How to Stay Fit Physically and Mentally as a Developer

Spread the love

Developers are hard workers. We work day and night with lots of stress and deadline to get a paycheck.

In this article, we’ll look at how to stay physically and mentally fit as a developer with these tips.

Physical Exercise

Physical exercise is important. We got to do it regularly. Pick something that we like to do and do it.

For instance, we can take daily walks for 15 minutes to take a break. Exercise is a great way to freshen our minds and take a break from programming and work altogether.

Low Sugar and Carb Diet

Carbs and sugars aren’t all that good for us if we have too much of it. It causes insulin to be secreted in our body to respond to the amount of sugar in our blood increasing too quickly.

The insulin spike causes us to be tired after eating a meal full of carbs and sugar.

Therefore, we may get more energy if we eat fewer carbs and sugary foods.

Get Enough Sleep

Sleep is very important. It lets us recharge and our brains commit things to memory when we sleep.

Therefore, if we don’t sleep enough, then we’ll be tired and forgetful and we’ll burn out from the lack of sleep.

Probably 7 to 8 hours of sleep is enough for most people so we should aim for that.

Working ourselves until we’re exhausted just isn’t a good way to treat ourselves, so we should sleep as much we need to be energetic.

Take a Break From Programming

Programming taxes our brains, so we shouldn’t do it for too much time in a day.

We need to take a break from programming by finding something else to do.

A hobby is a great way to let us take a break from programming. Also, we can spend time reading things to keep us up to date on the latest trends in technology.

Also, chatting with other people is also a great way to take a break with making friends. We can learn from their diverse background and wisdom. And other people can learn something from us.

Take Care of Our Backs

We got to take care of our backs with a good chair. Sitting for a long time can be painful without it.

There’re lots of ergonomic chairs with curvatures that fit our backs better and cushion it so that we can feel better when sitting.


Our necks probably hurt when we stare at our screens for too long since we have to move our head back and forth to look at different parts of our screen.

We may also move our heads towards the screen so that we can look at small text.

Therefore, we should make sure that our necks get a rest by doing some exercises to relax our necks.


Since we type a lot, we’ve to move our wrist a lot. Therefore, it’s important to relax them by exercising them so that we can avoid Carpal Tunnel Syndrome.

With Carpal Tunnel Syndrome, we have pain and numbness on our wrist, we mean that we can’t type anymore.

If we don’t want that we’ve to take breaks and relax our wrists.

Ride a Bike

Riding a bike is always a good exercise. So we may want to ride a bike to work or ride it when we have a break.

It’s always good to ride a bike to exercise our joints.

Walking Desk

If we sit too long, then we may want to work standing up instead. This is where a walking or standing desk is good.

If we have those, then we can stand up to work sometimes instead of sitting all the time.

Go to the Gym

The gym has exercise equipment that most of us don’t have. So we can go there to do some exercises like lifting weights and run on the treadmill.

Then we’ll be relaxed and energetic in no time.


To stay fit physically and mentally, we got to do some exercises and have a good diet.

This means lower the sugar and carbs, work in different physical positions, exercising and taking breaks often.

By John Au-Yeung

Web developer specializing in React, Vue, and front end development.

Leave a Reply

Your email address will not be published. Required fields are marked *