To the Developer’s Health

You can consider yourself to be among the luckiest people in the world at the present moment, as you are doing work that is deemed to be of the highest calibre. As a focus point and potential source of revolutionary progress, you have clearly made an astute decision.

When I was just beginning my career as a software developer, I was almost enlisted in the military, but I was ultimately unable to do so due to nepotism. After considering the situation for a few months, I decided to pursue a career in professional software development instead. My rationale for this decision was that it was more advantageous for me; I would not be required to spend extended periods of time away from my family, and, unlike being deployed to war zones, I would be assured of a longer lifespan.

Despite the fact that I have been largely accurate thus far, there are still some concerning issues that remain unaddressed. These matters are rarely discussed in the development world, however, as both of us are passionate about our work and aspire to achieve a certain level of success in the future, we feel it is important to address them.

As programmers, it is essential to be mindful of our physical and mental wellbeing. While an individual may appear to be healthy at first glance, it is possible for the human body to deceive us. Unless we take proper precautions, we may not be aware of any potential health issues until the situation has become dire. Therefore, it is important to maintain good habits and to stay vigilant of any changes in our health.

It’s the Comfort that’s the Enemy, Not You.

Even though it requires minimal effort, remaining in a seated position for extended periods of time can have a range of detrimental effects on physical and mental health. It is suggested by some medical professionals that standing up instead of sitting every fifteen minutes may help to mitigate these risks. Research has linked sitting for prolonged durations to obesity, depression, heart disease, and a host of other health issues. To ensure your physical and mental wellbeing, it is advisable to take regular breaks from sitting.

It is important to change your posture frequently before you start to experience any discomfort. Doing so will help to reduce the likelihood of pain or discomfort setting in, and can even help to alleviate any aches or pains you may already be experiencing. As such, it is advisable to move around and switch postures as often as possible throughout the day.

Your body language is just as crucial as your actions.

How We See With Our Eyes

Our eyes are far more than just a source of sight; they also enable us to accurately measure distances, process unfamiliar information, and identify colours. Our vision is essential to the way we live our lives, and consequently to its overall quality.

Using a computer does not typically lead to permanent vision loss, however, it can cause a range of discomforts collectively referred to as Computer Vision Syndrome. These discomforts include eyestrain, dry eyes, headaches, fatigue, difficulty in concentrating, blurred vision, and even neck and shoulder pain. Though the symptoms typically dissipate after the individual leaves the office, they can have a serious effect on their productivity and overall wellbeing.

The font size you select should be one that is comfortable and easy to read. Fonts that are too small can contribute to eyestrain, so it is wise to choose a size that is comfortable to view. It is also advisable to invest in a pair of anti-reflective glasses as spending long periods of time in front of a computer or device screen can be quite taxing for your eyes. To further reduce eyestrain, it is recommended to take regular breaks, blink frequently, and make use of eye drops if necessary.

It is recommended that individuals maintain a healthy viewing distance of between 20 and 28 inches away from the screen. It is also suggested that the top of the screen be slanted away from the user at an angle of 10 to 20 degrees, slightly below eye level.

Where It All Starts: In the Backbone

Prolonged sitting without repositioning your body can result in back pain. It is very common for people to unconsciously assume a hunched posture when focusing or paying close attention. To avoid this, ensure that you sit with your feet flat on the ground and your back at an angle of approximately 100 to 110 degrees in relation to the chair back. If necessary, use a lumbar cushion to help you maintain the correct posture. Additionally, it is advisable to establish a regular routine of cobra stretches to keep your back in good condition.

Part of the Body: The Wrist

Working at a desk for extended periods of time can lead to discomfort in the wrists. Ergonomics is not a device, but rather a technique, and it is important to consider regularly how one’s workstation can be improved. I have found that angling my keyboard at a 20 degree angle has been beneficial, and it is recommended to experiment and determine what works best for the individual.

Get the Hang of Touch Typing.

The capacity to type quickly and accurately without looking at the keyboard is known as “touch typing”. Those who have mastered this skill use all of their fingers to locate the keys on the keyboard, which is similar to how a pianist can locate the notes on a piano without looking. This process of locating the keys on the keyboard is done through the development of muscle memory.

Although mastering the skill of touch typing is not a prerequisite for becoming a proficient programmer, it can significantly enhance your productivity and help to prevent eye strain that can arise from prolonged periods of focusing on the keyboard. Ultimately, this practice will be beneficial to all parties involved.

Start a Workout Routine.

It is important to remember not to let your job become the sole focus of your life. Working out should not be seen as an unusual activity; instead, it can be achieved by simply committing to spending thirty minutes every day doing something active. Fortunately, there are a multitude of apps available, such as Google Fit, to help you track your progress and stay motivated. Setting a goal and remaining dedicated to it is the key to success.

In order to maintain overall health and well-being, it is important to ensure that you are getting adequate physical activity as well as determining the best time of day for eating and sleeping. Research has shown that receiving an appropriate amount of high-quality sleep can help to alleviate many health concerns.

Put Yourself Out There

Although it is understandable that not everyone will be on board with this idea, I believe that we should all strive to discover other interests outside of computer science. This could encompass a wide range of activities, such as swimming, delivering presentations in public, taking photographs, engaging in politics, or volunteering. Moreover, it would be beneficial to identify a group of people with whom you share similar views.

It is important to take proactive steps towards living a fulfilling life. To do this, it is essential to establish a supportive social circle of individuals who are invested in your wellbeing and who you care deeply about. If you find yourself in a difficult situation, do not hesitate to reach out and discuss it with these people; they may be able to provide you with useful advice and timely assistance.

It is important for developers to take regular breaks from work and to respect their time off by not utilizing their work tools during this period. Taking a break from work should not be seen as a sign of weakness or laziness, but instead as an opportunity to rest, relax, and recharge. Additionally, it is recommended that developers take advantage of their health insurance benefits, even if it is just for a routine checkup. Doing so can help to ensure their continued physical and emotional wellbeing.


It is undeniable that we regularly exercise our mental capacities, but it is just as important that we invest the same effort in taking care of our physical wellbeing. As the wise words of Buddha suggest, “It is essential to maintain the body in good health, for only then can we keep the mind strong and lucid.

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