I sit down a lot. I’m in front of a computer for at least 8 hours a day. With a book in the hopper, a presentation, blogging and work I find my self in front of the computer even more. Being so sedentary makes it very important to maintain healthy habits to ensure that I don’t fall into poor health. There has been a lot of research that suggests that sitting down all day is horrible for you. Additionally, we all know the effects of being overweight or obese. I’ve put a lot of effort into maintaining a healthy diet, exercising and getting my computer time in.
Diet

Having a healthy diet is the most important part of healthy programming. If you maintain a poor diet, no matter how much you exercise you will not counter act the affects of the poor diet. Additionally, a poor diet makes it really hard to exercise long or hard enough to maintain an optimal weight. I’m one of the laziest people when it comes to eating. Don’t get me wrong, I love to eat. But I just hate making food. I often find myself eating crap rather than a meal because I don’t want to put the effort into cooking, or even preparing, food. I mean, I have important things to do, I don’t have time for that!
Healthy food is a habit. Your body will adapt to eating healthy. When you eat crap, you will feel like crap. I often will even feel like crap the next day. Finding time to eat healthy is all mental. I can sacrifice that 20 minutes I’ll spend on Reddit to make one of the more satisfying salads imaginable. Here are some of the rules I use to keep a healthy diet.
Cook on Sundays
When I say cook, I mean throw together some spaghetti. Lots of it. Package into single meals and that you can just grab and throw in the microwave. It’s much more satisfying to eat left over spaghetti than a bag of Doritos. Some other meal ideas include chili and pulled pork sandwiches. These types of things reheat well and will last all week. A slow cooker can be your best friend. Just throw a bunch of veggies, some steak or other beef and let it cook all day. You’ll have 6 or 7 meals available to quickly reheat.
Smoothie Breakfast
I know it’s hard to get up and eat a good breakfast. I need to get to work to get all the stuff I didn’t get done yesterday! In 5 minutes in the morning I can make a smoothie that contains nearly 60 grams or protein and almost 800 calories. I’ve found that I don’t even need to drink coffee in the morning when I have a meal like this! The calories seem high but it will easily sustain you until lunch. If that doesn’t convince you, just try looking up some of the fast food meal sizes. Here’s the smoothie recipe I’ve been using this week. I usually switch up the fruits for something different.
- 1 Cup Lowfat Yogurt, whatever flavor (Greek yogurt is even better but its pretty expensive and makes my mouth itch)
- 1 Cup Fat Free Milk
- 10 Ice Cubes
- 1-2 Cups Frozen Strawberries
- 2 Scoops Protein Powder
- 1 Carrot (Sometimes but it definitely adds it’s own taste to the smoothie)
It tastes amazing (if you leave out the carrot), it costs almost nothing and I’m physically pumped to start my day. It also takes about 5 minutes.
Keep Crap out of the Kitchen
Sometimes (more often than it should be) I do not want to cook or I convince myself I don’t have time to. I take the easy way out and find something in the freezer to microwave or eat a bowl of cereal. If you know you’re this type of person (don’t lie!) you just need to not buy crap. Don’t buy chips, cookies, or crackers. It’s amazing how many of them you can eat before those fish sticks are done heating up in the oven.
I’ve already pointed out some good foods that you can easily make and eat all week. But what about snacking? What if the bigwig is in town and you’re going out to dinner? Eating the right things and the correct portion of the right things is very important.
Portion Control
Looking to lose weight? This is all you have to know. As long as you consume less calories than you burn, you will lose weight. Plain and simple. Keep in mind that you need to achieve a deficit of 3500 calories to lose a pound. I don’t keep boxes or bags of crackers or chips in my cube. I will literally eat the entire thing throughout the day. Do you KNOW how many calories are in a box of crackers? Keep a small bag to snack on.
I personally have a hard time controlling myself when going out to dinner or lunch. I bought this food I might as well eat ALL OF IT. I recently went out with a coworker and his trick is to immediately portion his meal down to something manageable. No one loves feeling overly stuffed anyways. This is a great idea! He just had the waitress bring out a box and threw it in right away. Out of sight, out of mind.
Avoid Carbs
Carbs aren’t the devil. I love carbs. But I love carbs too much. Carbs are always satisfying and convenient. Chips, crackers, cookies, pasta! Yum. Use a calorie counter thingy. I use the FatSecret one for Android. It’s totally awesome. They have a nifty barcode scanner, all kinds of predefined restraunts and foods and it breaks down your calories by type. It almost makes it fun to track your food (almost). I can, at a glance, see how many carbs, protein and fat that I’ve taken in throughout a day. It’s really easy to eat like 75% carbs. If you bring it down to a resonable 30\30\30 you are doing it right. It usually hard to get the protein that high, hence the 800 calorie protein smoothie.
Beer!
I’m a beeroholic. I love a good IPA or Lager. I’m real stuck on Ale Asylum here in Madison at the moment. I always have a new six pack on hand in case I’ve earned a beer. I earn beers too often…
Drinking is, again, all about portions. I’m not one for light beers so I’m not going to pitch that. Just remember the beer you drank two days probably had about 150 calories in it. Now run on a tredmil for awhile and try to burn that off. You’ll think about that the next time you sit down to that beer you earned.
Exercise

