- Taschenbuch: 226 Seiten
- Verlag: O'Reilly UK Ltd.; Auflage: 1 (26. Juli 2013)
- Sprache: Englisch
- ISBN-10: 1937785319
- ISBN-13: 978-1937785314
- Größe und/oder Gewicht: 19 x 1,3 x 23,5 cm
- Durchschnittliche Kundenbewertung: 2 Kundenrezensionen
Nr. 21.697 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)
- Nr. 2 in Fremdsprachige Bücher > Wissenschaft > Technologie > Sicherheit & Gesundheit
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The Healthy Programmer: Get Fit, Feel Better, and Keep Coding (Pragmatic Programmers) (Englisch) Taschenbuch – 26. Juli 2013
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Über den Autor und weitere Mitwirkende
Joe Kutner works exclusively from remote locations as a freelance programmer and consultant. He's paired remotely on everything from web applications to mobile applications with clients from Indiana to India.
Welche anderen Artikel kaufen Kunden, nachdem sie diesen Artikel angesehen haben?
+ vermittelt medizinische Erkenntnisse, ohne zuviel Fachwissen vorauszusetzen
+ erklaert und begruendet mit belegten medizinischen Studien, was gesund ist und was nicht und warum man es tun sollte oder vermeiden sollte
+ animiert und motiviert zum Nachmachen
+ ziel-orientiert mit Check-Listen
+ gut strukturiert
+ geschrieben im Stile eines Manuals mit IT-Begriffen (Scrum, ...), daher wird man als Informatiker eher angesprochen, aber d.h. nicht, dass das Buch nicht allgemein lesbar ist
+ zu empfehlen fuer SW-Entwickler und Leute mit sitzenden Taetigkeiten/Berufen
+ einige Punkte kannte ich bereits und kann daher aus eigener Erfahrung bestaetigen, dass sie funktionieren (schlag nach bei Dr. Dukan)
+ Highlights: Kennzahlen, Bewegung, Vitamin-D, Diaet/Ernaehrung, Ruecken-/Sitztraining, ...
+ Kurzform (aber das ist nicht alles):
o besorg dir einen Schrittzaehler (ein kleines technisches Spielzeug sollte einen IT-Menschen ja zusaetzlich ansprechen, kann er ja gleich mit einer App verbinden)
o beweg dich mehr (mindestens 20 Min pro Tag sollten reichen)
o miss und vergleiche wichtige/einfache Eckdaten wie Puls, Blutdruck und Gewicht vorher/nachher und du wirst den positiven Unterschied feststellen
+ der Autor legt Wert darauf, dass der Leser zum Mitmachen motiviert wird (just do it) und die Uebungen im normalen Tagesablauf ohne grossen Mehraufwand einplanbar sind
= empfehle (wegen der Abbildungen) eher die broschierte gedruckte Version als das e-book
Die hilfreichsten Kundenrezensionen auf Amazon.com (beta)
One of the few diet books that can offer change you can believe in is The Healthy Programmer: Get Fit, Feel Better, and Keep Coding. Author Joe Kutner observes that nearly every popular diet fails and the reason is that they are based on the premise of a quick fix without focusing on the long-term core issues. It is inevitable that these diets will fail and the dieters at heart know that. It is simply that they are taking the wrong approach. This book is about the right approach; namely a slow one. With all of the failed diet books, Kutner is one of the few that has gotten it right.
While the title of the book says it's for programmers, it is germane to anyone whose job requires them to be at a desk for extended amounts of time.
Kutner is himself a programmer who builds Ruby and Rails applications, and a former college athlete and Army Reserve physical fitness trainer.
The book focuses on two areas that require change: regular exercise and proper nutrition; and it details the steps necessary to create a balanced lifestyle.
While popular diet books require rapid and major lifestyle changes and promise quick weight-loss, the book notes that small changes to your habits can provide the long-term effects that can improve your health. The book focuses on incremental changes and sustainability, not about losing x pounds in x weeks.
The book is different (read: effective) as opposed to other diet and lifestyle books, in that its goal is to make your healthy lifestyle pragmatic, attainable, and fun. It is only with those aspects that long-term change be possible.
As to programmers, Kutner writes that programming requires intense concentration that often causes them to neglect other aspects of their lives; the most common of which is their health. People's bodies have not evolved to accommodate a lifestyle of sitting and there are many negative health effects from it.
