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Ask HN: Improving health despite working in a screen-based job

38 points by BlackVanilla 5y ago

The ideal would be to walk while working. This is simple if you're taking a phone call (although increasingly hard as people push for videoconferencing). Does anybody have good workflows for how they stay active (walking while working for instance)? See also: https://writings.stephenwolfram.com/2019/02/seeking-the-productive-life-some-details-of-my-personal-infrastructure/ 'Ask HN: Best options for wearable computing? How can I type and walk?' (2010) https://news.ycombinator.com/item?id=1554493

d3nj4l 5y ago
Get a standing desk. If you really want to walk while working, you can also put up a treadmill. Need to keep the computer stationary somehow.
aregsar 5y ago
For every 20 minutes in front of the screen, go for a 10 minute walk. This has the added benefit of keeping your eyes, back,shoulders,neck, wrists and most importantly your brain in a relaxed state while getting things done. The trick is to keep thinking about what your working on during your walks. It’s sort of like background processing. When you return to your screen afterwards you may have the problem you were working on already solved.
- fartcannon 5y ago
  Certainly feel out your work environment before taking so many short breaks. It's unlikely most peoples cruddy bosses would be very accomodating.
  - OJFord 5y ago
    I read GP as suggesting half as much walking as screen time in total, not (necessarily) that it be literally 20 mins / 10 mins consecutively all day. (Which sounds.. distracting, very up and down, presumably assumes you don't take your shoes off or need a coat, etc.)
- tomerv 5y ago
  I wish something like that would be possible for me, but it isn't for 2 reasons: 1. Getting into writing flow (either code or documents) takes me a while. 2. It's so hot here for most of the year, that after walking outside for 10 minutes I need another 10 just to cool down.
5cott0 5y ago
standing desk + balance board
adflux 5y ago
Standing desk, cardio in lunch break. I like to go running for 25 minutes. Quick snack, shower, back to desk. It's like starting the day again for me.
sailorganymede 5y ago
Every 30 minutes, I like to do 10 air squats
axiosgunnar 5y ago
Buy three 4k screens. hook them up side by side. use all of them. forces your head and body to turn. buy a table that can ascend/descend from a sitting to standing position. vary sitting and standing randomly. combined with the large screens around you, there will be lots of movement while at your desk. but still minimize time at desk by taking phone calls while walking, etc
- tluyben2 5y ago
  > Buy three 4k screens. hook them up side by side. use all of them. forces your head and body to turn. This works for you? I tried that and it is the closest I had to RSI; I found it extremely painful. Guess I must have done something stupid; after a week I quit as my back and neck were hurting. Standing and walking behind my computer all day works fine though.
jsjsbdkj 5y ago
I don't think trying to passively exercise while working is the right approach - I take 2-3 15 minute walking breaks a day, but I also do 30 minutes to an hour of cardio before or after work every day. I use a bike trainer and rowing machine, but this could also be running, HIIT, roller blading, whatever. IME getting your heartrate into the aerobic zone for 30 minutes a day is way more effective at maintaining fitness than having it slightly elevated all the time.
- maxerickson 5y ago
  Walking carries much of the benefit of higher intensity exercise. It won't build aerobic capacity much, but it burns calories and is good for heart health and so on.
  - mark_l_watson 5y ago
    I think it helps if the first half of a walk is up hill. I live next to national forest land, and even a 20 minute walk helps because the first ten minutes is up hill so my heart rate increases. When I am hiking without friends, I move at almost a jogging speed when walking. With friends, we walk leisurely. I try to do one very long hike a week (2 to 4 hours) if my work schedule permits this. Anyway, I have read that it is distance covered that counts, that jogging 2 miles is about the same as walking two miles. Feel free to call out bullshit here, but: I think that exercise where you are mentally calm and happy counts for a lot more than exercising when you feel tense or unhappy.
armchairhacker 5y ago
- Standing desk / treadmill desk / stationary bike - Don't worry too much about getting in a lot of exercise during your work. Our bodies aren't designed to be very stationary but also not to constantly move - But also make sure to do exercise outside of your work. Both cardio and heavy weights - Good diet and sleep are also important
ramraj07 5y ago
