The successful programmer would pay his health for the success if he did not take the necessary precautions.

In short, the subject will be divided into two parts .. The first section is the proper planning of the workplace ergonomics and the second section on nutrition and sports ( Diet & Exercise).

First: Place of work

So the proverb, one image is equal to a thousand words

You will notice that the distance between the eye and the screen is not less than half a meter, and the back should be incumbent. The arm has a share where the chair provides a support for him. The chair is adjusted according to the required length.

If  this chair is not available, it is possible to provide a seat similar to it so that the position of joints is secured in this way.

Taking in consideration a rest period of at least 5 minutes per hour, in which you move away from the device.

Lighting should be sufficient and preferably white fluorescent lighting.

Preferably in as much as you can, be LCD screen because it is better for the eye.

For the laptop

The best thing is to get a laptop stand so that the laptop screen is raised to your level without the wrist or shoulder being affected by this angle As the following picture:

The advantage is that this holder will be used during air travel as follows:

If you do not have this holder, you can put some books / magazines to lift the screen and access an external keyboard and mouse and place them on the table (as if the laptop were just a screen in this case).

Sitting in the right position provides you with back pain and joint and muscle pain.

Second: nutrition and sports

The sport is meant as a simple exercise for no more than 20 minutes! The exercise is "run in place" or any aerobics exercises you prefer and this program is applied at least 3 times a week (and the increase is better).

You can add a simple exercise to the abdomen to lose the abdominal muscles from time to time.

Golden tips on:

- Did you know that 6 small meals a day are better than 3 main meals?

- Oils are very important and indispensable .. Use extra virgin olive oil, which has been shown to reduce the level of cholesterol and prevent heart disease and prevent cancer and has a role in the prevention of diabetes and helps to lose weight !! ..

- White carbohydrates are the axis of evil in this world .. The white flour and the resulting white bread and white pasta .. White rice also .. The calamity of the era - refined sugar - All these components raise blood sugar quickly as a shot and reduce quickly, And the pancreas cannot afford to make this effort, which means the onset of diabetes at the end!

As that  Insulin, which is widely distributed, prevents fat loss, which means "hard difficulty" in losing weight and also means that your body is more prone to fat formation.

- Replace white carbohydrates with whole grain.. Any brown bread and brown noodles .. Forget the refined sugar and its derivatives !! But you can eat sweet fruit such as grapes, dates, watermelons, figs, apricots, etc. Of course, biscuits and stuffed wafers  chocolate are forbidden.. not only because of refined sugar but for the worse reason .. It's hydrogenated oils!

- hydrogenated oils! Contains a large amount of trans fats and has a role in the incidence of heart disease, cancer, Alzheimer's, diabetes, obesity and others !!

- Green tea is much better than black tea .. It has a role in weight loss as well.

If you apply even one advice, there will certainly be a long-term difference.☼