The book takes a start small approach, rather than one of drastic changes. In chapter 2, it notes the myriad benefits of walking. It states that walking is a powerful activity that can stimulate creative thinking (a required trait for a good programmer) and is a great way to bootstrap your health. The chapter details the ways in which a few short walks during the day can have a dramatic positive effect on your life.
Chapter 3 is about the dangers of chairs and sitting for long periods of time. It details a number of ways to counter the dangers of sitting. It also notes that while sometimes you simply can't get away from your chair, and when that happens, you can make sitting less dangerous by forcing your muscles to contract without even getting up. It then details a number of different calisthenics to use to do this.
Chapter 4 - Agile Dieting - is perhaps the best part of the book. It details how to fight the real causes of weight gain and details proven solutions that work. That chapter repeatedly uses terms like iterative, sustainable, slow to show what it really takes to lose weight and achieve a healthy lifestyle.
Kutner notes that most of the popular fad diets are idiosyncratic and unbalanced. They will provide short-term benefits, but ultimately fail miserably. The chapter quotes research data on what needs to be in a balanced diet. It then notes that almost every fad diet violates those needs. Nutrition needs to be rounded and well-balanced and the fad diets for that reason will only work in the short term.
This book is everything the fad diet books are not and this is most manifest in chapter 4 where Kutner writes one should cut calories slowly. This is based on research which shows that quick drastic weight loss is counterproductive. While the fad diets talk about drastic caloric changes, Kutner suggests dropping your intake slower, about 100 calories every two weeks until you get you your targeted caloric intake level.
While much of the book is on fitness and nutrition, it takes a complete body approach. Chapter 5 details the importance of eye health. This is an important topic since the average programmer spends much of their week behind a monitor.
Kutner writes about computer vision syndrome (CVS); an eye condition resulting from focusing the eyes on a monitor for extended amounts of time. Symptoms of CVS include headaches, blurred vision, neck pain, redness in the eyes, fatigue, eye strain, dry eyes, irritated eyes, double vision, vertigo/dizziness, polyopia, and difficulty refocusing the eyes. The book also details methods in which to minimize the effects of CVS, and how not to become a victim of it. Kutner writes that CVS is what most programmers refer to as life. But it does not have to be that way.
The rest of the book covers other physical ailments that plague programmers. This runs the gamut from headaches, backaches, wrist problem, carpel tunnel, head strain and much more. Most of these problems can be obviated if one follows proper ergonomics practices and employs some of the physical conditioning detailed in the book.
Another area where Kutner goes against the tide is with stretching. For many people, stretching is an integral part of their pre-workout preparation. In the book, he quotes research that stretching may do more harm than good, and ultimately provides little benefit for most people.
Another theme of the book is using goals as an impetus for change. The book lists 16 goals which can be used as a progressive framework to improve your health. These goals include buying a pedometer, finding your resting heart rate, getting a negative result on Reverse Phalen's test and other lifestyle changes.
Given the preponderance of obesity, diabetes and other maladies associated with a sedentary lifestyle, this may be one of the most important non-programming books that every developer should read and take to heart.
The book has hundreds of bits of excellent advice and subtle lifestyle suggestions that over time can make a significant difference to your health.
The book concludes with the observation that programmers often say the hardest part of software development begins when a product is released. The real work, maintenance, continues on, much like your health. You must sustain a stat of wellness for the rest of your life, and you need to continue setting goals, iterating and making small improvements,
For many programmers, they love their job but not the lifestyle problems that come with it. For the programmer that wants the challenges of the professional and the benefits of a healthy lifestyle, The Healthy Programmer: Get Fit, Feel Better, and Keep Coding, may be a life changing book, and should find its rightful place on every programmer's desk.
I like the book. Its style is in the form of many of The Pragmatic Bookshelf titles and is very approachable. It can be read by people who just want to know what to do and also has detail balloons with information to satisfy people who want to know more technical information.
A few items this book addresses that I keyed into first:
-Wrist pain (a big deal for me)
-How to evaluate and adjust the foods you eat. Being "Agile" with your dietary approach
-low-intensity exercises (with pictures of people doing them). Some you can do in the office, others you could do at home
The author also talks about how exercise and food adjustments can make you more creative and intelligent.