The only people I see successfully using stuff like standing desks etc are people who are already fit and also go to the gym every day. For other folks like me the only thing that works is to take a proper 15 - 20 min break minimum every 2 hours and go for a walk, take a break every hour to get a glass of water or something, and exercise in a gym or somewhere at least thrice a week. Honestly this itself drains me!
- scrose 5y ago
  It helps to start slow with standing desks. Having a desk you can switch between sitting and standing will allow you to work your way up to standing longer over time. It also helps to have the right shoes and a soft mat to help absorb some of your standing weight, since just standing is not exactly great for your body over long periods of time.
hiyer 5y ago
You can try doing microworkouts throughout the day. For example: 1. I start the day with one set each of jumping jacks and ab crunches. You can also add in pushups and/or pull ups (if you have a bar). 2. I have resistance bands of various strength levels. Over the day I try to get in 100 reps each for biceps, triceps and shoulders. Usually I try to get a couple of sets in just before or after a meal. I wouldn't say I'm in the best shape of my life, but this routine has improved my upper body strength at the very least.
mindvirus 5y ago
I'm not a fan of standing desks for myself - I inevitably find myself leaning or unfocused. Dependent on your situation, but the things that work for me: - see a personal trainer once a week (over Zoom). Forces me to show up, don't have to be disciplined. - Set a daily step goal. Start where you are, and try to add 500 a day per week. I think walking is the best exercise because everyone knows how to do it, low risk of injury, and you won't burn yourself out.
- jelling 5y ago
  One thing that might help with the leaning: get a standing desk with a horizontal cross bar. This gives you another position where you can put one foot up and prop yourself backwards from the desk. The leaning itself is a function of TimeStanding > CurrentStrength. Even if the horizontal bar reduces 50% of the load, you'll still end up doing more standing reps/work if you have a cheater bar. Eventually you may not need it at all, but it's also great for keeping the desk from wobbling. UpLift's commercial line has them and the extra cost is well worth it, imho.
peterhunt 5y ago
1. Buy some bowflex adjustable dumbbells and put them next to your desk. You can almost do a complete full body workout with them in minutes, even without a bench. 2. If it’s weight loss you’re after, diet is way more impactful than exercise. Just eat way less. Try logging everything you eat, logging your weight every morning, and only eating lunch and dinner w/ no snacking (veggie snacks are ok) 3. You aren’t going to have the motivation to change habits without being well rested. Find a way to get at least 7h of sleep per night. Go thru the same routine every night, get out of bed for a while if you’re restless, and take melatonin as needed. The most important part of all this is consistency. You can try the “systems vs goals” approach outlined here: https://jamesclear.com/goals-systems https://jamesclear.com/goals-systems Hope this helps!
markhollis 5y ago
One issue that can develop over time is cervicogenic headache. This issue strains your muscles that span over your head. This origins from bad posture, typically from a screen-based job. Some exercises that help in these area, according to my physical therapist, are bending over your head as much as possible. Hold this position for 10 seconds. Then move your head back, such that you make a double chin. Also hold this for 10 seconds. The more you do these exercises, the better. They should strenghten your neck musculature. This way, you will develop a flexible neck.
- Quiark 5y ago
  I've been doing these neck mobility exercises, I think they seem to help https://www.youtube.com/watch?v=K4dmZ5_n6uU&t=210s https://www.youtube.com/watch?v=K4dmZ5_n6uU&t=210s
  - markhollis 5y ago
    I am doing something that is similar. But in my case, I maintain the position for 10 seconds. When bending backwards, I try to maintain my head in the same 'vertical position' (if that makes sense to visualize). My physical therapist described it as making a 'double chin'.
- mark_l_watson 5y ago
  There are useful Qi Gong moves for facial muscle rejuvenation (especially around the forehead and around the sinus area) and also to release muscle tension in the neck and shoulders. I like to do Qi Gong while waiting for things to happen in the kitchen. You can find decent videos on YouTube that show you how to do this.
graeme 5y ago
