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The Healthy Programmer

Book Description

To keep doing what you love, you need to maintain your own systems, not just the ones you write code for. Regular exercise and proper nutrition help you learn, remember, concentrate, and be creative--skills critical to doing your job well. Learn how to change your work habits, master exercises that make working at a computer more comfortable, and develop a plan to keep fit, healthy, and sharp for years to come.

This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own healthcare provider including Physician, Nurse Practitioner, Physician Assistant, Registered Dietician, and other licensed professionals.

Table of Contents

  1. The Healthy Programmer
  2. For the Best Reading Experience...
  3. Disclaimer
  4. Table of Contents
  5. Early praise for The Healthy Programmer
  6. Foreword
  7. Acknowledgments
  8. Preface
    1. Why Should I Read This Book?
    2. Who Should Read This Book?
    3. What’s in This Book?
    4. You Can’t Fool Nature
    5. What Does It Mean to Be Healthy?
  9. Chapter 1: Making Changes
    1. Unit-Testing Your Health
    2. The Mind-Body Connection
    3. An Iterative Approach to Health
    4. The Science Behind Habits
    5. Reprogramming Your Habits
    6. Change one habit
    7. Retrospective
  10. Chapter 2: Bootstrapping Your Health
    1. Thinking on Your Feet
    2. Walking Your Way to Better Health
    3. Buy a pedometer
    4. The Time of Your Life
    5. Find your resting heart rate
    6. Learning How to Walk
    7. Getting Out the Door
    8. Retrospective
  11. Chapter 3: A Farewell to Chairs?
    1. Sitting Is Considered Harmful
    2. Standing Up for the Truth
    3. Check your blood pressure
    4. Enhancing Your Workstation
    5. Enhance your workstation
    6. Retrospective
  12. Chapter 4: Agile Dieting
    1. An Iterative Approach to Dieting
    2. Balanced Nutrition Over Idiosyncratic Diets
    3. Eating Your Brains Out
    4. Counting Calories Over Following Trends
    5. Count your calories for one day
    6. Adjusting Your Caloric Intake
    7. Individual Tastes Over Predefined Menus
    8. Retrospective
  13. Chapter 5: Preventing Headaches and Eye Strain
    1. Unit-Testing Your Vision
    2. Get an eye exam
    3. Avoiding Computer Vision Syndrome
    4. Avoiding Headache Triggers
    5. Treating Headache Symptoms
    6. Retrospective
  14. Chapter 6: Preventing Back Pain
    1. Unit-Testing Your Core Muscles
    2. Pass the Kraus-Weber Test
    3. Understanding the Anatomy of the Back
    4. Strengthening Your Powerhouse
    5. Developing Better Ergonomics
    6. Retrospective
  15. Chapter 7: Preventing Wrist Pain
    1. Unit-Testing Your Wrists
    2. Get a negative result on Phalen’s Test
    3. Understanding the Causes of Wrist Pain
    4. Using Exercise to Prevent Pain
    5. Take a yoga class
    6. Reducing Tension with the Alexander Technique
    7. Restricting Movement with Braces
    8. Retrospective
  16. Chapter 8: Making Exercise Pragmatic
    1. Exercising Your Brain
    2. Taking Healthy Pomodoro Breaks
    3. Do a Pomodoro workout
    4. Keeping a Log
    5. Playing Games with Your Health
    6. Taking Your Fitness to the Web
    7. Sign up for an online fitness service
    8. Retrospective
  17. Chapter 9: Thinking Outside the Cube
    1. Dosing on Vitamin D
    2. Shedding Light on the Vitamin D Hype
    3. Learn about your family medical history
    4. Boosting Your Immune System
    5. Dealing with the Common Cold
    6. Thinking Under the Trees
    7. Take an outdoor vacation
    8. Retrospective
  18. Chapter 10: Refactoring Your Fitness
    1. Warming Up
    2. Take a rock-climbing class
    3. Understanding the Dimensions of Fitness
    4. Unit-Testing Your Fitness
    5. Reach the fiftieth percentile for the adult version of the Presidential Physical Fitness Test
    6. Upgrading Your Hardware
    7. Retrospective
  19. Chapter 11: Teaming Up
    1. Message-Passing
    2. Give a healthy lunch seminar
    3. Investing in Your Health
    4. Playing Well with Others
    5. Start or join a team with your coworkers
    6. Building a Better Team
    7. Retrospective
  20. Chapter 12: Onward, Healthy Programmer
    1. Continuous Improvement
    2. Set new goals
    3. Creating Social Habits
    4. The Joy of Being Healthy
  21. Appendix 1: Goals
  22. Appendix 2: Examples
    1. Examples of Fruit/Vegetable Servings
    2. Example Day
  23. Appendix 3: Further Reading
    1. Books
    2. Publications
  24. Appendix 4: Bibliography
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