Everybody loves to exercise right! Redicoulsly Photogenic Guy sure does but not me. I don’t photograph that well or love running as much as that guy. I’m a programmer. If I loved to run I wouldn’t sit in a front of a computer all the time. I actually have to convince myself to go to the gym a lot. There are some things though that make going to the gym easier after a long hard day of typing. I mean, I’m tired damn it!
Make it a habit
Blah, blah, blah everyone says that, Adam. I know, I know but this is by far the most important thing for me. If I don’t go for a couple days, it’s much easier to not go for a couple more. If I go everyday I feel shame when I don’t go.
Eat a late snack
This is another really important thing for me. If I don’t eat something late in the afternoon I find myself drained. This makes it much easier to avoid the gym. Eat a nature valley bar or something. This is usually a good time to not avoid carbs.
Gyms are scary!
Gyms are super awkward. Everybody is looking at everybody for all kinds of reasons. Most of the time it’s because they are thinking…man is that guy looking at me. Everyone is just as uncomfortable as you are. I have been going quite regularly for the last 5 years and still walk in there thinking that body building dude is making fun of my bench press form.
You have to learn not to care. Don’t worry about impressing girls or doing something embarrising. You’ll have you’re moment of embarrassment (I usually do about once a week) and it isn’t the place to try and get a date anyways.
Lift Weights
Lifting weights is really important. You will burn far more calories from lifting weights than you will do cardio. This is because when your muscles are in recovery from lifting they are still burning calories. You can burn calories for like a day without doing anything!
You don’t have to start thinking Terminator style or anything. Start small and work into some complex exercises. Complex exercises (think bench press) work more muscles than the isolated ones (think bicep curl). Learning to lift weights will take a lot of practice. It’s not easy and it is easy to hurt yourself. Get a training session once or twice to learn the ropes.
The best resource I’ve found, because I don’t like talking to people, is Bodybuilding.com. It has a huge catalog of exercises or particular muscles and how to do them.
Treat Your Heart Right
Sitting are day does not make your heart stronger. I know it might seem like drinking 10 energy drinks does but unfourtanely that isn’t the case. Running is a great way to work out the heart. Tredmils don’t do it justice though. Try running outside. It’s much harder and you don’t have to go to that smelly gym and listen to Justin Bieber for a half hour.
Running a lot can be taxing on your joints. I like to do a lot of rowing but that requires purchasing some head phones to block out the Bieber.
Motivation
Again, finding motivation is the hardest part of going to the gym or exercising. Sign up for a sport. Find a coworker that you can exercise with. Currently, I’m not exercising with a partner but it is really the best motivation I’ve found. Second to that is finding someone to talk to about exercising. Even if you don’t go with someone to the gym, talking about what new exercises you tried or maybe how weird that body builder guy was looking at you will be that little bit of extra encouragement to get you in the gym.
Everyday Things
In addition to keeping a healthy diet and regular exercise, you can mix in some things into your day that will make you healthier.
Take the long way
I park at the end of the parking lot. I walk about 7 flights of stairs to go to the bathroom. When I’m architecting that new piece of code, I find an empty conference room to stand and do it (I’m not one for the standing desk). I get up and talk to my coworkers rather than sending them an IM. It’s more personal and I might have to walk that extra 100 feet.
Sleeping

Programmers are really bad at sleeping. I’ll get into a problem and all of a sudden it’s 2 AM and I have a meeting at 9. This isn’t healthy. You just need to train yourself to walk away. The glamour of building all night long to create the next Facebook is often a driver for me. Usually the code can wait. Your mind will be fresh and the solution will probably be 10x simpler than you thought. Sleeping also helps build muscle and lose weight.
Other Good Resources