A healthy programmer is a successful programmer

The first thing an IT worker should remember is that over the years spent in the company, you can achieve many goals, paying for it with your health. But this is not a reason to give up your favorite job. If you organize your workplace correctly and monitor your health, the results will be much higher. Below is a small guide to a healthy lifestyle for Java programmers and more.

Setting up a workplace

The first thing you need to pay special attention to is lighting. Artificial is best, because... sunlight is inconsistent and glares. The ideal option is a large, bright room where the computer will be located away from the window. But a small, cozy room will do, as long as there is a lot of light :) Remember! You cannot sit in front of a working monitor in complete darkness. A bright screen surrounded by a dark background is a very contrasting picture, which leads to overstrain of the eye muscles. Clear your desk of unnecessary items. To avoid muscle strain, arms up to the elbows should be placed on the table surface. Also, the fewer extraneous things there are on the table, the less you will be distracted from work. Install the monitor correctly. The recommended distance of the screen from the face is 60-70 cm, while the center of the screen should be 15-20 cm below eye level. And keep your screen clean so as not to strain your eyes once again with the thought “this is a punctuation mark and some kind of stain ?. Don't skimp on your health, choose a high-quality keyboard and mouse. You should also take the choice of chair seriously. The chair should be really comfortable for you and it doesn’t matter that it doesn’t fit into the interior of the room.

Useful exercise for the eyes

Undoubtedly, a good ophthalmologist will help you choose the right course of vision restoration and correction. But preventive exercises are also important, which can minimize the harm from constantly looking at the monitor. Here is a small selection of good exercises to relieve eye strain. 1. To improve the circulation of eye fluid, gently massage the cornea of ​​the eye with the pads of your index and middle fingers. Repeat 6-8 times. 2. Focus your gaze for a few seconds, first on a near object, and then on a distant one. It is recommended to do 10 approaches. The exercise is perfect for keeping the lens of the eye in good shape and will reduce the risk of myopia. 3. Move your eyes in different directions - from bottom to top and from left to right. You can also perform circular movements. Repeat at least 10 times. This is how we strengthen the oculomotor muscles. It is recommended to do this exercise 2-4 times a day. The main thing to remember is that here, as in sports, we smoothly move from exercise to exercise; sharpness can only harm our eyes.

Body exercises

Whatever one may say, working as a programmer requires a sedentary lifestyle. To avoid a number of serious diseases, such as osteochondrosis, arthritis and carpal tunnel syndrome, it is recommended to exercise. Some exercises can be performed not only at home, but also in the office. Perform the following exercises every day to prevent hand diseases: 1. Clench and unclench your fists several times. 2. Make a fist and bend your entire hand up and down several times. 3. Make a fist (not very tightly) and rotate your hands in different directions. 4. Place your fingers in an even row, move your thumb to the side and rotate it. Next, let's move on to exercises for the back and neck: 1. Place your intertwined fingers on the back of your head, holding your head, try to tilt it back. 2. Do the same, keeping your hands on your forehead. 3. Sit on a chair. Touch your palms to the back of the chair, turning your body slightly. 4. Sit on a chair and press your shoulder blades and sacrum as much as possible against the back. Perform the exercise smoothly, you should not feel pain. 5. Get on all fours, arch your back, slightly tilting it to the sides. And this is only a small part of the exercise. If you wish, you can find a lot of ways on the Internet to stretch your body. The main thing to remember is that movement is life! A successful programmer is a healthy programmer. In conclusion, I would like to say that we should not forget about the emotional component. Work should bring a feeling of satisfaction. If your current activity does not bring you happiness, then try to make it interesting or change it altogether. Also, a java programmer can combine business with pleasure here - https://cdn.javarush.com/images/article/155cea79-acfd-4968-9361-ad585e939b82/original.png.