I focus more on quick exercise before/between work. So: * 7 min HIIT workout before work * Walks during breaks. May do quick sprint on walk, literally just run 20-30 seconds in whatever you’re wearing, once. No need to sweat At work, I do do two things: * I have a sit stand desk * While reading, I will generally stretch or massage. Like just quick forearm stretches or massage of any points sore from working If you have reading to do you could do that on an exercise bike, there are small ones easy to fit in an office. And I definitely recommend calls while walking if you can manage it socially But in general, sit sit, stand stand, never wobble is a good mantra. Good exercise and good work both require focus and you can’t really combine them. But, you can do good exercise in 5 min on a work break. I’m more fit and strong than most and haven’t been to gym or done workout longer than 15 min in years.
watertom 5y ago
Dynamic body movement, dancing, running, jumping. Desk jobs force us to be static, the longer we are static the more accustomed our muscles, tendons, ligaments and nervous system become to being static. Stretching doesn’t overcome a lack of movement, movement overcomes a lack of movement. Lifting heavy weights & body weight exercises, lifting and holding your own weight is very important. A calorie maintained diet. I personally believe in keto, mostly because it keeps people away from simple carbs which the body treats as sugar, and sugar is a toxic substance, IMHO. Enough water to maintain hydration, even a little bit of dehydration will rob you of both physical and mental capabilities. Adequate sleep, varies from person to person, but it’s more than you are currently getting. Sunshine, if you live in the northern or Southern Hemispheres it means supplementing your diet with Vitamin D & vitamin K, at lunch time, 8,000 IU of D is what most of the scientific community recommends, it’s easy enough to go Google. Limit screen time outside of work, many geeks have hobbies that have us sit at in one place for long periods of time. Mind and body need to be in harmony. Get air quality monitors for your work environment and for your home. I did this recently and was shocked at what I was subjecting my body to breathe, it was really hard at home to fix the problem, but once I did a lot of things started changing for me mentally. Don’t smoke anything, or drink alcohol, avoid caffeine, and sugar (simple carbs), avoid all processed foods. Get checked for food sensitivities, many plants produce toxins to keep pests away, and those toxins can be problematic for some humans. Eat animals that are free range naturally foraging for food, avoid grain feed animals. You are what you eat, and drink.
- reureu 5y ago
  Can you talk more about the air quality situation? What'd you find from the monitors, what did you do to remedy it, and what changed once you fixed it?
  - id 5y ago
    A CO2 monitor is quite helpful with keeping a room properly ventilated. The CO2 levels found in many indoor spaces are high enough to cause drowsiness, headaches and poor concentration. Of course all you need to do is open a window, but you'd be surprised how fast levels rise again after you close the window. It's particularly bad in small rooms and cars.
moneywoes 5y ago
Take breaks while working
ChrisMarshallNY 5y ago
What I do, is get up at 5AM (I “sleep in” on weekends, and get up at 5:30), and walk 2 miles (3.2Km). I’ve been doing it for many years. It won’t give me washboard abs (I wonder how many people understand what a “washboard” is?), but it helps keep me from keeling over and popping my clogs. I also use a standing desk (and have, for many years). Neither of these things makes my day any more pleasant, but I feel they help. Also, I can’t say enough for the concept of personal discipline. I feel that self-discipline, just by itself, contributes greatly to improved mental and physical health.
dools 5y ago
Get a sit/stand desk, and make sure you do some cardio everyday. I burn an additional 1000 kJ by standing and dancing to music while waiting for stuff to load, and then I run about 10k and swim about 2k
chesfield 5y ago
Set an allocated time, and during that time. Try to do anything that makes your body move. Also, try to rest your eyes as possible.
bad_good_guy 5y ago
everyone is suggesting solutions other than going to the gym or partaking in an athletic sport
- joeberon 5y ago
  If the proposed solutions weren't bizarre, modernist, and over-engineered then it wouldn't be Hacker News
nickjj 5y ago
I've been using a standing desk for about 6 years. It's not the standing alone that's helpful, it's having easy access to movement. Just stretching a bit while standing feels like it helps. I stand about 80% of the time if I had to guess at a percentage. I also walk a few miles a day, usually early in the morning then again in the afternoon and sometimes in the evening. I'd find a different job if they won't let you step away for 45 minutes in the afternoon, especially if you have a 1 hour lunch. That should be your time. I also throw in a bunch of push ups and sit ups every day. No exceptions here, at least 50 of each. It's only a few minute time investment. I wouldn't say I'm the healthiest person in the world but I don't have any random pains and generally feel physically good every day even after doing uncommon strenuous things like moving (30) 60 pound bags of cement from a truck into a wheelbarrow. I did that recently and thought I was going to be destroyed the next day but I didn't even notice.
