Physical and Mental Health

for ~~dummies~~ ~~geeks~~ developers

@ChrisChinch

http://bit.ly/214m6xV

All on top of a day job

… And maybe a Family…

Hang on, Don't you all

…get paid really well?

…get amazing benefits?

…work in amazingly cool offices?

…spend all day drinking beer/mate, watching cat videos or playing table tennis?

Well…

Maybe

For some

But Still

Your Health is important

What do you notice about these images?

Sitting is (possibly) killing us

112% increase in risk of diabetes

147% increase in cardiovascular events

90% increase in death caused by cardiovascular events

49% increase in death from any cause

Posture and back problems

(NHS)

https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

This is not unique to tech, everyone is sitting down way too much. This has been reported in many outlets. Though I find less people here concerned about it here strangely. The studies showed sedentary behavior can lead to death from cardiovascular issues and cancer as well as cause chronic conditions such as Type 2 diabetes. Physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world, according to the World Health Organization. Prolonged sitting, meaning sitting for eight to 12 hours or more a day, increased your risk of developing type 2 diabetes by 90%. And just because we know something is bad for use, doesn't mean we stop doing it. This is not a new issue and is one that many are aware of, however many still think of it as strange if you want to move around or stand, especially at events.

Posture

Exercise

Why not try…

Short walk every hour

Walking meetings

Stand up every hour

Take the stairs

Walk / Ride to work

(Easy) Running / Swimming

Screen Breaks

Mental Health

Why not try…

Go for a walk

Speak to a stranger

Force social actions

Co-Working

Attend an event

Volunteer

Take a nap

Meditation

inconclusive, but at last try to have an hour before bed where you 'switch off', be that mentally or digitally. Interesting anecdote on mental stimulation from books not present in newer generations. Blue filters - Flux, my ereader Exposure to blue light at night is a bad thing, as it effectively tricks your brain into thinking that it’s still daytime. It suppresses the secretion of melatonin, a hormone that is produced at night and prepares the body for sleep. Its impact is so great, in fact, that another study even suggested that having a blue LED shining from a car dashboard would be an effective way of preventing drivers from falling asleep at the wheel. Incidentally, melatonin suppression isn’t just linked to poor sleep. Some reports have linked it to illnesses like cancer and diabetes too.

Sleep helps…

Immunity

Physical Health

Mental Energy

Focus

(NHS+)

Why not try…

Assumptions are the source of all ****ups

If you don't have time, say so

If you don't understand, ask

If you're uncomfortable, say so

If you have a problem, say so

Diet

Why not try…

Fruit (in moderation)

Nuts

Water

Healthy Snacks

Cook together

Going for a walk

Thank you!

Chris Ward

@chrischinch

Developer Relations & Technical Writing for Hire