This book fits my approach to health much better than others I have seen because I am a desk worker, and I wanted help with things I can apply within my environment. It really comes down to happiness, and if I get healthier I equate that to having a higher baseline happiness and quality of life.
P.S. I forgot to mention that there is a free companion iPhone app which is very closely matched to the book.
I wish this book had existed back then, and better yet that I had read the book before the pain started. Even though I am healthy and doing well, I find that I must be vigilant. I get up and walk for a few minutes every hour. I take longer walks at least twice a day. I look away from the monitor frequently. Still, when I'm in the groove, it is easy to look up and realize that I have not changed my position for 3 hours. Those moments are far less frequent, and must be infrequent if I want to be able to do this sort of work the rest of my life. Same goes for you, and the sooner you realize it and adjust your work habits for the sake of your health, the better.
The Healthy Programmer: Get Fit, Feel Better, and Keep Coding is a book I recommend highly to all who work behind a desk all day, but it is especially written for programmers. While I spend more time writing documentation nowadays, my thinking patterns and my physical habits fall into the same category. This book spoke clearly to me and I think it will to anyone in a similar position.
The Healthy Programmer suggests a method of implementing changes to daily work and diet patterns that will be familiar to programmers. It is iterative, measured, and all-around Agile. You start by taking stock of where you want to go, what you want to see happen. Then, you measure how things are today and make small changes, one at a time, to your life and see how each affects the things you measured. As you get the hang of one thing and choose to incorporate it into your regular lifestyle, you measure something else and repeat the process.
We start with an introductory chapter. These lay the foundation for why some habits are good while others are not. Most of the facts are already known to us. Face it, programmer/computer engineer types are a pretty bright bunch. However, we don't always choose to apply our knowledge, primarily because of how we have adapted ourselves to the pressures of the job. Once you get past the no-scare-tactic-or-hype discussion of habits and the well-cited using academic journals research behind what the book promotes, you find yourself wanting to do the things it discusses. It is kind of like that time you heard about a new toolkit available in a programming language you love that lets you implement a feature you have been dying to play with. You can't wait to get started.
Topics covered in the book include walking, sitting vs standing, diet and nutrition, headaches and eye strain, back pain, wrist pain, exercise, getting up and out of your cube or home office, understanding fitness, and more. Everything comes with citations and balanced, scientific discussion that never gives in to hype or fad. You get advice that is backed up by doctors, scientists, nutritionists, and fitness professionals...and none of it sounds like the stuff you hear in the diet craze of the month or year. There are no vague promises, no unrealistic expectations, no fearmongering nor scare tactics. Just good information that is well presented and molded into a style of communication and plan for implementation that will be familiar to programmers.
This is a 200+ page book that can be easily skimmed over a weekend. Then, you can go back through it slowly over a period of months and let it help you be or become healthy and prevent, reduce, or eliminate pain. It is worth it.
The book is a bit over 200 pages, contains 12 chapters and is an easy read. The 12 chapters aren't divided in separate parts, but I would logically group them into four parts: 1) Introduction, 2) First improvements, 3) Preventing common health programs, and 4) Actually becoming healthy.
The first part (Introduction) is basically just the first chapter which sets the tone of the whole book. It explains the gradual incremental approach it takes to improving health by setting small goals and trying to reach those and attempt to change habits. Once the goals are met, habits are change, you can chose to continuously improve by setting the next 'iterations' goal.
The second part (First improvements) attempts to get you started! Make some measurements and some improvements. Do more walking, do less standing. Eat more healthy. Basically try to break the worst habits that are common for developers. The third part (preventing common health programs) takes on headaches, back pain, and wrist pain and explain positions and exercises which prevent these health problems commonly related to developers. The last part (actually becoming healthy) goes beyond the standard programmer health problems and looks at actually becoming healthy (starting a fitness program) and doing so together and continuously forever!
All in all, the healthy programmer was an easy book to get started improving your life and health. It makes it easy to do something and tries to make it attractive for developers by 1) linking it to techniques they already use, 2) doing it in gradual easy-to-reach goals, and 3) providing research-based background info that is attractive for most geeky audience. The book is *not* an advanced fitness book, the book's suggestions are relative basic and easy. So, if you think you are already on the way on a healthy programmer life, this book might not be for you. If you are wondering about your health and how to improve it, this book is for you. Good and useful, not great.
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