cygned 5y ago
Try Yoga. I started doing it every morning for 15-30 minutes, it makes a big difference. Another advise I can give you: your health is more important than your job. Take the time you need every day.
m0llusk 5y ago
Housecleaning is great exercise. Keep your space unnecessarily tidy and clean.
Hard_Space 5y ago
I work freelance, and have been glued to my couch all day for a long time. I became physically depleted and demoralized, and the money couldn't compensate. In the end, I cut a quarter of my workload and now have at least one afternoon a week (two, some weeks) where I walk at a good pace about 7-10 miles + whatever walking I can get at weekends with my girlfriend. I was sorry to lose the money, but there was just no other way forward, and I have to say that it's proved worth it. The work that remains, I perform better than before, and my life has more balance. Working an office job that's been WFH'd, I don't know what the answer is, particularly in the darker winter months (for me, I am resolved to switch to morning walks and working later into the afternoon and early evening).
acutis_fan 5y ago
Have an exercise routine. I think weight lifting gives you most bang for your buck. Around technologists there still seems to be a sort of nerd vs. jock thinking where people are afraid they have to become some "gym douchebag" who only thinks about lifting weights. People definitely fixate on it sometimes because exercise can become addicting, but there is nothing preventing one from taking a minimalist approach to it that doesn't demand much time or thought, but has huge benefits. It is sad to see a kind of gnostic thinking where people are contemptuous of anything non-cerebral, especially when exercise is actually good for your brain! Boosts BDNF. Plenty of routines out there which only require 3 days a week with workouts being under an hour. This is a nice example: https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/ https://physiqz.com/workout-routines/powerbuilding-programs/... I think this sort of thing is best. Walking on a treadmill at work while coding is a bit gimmicky.
- jhardy54 5y ago
  +1 A few months ago I purchased a barbell and some bumper plates, and I’ve been doing ~3 workouts per week pretty consistently. Can’t recommend it enough.
ynac 5y ago
My secret weapon against the 35 pounds that I keep at bay is to get two solid half days of manual labor a week. I'm not highly skilled so I just offer neighbors to help with their projects. Digging out a pool, building a deck, cleaning up on a job site, roofing, cutting firewood. Anything. Along the way, I learn new skills, have fun with a few people, keep their project cost down, and often take some pride in the project when it's done. I bring a half gallon of iced tea, lightly salted and lemoned. My other routine elements are pretty common: Walk as often as possible with notebook Stop eating by 7pm and don't break the fast until about noon Don't let my enemy foods in the house. I'm looking at you Sr. Oreo! I also have a score card in .txt, along with Convict Conditioning for days I don't have any labor. I look for 10 sets and a nice walk. Lastly, if I'm doing all this, I don't beat myself up when the Oreos do show up and I manage to clean them out in a matter of hours. Resistance is futile - don't blame yourself.
- roland35 5y ago
  Manual labor sounds nice after a week of coding, but unfortunately I hurt my back a few years ago and can't do as much as I'd like! And I had to throw away all cookies in my house. I can't control myself.
trunc8 5y ago
My top tip would be to regularly sip water while desk bound. This has the dual advantage of both hydrating and ensuring a physical break is regularly taken (a trip to the bathroom that involves a flight of stairs is a bonus). Paradoxically, it seems to me that smokers are most likely to take regular breaks from their desk...
marttt 5y ago
Build a floor desk: https://youmemindbody.com/aches-pains/re-design-your-work-station https://youmemindbody.com/aches-pains/re-design-your-work-st...
roland35 5y ago
I set up a pull up bar next to my desk. Any time I start compiling I try to do a few pullups or pushups on the ground! I use a solid wood workbench from Lowes as my standing desk - it is very solid but does not easily go down. I use a stool if I want to sit but stand most of the day.

