Top 10 Health Tips for Programmers and Coders

If you are a programming professional you will be familiar with the exhilaration, excitement, and sometimes, even the insanity of working on a development project. The challenges and stress of the job can get a bit difficult to handle, especially when you are working to a tight deadline. So, here are a few tips that you should keep in mind that will help ease the burden and keep you at the top of your coding game –

Catch those Z’s: An adult aged between 18 and 64 needs an average of seven to eight hours of sleep every night to stay healthy. Sleep well, and you’ll see an immediate improvement in your work life.

Relax Your Eyes: Most ophthalmologists agree that prolonged exposure to computer screens can lead to fatigue and a host of eyesight issues. So, follow the 20-20-20 rule. Look away from the screen and at an object 20 feet away for 20 seconds straight at 20-minute intervals.

Hydrate: Keeping your body hydrated is one of the cornerstones of keeping healthy. So make sure you drink water regularly.

Set up Your Monitor Right: Keep your monitor at an arm’s length and set up the brightness to match the rest of the room. Also ensure that the center of your screen about five inches below eye level. Do it right and you’ll prevent neck pain, headaches, dry eyes, and blurred vision.

Check Your Posture: A flat, straight back with both feet planted on the ground is the perfect way to sit comfortably over long periods and prevent back strain. Use chairs with lumbar support for added comfort.

Get Away Once in a While: Taking a break every half-hour to stand up, stretch, and move around is useful. So maybe mix a few of our tips up – go do the 20-20-20 exercise, then have a sip of water before heading back to your station.

Exercise: This one is obvious but often ignored. Get a daily workout in before or after work, even if it is just a 30-minute walk around the neighborhood.

Don’t Rely on that Caffeine High: Whether you get your caffeine fix from cups of tea, or coffee, or an energy drink, don’t overdo it. The inevitable caffeine crash will just make things worse.

Young man with laptop relaxing on sofa at home. Guy wearing headphones, using computer, watching movie, listening to music. Vector illustration for communication, distant work or learning concept

Keep Distractions At Bay: The more distracted you are, the longer the coding takes, so focus up and gossip later. If you are struggling with this, a pair of headphones and some easy-listening music should help.


Disconnect from Screens: When you clock out for the day, don’t go straight back to binging shows or playing games. Give your eyes a bit of relief and do something outdoors like playing a sport or socializing with your friends. Your mental health will be all the better for it.

Of course, another great way to relieve coding stress is to cut down on the time and effort you put into writing code by using the formidable Embold AI-based software analytics platform. Check out our extensive features list to find out how Embold can help fix your code.

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