As most of you sit in front of computers most of the day. What are some things you do to take care of your health. Say eyes, posture, mental health etc. Looking to cultivate some good habits. TC: 150k New Grad
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Mobility work every day after work using stretches, a foam roller, a lacrosse ball, and resistance bands. I work on my neck, chest, shoulders, upper back, lower back, hip flexors, glutes, hamstrings, and ankles. I do a lot of facepulls and band pull-aparts to counteract any hunching I do at a desk. After work I try to read physical books to give me eyes a break from staring at screens all day. Take frequent walks. Every hour I’ll get up and loop around the office building. For exercise, I like lifting, running, and boxing. As long as you’re actively exercising a few times a week you should be good. For mental health getting a solid 7-9 hours of quality sleep is essential. Daily exercise helps a lot. With boxing I unleash any built up stress on the heavy bag. Meditation is good for some people, but it personally hasn’t helped me. For diet I eat a lot of chicken, salmon, ground turkey and bison. Sweet potatoes and brown rice for carbs. And at least a pound of vegetables. I also take a multivitamin, fish oil, and vitamin D. Can’t comment on whether I notice any difference with or without these though. Whey protein helps a lot with post workout recovery. Cutting down on drinking and drugs will help your mental health too. These are habits I follow daily but I haven’t been to a doctor in years so can’t comment on how healthy I am and if these habits are any good so YMMV
Good call on the sleep. I’d put that above all else
What's a good place on the internet to learn about these exercises. If you have any please share.
May be switch to customer facing roles like solutions architect, tam. No hard deadlines , No pressure and no 60 hour weeks. Almost no one works more than 40 hours. Switched here from dev, may be earning 50k less but no stress and good wlb. Hopefully that -50k is worth for wlb and health.
Deadlifts. Squats, bent over rows, face pulls and overhead press.
Dorian Yates?
Spend as much time as possible outside in nature, hiking, running, swimming etc. Push your limits to the max regularly.
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Standing most of the day will prevent a lot of the issues but is not an end all. It will prevent shortened pec minors which cause rounded shoulders, weakened front neck muscles that cause nerd neck, shortened hamstrings which may affect pelvic tilt and other postural issues. However it won’t fix you if you already have these issues. Work on strengthening postural muscles as a lifestyle thing. Rear delts, abdominal strength, lower back, rotator cuff (external rotation) strength, and neck flexors. It should be combined with moving around regularly to prevent other issues associated with always standing. For eyes....don’t sit too close. Look out the window frequently and stare at far away things, use flux/night mode with the sun.