38 points by BlackVanilla 5y ago

d3nj4l 5y ago

Get a standing desk. If you really want to walk while working, you can also put up a treadmill. Need to keep the computer stationary somehow.

aregsar 5y ago

For every 20 minutes in front of the screen, go for a 10 minute walk. This has the added benefit of keeping your eyes, back,shoulders,neck, wrists and most importantly your brain in a relaxed state while getting things done. The trick is to keep thinking about what your working on during your walks. It’s sort of like background processing. When you return to your screen afterwards you may have the problem you were working on already solved.

fartcannon 5y ago
Certainly feel out your work environment before taking so many short breaks. It's unlikely most peoples cruddy bosses would be very accomodating.
- OJFord 5y ago
  I read GP as suggesting half as much walking as screen time in total, not (necessarily) that it be literally 20 mins / 10 mins consecutively all day. (Which sounds.. distracting, very up and down, presumably assumes you don't take your shoes off or need a coat, etc.)
tomerv 5y ago
I wish something like that would be possible for me, but it isn't for 2 reasons: 1. Getting into writing flow (either code or documents) takes me a while. 2. It's so hot here for most of the year, that after walking outside for 10 minutes I need another 10 just to cool down.

5cott0 5y ago

standing desk + balance board

adflux 5y ago

Standing desk, cardio in lunch break. I like to go running for 25 minutes. Quick snack, shower, back to desk. It's like starting the day again for me.

sailorganymede 5y ago

Every 30 minutes, I like to do 10 air squats

axiosgunnar 5y ago

Buy three 4k screens. hook them up side by side. use all of them. forces your head and body to turn. buy a table that can ascend/descend from a sitting to standing position. vary sitting and standing randomly. combined with the large screens around you, there will be lots of movement while at your desk. but still minimize time at desk by taking phone calls while walking, etc

tluyben2 5y ago
> Buy three 4k screens. hook them up side by side. use all of them. forces your head and body to turn. This works for you? I tried that and it is the closest I had to RSI; I found it extremely painful. Guess I must have done something stupid; after a week I quit as my back and neck were hurting. Standing and walking behind my computer all day works fine though.

jsjsbdkj 5y ago

I don't think trying to passively exercise while working is the right approach - I take 2-3 15 minute walking breaks a day, but I also do 30 minutes to an hour of cardio before or after work every day. I use a bike trainer and rowing machine, but this could also be running, HIIT, roller blading, whatever. IME getting your heartrate into the aerobic zone for 30 minutes a day is way more effective at maintaining fitness than having it slightly elevated all the time.

maxerickson 5y ago
Walking carries much of the benefit of higher intensity exercise. It won't build aerobic capacity much, but it burns calories and is good for heart health and so on.
- mark_l_watson 5y ago
  I think it helps if the first half of a walk is up hill. I live next to national forest land, and even a 20 minute walk helps because the first ten minutes is up hill so my heart rate increases. When I am hiking without friends, I move at almost a jogging speed when walking. With friends, we walk leisurely. I try to do one very long hike a week (2 to 4 hours) if my work schedule permits this. Anyway, I have read that it is distance covered that counts, that jogging 2 miles is about the same as walking two miles. Feel free to call out bullshit here, but: I think that exercise where you are mentally calm and happy counts for a lot more than exercising when you feel tense or unhappy.

armchairhacker 5y ago

- Standing desk / treadmill desk / stationary bike - Don't worry too much about getting in a lot of exercise during your work. Our bodies aren't designed to be very stationary but also not to constantly move - But also make sure to do exercise outside of your work. Both cardio and heavy weights - Good diet and sleep are also important

ramraj07 5y ago

The only people I see successfully using stuff like standing desks etc are people who are already fit and also go to the gym every day. For other folks like me the only thing that works is to take a proper 15 - 20 min break minimum every 2 hours and go for a walk, take a break every hour to get a glass of water or something, and exercise in a gym or somewhere at least thrice a week. Honestly this itself drains me!

