founded the Peripatetic school. Peripatetic means “walkway”, as Aristotle was known to go on long walks with students (or himself) and think deeply on philosophical topics.

There’s also a famous quote attributed to Saint Augustine, that states: It is solved by walking. Of course, no one really knows who originally said this, but the point stands – engaging in some physical activity, whether it’s walking or something else, surely fires up the brain.

It is solved by walking.

The next time you’re faced with a bug or even an important decision to make, remember that quote.

Practical Tips for Staying Active

Now that I have explored some of the benefits of being active, it’s time to give you some suggestions, although this part is entirely up to you.

Schedule Regular Breaks

Incorporate short breaks into your work routine. The Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break, can be effective.

Use these breaks to stretch, or walk around. If you have your own office, maybe try a quick bodyweight workout (although I admit, that might be a bit extreme).

Utilize Standing Desks

Standing desks can reduce the negative impacts of prolonged sitting. Alternating between sitting and standing throughout the day can help improve posture and reduce the risk of developing chronic conditions associated with sedentary behavior.

Standing desks are a lot cheaper these days, going for $100 on Amazon. Definitely beats the price a few years ago, when they were only for the elites, eh?

Incorporate Physical Activity into Daily Routine

Simple changes can make a big difference. Take the stairs instead of the elevator, walk or cycle to work if possible, and consider walking meetings. These small adjustments can help increase your daily activity levels.

You can also keep some grip strengths at your desk to encourage some sort of physical activity every few hours. (I’ve found they also help with common wrist pain from typing.)

Join a Fitness Community

Having a support system can enhance motivation and accountability. Join a gym, a local sports club, or an online fitness community. Engaging with others who share similar fitness goals can make exercising more enjoyable.

I personally train Jiu-Jitsu and Muay Thai, as well occasional weight lifting. I’ve found these activities to be quite enjoyable and encourage a healthy way of life, bothy physically and psychologically.

Set Achievable Goals

Start with small, manageable goals and gradually increase the intensity and duration of your workouts. Setting realistic goals can prevent burnout and keep you motivated. You really don’t need to change your life too much. Just get up and go do something. Walk up the stairs. Walk in the forest. Just get moving.

Encouragement to Stay Active

Staying active doesn’t require drastic changes to your lifestyle. Small, consistent efforts can lead to significant improvements in your health and well-being. Remember, the journey to a more active lifestyle is a marathon, not a sprint. Celebrate your progress, no matter how small, and stay committed to your goals.

As a developer, your mind is your most valuable asset. Taking care of your body is not just about improving physical health; it’s about optimizing your mental health and productivity, too. By staying active, you can enhance your performance, boost your creativity, and reduce the risk of chronic diseases. So get moving and make it an integral part of your daily routine.

The importance of staying active as a developer cannot be overstated. The statistics and research clearly show the myriad benefits of regular physical activity. By adding simple strategies to your life to stay active, you can improve your overall health, enhance your cognitive functions, and increase your productivity. So, take that first step towards a healthier, more active lifestyle today – your body and mind will thank you.