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Tech Workers: How You Can Avoid Health Problems - Carol Evenson - Blog

Tech Workers: How You Can Avoid Health Problems

Working in tech is fast-paced, exciting, and well-funded. Unlike other jobs, like construction or medical professionals, individuals who work in the tech field often spend most of their workdays seated in front of a computer screen. Spending years in a setting like this can be detrimental to one's health; working a sedentary job and looking at a screen for many hours a day can affect many parts of your health. Fortunately, there are a number of things you can do, both during and outside of work, to avoid health problems.


Getting enough quality sleep each night is arguably the most important things you can do to maintain and improve your health. Matthew Walker, a professor of neuroscientist and psychology, wrote a book Why We Sleep, which discusses how achieving sound sleep each night can reduce your risk of diseases and conditions such as heart disease, depression, obesity, and dementia. One of the things you can do to improve your duration and quality of sleep each night is to have a regular bedtime, and to spend time away from screens before going to sleep. Sleep quality refers to how much time you spend in deep sleep and REM sleep, as well as how often you wake up throughout the night.

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As a tech worker, you may work with people all over the globe and receive emails at all hours of the day. It may be tempting to check them as they come in, but that may hinder your sleep. Having a certain time to stop checking email and a certain time to go to bed each night may increase how many hours you sleep, as well as the quality of your sleep. This may then improve your ability to work during the day as you remain more energized and focused.


It can be hard to focus on proper nutrition when you are working diligently throughout the day or are immersed in a project to complete. Poor nutritional choices may impact your ability to stay healthy and therefore you may need to take time away from work to recover. The best thing to do it eat meals balanced with good sources of proteins, fats, and carbohydrates. Additionally, staying hydrated and taking vitamins can contribute to good health.

If shopping for and preparing these meals is not feasible, there are many companies that allow you to order meals online that are healthy and only need to be microwaved for a few minutes to be ready. Drinking water with red superfood powder is a way to stay hydrated but also promote good health with its ability to improve your brain performance, energy, metabolism and more.


The term "exercise" seems overwhelming and effortful for some, but moderate general movement is a good way to avoid health problems. You may be sitting at your desk for long periods of time, but incorporating the use of a standing desk or a treadmill desk are easy ways to add a little more movement to your days. You can choose to spend just 30 minutes or an hour of your day standing or slowly walking while you work at your computer.

If you have a conference call and are able to step away from your computer for a short period of time, consider walking during that time. Light resistant bands can also be used right at your desk to move your body as well. Incorporating more movement into your day increases energy and decreases the risk of getting sick.


Because tech jobs can be stressful, focusing on mitigating stress can be helpful. Proper sleep, nutrition, and movement can help decrease stress. Mindfulness and meditation practices have also been shown to help manage stress as well. Setting a timer or using an app dedicated to mindfulness and meditation for just a few minutes a day can help decrease stress and avoid health problems. These can be done while sitting at your desk as well.

Doing a few small things each day to focus on your health is beneficial. As a tech worker you are likely skilled at identifying and solving problems; make your health one of the areas of your focus as well.

Publish Date: March 19, 2021 1:02 AM

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