scrose 5y ago
It helps to start slow with standing desks. Having a desk you can switch between sitting and standing will allow you to work your way up to standing longer over time. It also helps to have the right shoes and a soft mat to help absorb some of your standing weight, since just standing is not exactly great for your body over long periods of time.

hiyer 5y ago

You can try doing microworkouts throughout the day. For example: 1. I start the day with one set each of jumping jacks and ab crunches. You can also add in pushups and/or pull ups (if you have a bar). 2. I have resistance bands of various strength levels. Over the day I try to get in 100 reps each for biceps, triceps and shoulders. Usually I try to get a couple of sets in just before or after a meal. I wouldn't say I'm in the best shape of my life, but this routine has improved my upper body strength at the very least.

mindvirus 5y ago

I'm not a fan of standing desks for myself - I inevitably find myself leaning or unfocused. Dependent on your situation, but the things that work for me: - see a personal trainer once a week (over Zoom). Forces me to show up, don't have to be disciplined. - Set a daily step goal. Start where you are, and try to add 500 a day per week. I think walking is the best exercise because everyone knows how to do it, low risk of injury, and you won't burn yourself out.

jelling 5y ago
One thing that might help with the leaning: get a standing desk with a horizontal cross bar. This gives you another position where you can put one foot up and prop yourself backwards from the desk. The leaning itself is a function of TimeStanding > CurrentStrength. Even if the horizontal bar reduces 50% of the load, you'll still end up doing more standing reps/work if you have a cheater bar. Eventually you may not need it at all, but it's also great for keeping the desk from wobbling. UpLift's commercial line has them and the extra cost is well worth it, imho.

peterhunt 5y ago

1. Buy some bowflex adjustable dumbbells and put them next to your desk. You can almost do a complete full body workout with them in minutes, even without a bench. 2. If it’s weight loss you’re after, diet is way more impactful than exercise. Just eat way less. Try logging everything you eat, logging your weight every morning, and only eating lunch and dinner w/ no snacking (veggie snacks are ok) 3. You aren’t going to have the motivation to change habits without being well rested. Find a way to get at least 7h of sleep per night. Go thru the same routine every night, get out of bed for a while if you’re restless, and take melatonin as needed. The most important part of all this is consistency. You can try the “systems vs goals” approach outlined here: https://jamesclear.com/goals-systems https://jamesclear.com/goals-systems Hope this helps!

markhollis 5y ago

One issue that can develop over time is cervicogenic headache. This issue strains your muscles that span over your head. This origins from bad posture, typically from a screen-based job. Some exercises that help in these area, according to my physical therapist, are bending over your head as much as possible. Hold this position for 10 seconds. Then move your head back, such that you make a double chin. Also hold this for 10 seconds. The more you do these exercises, the better. They should strenghten your neck musculature. This way, you will develop a flexible neck.

Quiark 5y ago
I've been doing these neck mobility exercises, I think they seem to help https://www.youtube.com/watch?v=K4dmZ5_n6uU&t=210s https://www.youtube.com/watch?v=K4dmZ5_n6uU&t=210s
- markhollis 5y ago
  I am doing something that is similar. But in my case, I maintain the position for 10 seconds. When bending backwards, I try to maintain my head in the same 'vertical position' (if that makes sense to visualize). My physical therapist described it as making a 'double chin'.
mark_l_watson 5y ago
There are useful Qi Gong moves for facial muscle rejuvenation (especially around the forehead and around the sinus area) and also to release muscle tension in the neck and shoulders. I like to do Qi Gong while waiting for things to happen in the kitchen. You can find decent videos on YouTube that show you how to do this.

