The long hours with computers, the sleepless nights, and the lack of physical activity will be of no good to your body in the long run. While programming isn’t considered a dangerous occupation with a lot of hazards, a surprising number of developers suffer from health issues. Sitting at a desk won’t kill you, but studies have shown that it isn’t as healthy as you might think. Luckily, it’s surprisingly easy to make some changes with very little effort.

1. Exercise

Getting exercise on a regular basis is something that a lot developers take for granted. Doing some form of exercise has a number of benefits that will keep you healthy, fit, and focused. By sitting in front of a computer all day, you are being physically inactive. Over time, this inactivity will accumulate and affect your health in many ways.

2. Get Enough Sleep

Sleep is something that your body needs to recover from the previous day and stay fit. If you are not getting adequate sleep, then you will feel drowsy during the day, unable to concentrate on simple tasks and feel irritable. As a new software engineer, you are very eager to rise as fast as you can. This enthusiasm, albeit great, might be the reason you stay awake all night. The body, especially your brain, needs sleep to recharge. If not relaxed, you will become physically and mentally tired. A night of healthy sleep should last at least 6 – 8 hours. Avoid keeping Televisions, Computer, gadgets in your bedroom and follow a regular sleep schedule.

3. Posture

Bad posture is a common problem these days. Even if your office is equipped with comfortable, ergonomic chairs and desks, it’s important to be conscious of your posture. The best thing you can do for yourself, especially your lower back, is to sit correctly. If you are not sitting upright, your lower back will suffer, and that’s just one way it can affect your health.

4. Caffeine

Work can be very draining sometimes. You could get very tired and might resort to taking caffeinated drinks to boost yourself.

A common misconception is that caffeine is fuel for your body. Even though most energy drinks are high in calories, caffeine itself doesn’t contain any calories. Caffeine is nothing more than a molecule that interacts directly with your central nervous system.

Caffeine is addictive and it’s all too easy to relapse into drinking coffee when you need that bit of extra energy. But why would you want to cut out caffeine? The most important benefit is that you will sleep much, much better. Another major benefit is that you are no longer dependent on caffeine to function. Do you need extra energy? Go for a run. You’ll be surprised by the amount of energy you get from that.

5. Balance

Balancing ones life isn’t always easy. If you have a demanding job with a bunch of responsibilities, then it may be difficult to go offline for long periods of time. No matter what you do for a living, it’s important to find a balance between work and life.

Everyone needs some time off to decompress and relax. Making a clear distinction between work and life can really help recharge your batteries. You’ll be able to spend time with your family without being distracted by work. Put aside your phone and don’t check email or social media when spending time with friends and family. It truly helps recover from the day and prepare for the next.