MANAGING YOUR DIGITAL WELL-BEING

Tips on how to stay health as a developer.

Transcript

1. Updated: September 05, 2018 © 2018 Google inc. GDG Minna Local DevFest 2018 Minna
2. Managing your Digital Wellbeing Minna ALIYU, Muhammad FUT Minna Developers Circle @dr_cgurusm
3. “It is health that is real wealth and not pieces of gold and silver” - Mahatma Gandhi @dr_cgurusm
4. INTRODUCTION Developers often neglect the fact that as problem solvers they are humans not machines who need a healthy and socialable life. Coding all day and often times all night just to meet up with deadlines, fix bugs or prepare for a presentation, sitting all day with no exercise of any form, not enough night rest and lastly improper diet. Minna @dr_cgurusm
5. Minna Tips to stay healthy as a DEVELOPER @dr_cgurusm
6. Sleep Our body requires enough rest to recover from the previous day and stay fit. The body uses this time of inactivity to reboot your brains and repair any damage you incurred during the day. Studies have shown that getting enough sleep significantly boosts your focus during the day, improves your immune system, and even enhances your memory. Minna @dr_cgurusm
7. Condusive Atmosphere The environment you code or design in is one of the most important things to be considered as a developer as it affects your productivity. Below are few things you should consider: • Maximum power source • Bright environment • Standard office desk and chair. NB: check out ERGONOMICS Minna @dr_cgurusm
8. Don’t only drink water only when you are thirsty, always have a bottle with you the whole day, this will encourage you to drink more. Drinking sufficient water boosts your metabolism and helps the body properly break down food. Headaches are often caused by dehydration. So, to get some relief, drink plenty of water. (By the way, you should have a sip of water right now, it is free) Water your Body @dr_cgurusm
9. Diet The above plate shows how much of what we eat should from each from group daily. NB: including snacks - The Food Standards Agency, 2007 @dr_cgurusm
10. 33% Starchy carbohydrates Bulk of meals 33% Fruit & Vegetables 5+ a Day 15% Milk & Dairy 3 portions daily 12% Meat, Fish, Eggs, Beans Oily fish once a week <7% High fat/sugary foods Avoid saturated fats @dr_cgurusm
11. Minna Eat Slowly Eating the right food isn’t just enough, the way you eat matters. When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal. Equally, if you rush your meals, your digestion suffers. Meals are stressful. And it might seem like each meal is over too soon, which often makes you want to eat more. @dr_cgurusm
12. Quit eating lunch at your desk Are you watching a tutorial video on YouTube? Or Reading a textbook, medium post or documentation on a new language or catching up on some mails at your desk while eating is the worst. Quit eating lunch at your desk. Instead, walk to a nearby park or your office dinning hall. @dr_cgurusm
13. Snack Better Try to never be hungry. Being hungry is not a comfortable sensation. I personally prefer having five or six mini meals in a day rather than three big one this is far better for your digestion and energy handling. @dr_cgurusm
14. Sitting Appropriately Sit well behind your computer: 90 degree angles, adjusted heights, sit straight. Sitting work is a killer for your body; it is particularly straining for your lower back. You can try to work on standing desk for one or two hours in a day. You will see benefits on your posture quickly. @dr_cgurusm
15. Take a break Coding all day becomes boring and annoying especially with bugs. Pause and switch to something different or preferably walk out meet new faces, feel nature and keep to date. Being inside, has a huge impact on our body and our mind, we just don’t realize it. @dr_cgurusm
16. Stay fit Even though this is probably the most obvious tip from the list, getting exercise on a regular basis is something that many developers tend to forget—or ignore. @dr_cgurusm
17. Stay fit CONT’D There's no need to become the next Ironman, but doing some form of exercise has a number of benefits that will keep you healthy, fit, and focused. It keeps your body fit, improves your health, and it also makes you mentally more resilient. The latter is especially important if your job is stressful or mentally taxing. @dr_cgurusm
18. Reduce Sugar Intake Excessive sugary intake has a lot of side effect of us among which includes: ▪ Can Cause Weight Gain. ▪ May Increase Your Risk of Heart Disease. ▪ Increases Your Risk of Diabetes. ▪ May Increase Your Risk of Cancer. May Increase Your Risk of Depression. @dr_cgurusm
19. Thank you! Minna ALIYU, Muhammad C.S Major @ FUT Minna @dr_cgurusm
20. Q&A Minna @dr_cgurusm