graeme 5y ago

I focus more on quick exercise before/between work. So: * 7 min HIIT workout before work * Walks during breaks. May do quick sprint on walk, literally just run 20-30 seconds in whatever you’re wearing, once. No need to sweat At work, I do do two things: * I have a sit stand desk * While reading, I will generally stretch or massage. Like just quick forearm stretches or massage of any points sore from working If you have reading to do you could do that on an exercise bike, there are small ones easy to fit in an office. And I definitely recommend calls while walking if you can manage it socially But in general, sit sit, stand stand, never wobble is a good mantra. Good exercise and good work both require focus and you can’t really combine them. But, you can do good exercise in 5 min on a work break. I’m more fit and strong than most and haven’t been to gym or done workout longer than 15 min in years.

watertom 5y ago

Dynamic body movement, dancing, running, jumping. Desk jobs force us to be static, the longer we are static the more accustomed our muscles, tendons, ligaments and nervous system become to being static. Stretching doesn’t overcome a lack of movement, movement overcomes a lack of movement. Lifting heavy weights & body weight exercises, lifting and holding your own weight is very important. A calorie maintained diet. I personally believe in keto, mostly because it keeps people away from simple carbs which the body treats as sugar, and sugar is a toxic substance, IMHO. Enough water to maintain hydration, even a little bit of dehydration will rob you of both physical and mental capabilities. Adequate sleep, varies from person to person, but it’s more than you are currently getting. Sunshine, if you live in the northern or Southern Hemispheres it means supplementing your diet with Vitamin D & vitamin K, at lunch time, 8,000 IU of D is what most of the scientific community recommends, it’s easy enough to go Google. Limit screen time outside of work, many geeks have hobbies that have us sit at in one place for long periods of time. Mind and body need to be in harmony. Get air quality monitors for your work environment and for your home. I did this recently and was shocked at what I was subjecting my body to breathe, it was really hard at home to fix the problem, but once I did a lot of things started changing for me mentally. Don’t smoke anything, or drink alcohol, avoid caffeine, and sugar (simple carbs), avoid all processed foods. Get checked for food sensitivities, many plants produce toxins to keep pests away, and those toxins can be problematic for some humans. Eat animals that are free range naturally foraging for food, avoid grain feed animals. You are what you eat, and drink.

reureu 5y ago
Can you talk more about the air quality situation? What'd you find from the monitors, what did you do to remedy it, and what changed once you fixed it?
- id 5y ago
  A CO2 monitor is quite helpful with keeping a room properly ventilated. The CO2 levels found in many indoor spaces are high enough to cause drowsiness, headaches and poor concentration. Of course all you need to do is open a window, but you'd be surprised how fast levels rise again after you close the window. It's particularly bad in small rooms and cars.

moneywoes 5y ago

Take breaks while working

ChrisMarshallNY 5y ago

What I do, is get up at 5AM (I “sleep in” on weekends, and get up at 5:30), and walk 2 miles (3.2Km). I’ve been doing it for many years. It won’t give me washboard abs (I wonder how many people understand what a “washboard” is?), but it helps keep me from keeling over and popping my clogs. I also use a standing desk (and have, for many years). Neither of these things makes my day any more pleasant, but I feel they help. Also, I can’t say enough for the concept of personal discipline. I feel that self-discipline, just by itself, contributes greatly to improved mental and physical health.

dools 5y ago

Get a sit/stand desk, and make sure you do some cardio everyday. I burn an additional 1000 kJ by standing and dancing to music while waiting for stuff to load, and then I run about 10k and swim about 2k

chesfield 5y ago

Set an allocated time, and during that time. Try to do anything that makes your body move. Also, try to rest your eyes as possible.

bad_good_guy 5y ago

everyone is suggesting solutions other than going to the gym or partaking in an athletic sport

joeberon 5y ago
If the proposed solutions weren't bizarre, modernist, and over-engineered then it wouldn't be Hacker News

nickjj 5y ago

I've been using a standing desk for about 6 years. It's not the standing alone that's helpful, it's having easy access to movement. Just stretching a bit while standing feels like it helps. I stand about 80% of the time if I had to guess at a percentage. I also walk a few miles a day, usually early in the morning then again in the afternoon and sometimes in the evening. I'd find a different job if they won't let you step away for 45 minutes in the afternoon, especially if you have a 1 hour lunch. That should be your time. I also throw in a bunch of push ups and sit ups every day. No exceptions here, at least 50 of each. It's only a few minute time investment. I wouldn't say I'm the healthiest person in the world but I don't have any random pains and generally feel physically good every day even after doing uncommon strenuous things like moving (30) 60 pound bags of cement from a truck into a wheelbarrow. I did that recently and thought I was going to be destroyed the next day but I didn't even notice.

cygned 5y ago

Try Yoga. I started doing it every morning for 15-30 minutes, it makes a big difference. Another advise I can give you: your health is more important than your job. Take the time you need every day.

m0llusk 5y ago

Housecleaning is great exercise. Keep your space unnecessarily tidy and clean.

Hard_Space 5y ago

I work freelance, and have been glued to my couch all day for a long time. I became physically depleted and demoralized, and the money couldn't compensate. In the end, I cut a quarter of my workload and now have at least one afternoon a week (two, some weeks) where I walk at a good pace about 7-10 miles + whatever walking I can get at weekends with my girlfriend. I was sorry to lose the money, but there was just no other way forward, and I have to say that it's proved worth it. The work that remains, I perform better than before, and my life has more balance. Working an office job that's been WFH'd, I don't know what the answer is, particularly in the darker winter months (for me, I am resolved to switch to morning walks and working later into the afternoon and early evening).

acutis_fan 5y ago

Have an exercise routine. I think weight lifting gives you most bang for your buck. Around technologists there still seems to be a sort of nerd vs. jock thinking where people are afraid they have to become some "gym douchebag" who only thinks about lifting weights. People definitely fixate on it sometimes because exercise can become addicting, but there is nothing preventing one from taking a minimalist approach to it that doesn't demand much time or thought, but has huge benefits. It is sad to see a kind of gnostic thinking where people are contemptuous of anything non-cerebral, especially when exercise is actually good for your brain! Boosts BDNF. Plenty of routines out there which only require 3 days a week with workouts being under an hour. This is a nice example: https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/ https://physiqz.com/workout-routines/powerbuilding-programs/... I think this sort of thing is best. Walking on a treadmill at work while coding is a bit gimmicky.

jhardy54 5y ago
+1 A few months ago I purchased a barbell and some bumper plates, and I’ve been doing ~3 workouts per week pretty consistently. Can’t recommend it enough.

ynac 5y ago

My secret weapon against the 35 pounds that I keep at bay is to get two solid half days of manual labor a week. I'm not highly skilled so I just offer neighbors to help with their projects. Digging out a pool, building a deck, cleaning up on a job site, roofing, cutting firewood. Anything. Along the way, I learn new skills, have fun with a few people, keep their project cost down, and often take some pride in the project when it's done. I bring a half gallon of iced tea, lightly salted and lemoned. My other routine elements are pretty common: Walk as often as possible with notebook Stop eating by 7pm and don't break the fast until about noon Don't let my enemy foods in the house. I'm looking at you Sr. Oreo! I also have a score card in .txt, along with Convict Conditioning for days I don't have any labor. I look for 10 sets and a nice walk. Lastly, if I'm doing all this, I don't beat myself up when the Oreos do show up and I manage to clean them out in a matter of hours. Resistance is futile - don't blame yourself.

roland35 5y ago
Manual labor sounds nice after a week of coding, but unfortunately I hurt my back a few years ago and can't do as much as I'd like! And I had to throw away all cookies in my house. I can't control myself.

trunc8 5y ago

My top tip would be to regularly sip water while desk bound. This has the dual advantage of both hydrating and ensuring a physical break is regularly taken (a trip to the bathroom that involves a flight of stairs is a bonus). Paradoxically, it seems to me that smokers are most likely to take regular breaks from their desk...

marttt 5y ago

Build a floor desk: https://youmemindbody.com/aches-pains/re-design-your-work-station https://youmemindbody.com/aches-pains/re-design-your-work-st...

roland35 5y ago

I set up a pull up bar next to my desk. Any time I start compiling I try to do a few pullups or pushups on the ground! I use a solid wood workbench from Lowes as my standing desk - it is very solid but does not easily go down. I use a stool if I want to sit but stand most of the day.