The paper

I think the title alone will attract a lot of people to read it.

Evaluation:

In my mind is a programmer must read, it is possible that you read this book will not exercise, but it can change your view of health

The book is more encouraging than demanding, and is well suited to the general public.

Features of this book:

1. How to control diet and exercise
2. Redefine and understand health, encourage everyone to work towards health practice
3. Scientific practice trumps evil, long-term goals and constant record-setting will give you an unexpected boost.

Preface:

Health is the foundation of all things, life and death before nothing important. In the wake of this year’s outbreak, the importance of good health is growing. Here are some notes on the programmer’s Guide to Health

The following is a simple mind map drawn by an individual

Health guidelines for mind mapping document: programmer. Mindmap links: note.youdao.com/noteshare?i…

Make a change

In my opinion, the first chapter focuses on the importance of health and the impact of daily living habits on health through examples, and how to change bad habits through hints:

1. Follow old habits and modify hints:
2. Set up rewards to stimulate new signals
3. Change of routine behavior

For example: want to eat snacks, instead of eating fruit, when every time think of eating snacks, eat fruit, as time goes by, will change the habit

In this middle need to pay attention to the following points:

1. Take the cue and consider the following points

   1. I’m in the
   2. Whether brain hot
   3. And who together
   4. In what to do
   5. What time is it

2. Lock in the reward, have to be fungible, if the reward is not certain temptation, can’t avoid the old signal

3. Set a new cue: distract

Try to get healthy

1. Walking is a great start to exercise
2. Buy a pedometer, and personally buy a wristband that can both detect heart rate and record results
3. Proper walking is important
   1. Hold your head high
   2. Arm bent
   3. Slide heel to toe
   4. Abdominal breathing
   5. Increase step speed and decrease step frequency
4. Walking for 20 minutes a day can significantly reduce health risks

All in all, when you have the opportunity to stand or walk, walk instead. There’s no harm in walking more

An advantage of abdominal breathing is that some people will feel dizzy after thinking for a long time. It is not a physical problem, but because of a lot of thinking, the supply of the brain is not up. Abdominal breathing can inhale more oxygen, and it is also conducive to calm the mood

When you encounter a BUG, take two deep breaths with belly breathing, and you will find that your mood will be much better than before

Stand up

Stand for 5 minutes every hour and do some simple stretching etc

Standing should not be too long, the best way is to stand and sit alternately

Is standing better for thinking? Personally, I think standing relieves stress

The key point of this chapter is to encourage programmers to go outside. It is true that many office jobs find it difficult to go outside.

There is another way is to upgrade the desk, the article suggests that everyone has their own lifting desk, but in fact, I think it is a little difficult for the rental workers, one is that the lifting desk is dead heavy, a person can hardly lift it, the other is that the room is too small to put it.

There is an alternative to the use of a lifting table, but also more than 10 catty weight, is a good fitness equipment =-=

Farewell, chair

The main emphasis is on the importance of alternating between standing and sitting, and encouraging a change of equipment. Again, if the home is not very big, give it up.

You can buy some monitors that go up and down, and rolled-up monitors are also great for programmers (especially when looking at code)

The book encourages you to regularly measure your resting heart rate to prevent heart disease.

Flexible diet

The reason why we say “three points practice, seven points eat” is because no matter how to exercise, it is easy to rebound in eating without control

Don’t go overboard with your diet, or you’ll end up in trouble, the book warns

In recent years, I don’t know why the sudden encouragement of low carb diets and the popularity of all kinds of low carb weight loss, in fact, carbohydrate is not what: “the root of all evil”, he is very important to the daily metabolism

It also encourages healthy eating rather than dieting or having a healthy diet.

My personal advice is to calculate your portion size and reduce it according to the fixed portion size. For example, I ate two big bowls yesterday, but I eat a little less today, and find the right place. Then I can configure multiple recipes flexibly and change my eating habits.

By the way, losing weight really costs money, fruit is too expensive…

You can’t calculate your daily intake, because sometimes the company has a

To summarize a personal diet:

1. Eat less: This is the key, because meals are really full of carbs
2. Eat more protein-rich meat, vegetables and fruits
   1. Bananas are inedible. They are high in calories
   2. Potatoes, sweet potato starch is not small, eat a small amount
3. Eat small, frequent meals. For instance morning and afternoon intersperse eat fruit, drink the link such as milk, elongate the time that have a meal
4. If you are really hungry, eat something to replenish your energy, which means you are not eating enough calories and need to increase the amount.
5. Limit beverages, hedonic water, etc., as most of them contain sugar
6. Drink plenty of water, always right (this is not a recipe to…)

Prevent headache and eye fatigue/prevent wrist pain/prevent back pain

These three chapters mainly focus on some easily overlooked points, such as easy to ignore the blink, and rest for the eyes, etc. Blink more and follow the 20-20-20 rule (look outside at a distance of 20 meters for 20 seconds every 20 minutes) to prevent pseudoropia and eye strain, as well as forest therapy later in the book, which encourages breathing outside forest parks or green belts.

As for headache, it is mainly to pay attention to daily living habits and eating habits, and even the wrong posture can cause headaches

Headaches can be linked to a variety of unhealthy diets, such as diet drinks that can cause headaches (Nani)

It is difficult to exercise back muscles, and back muscles are actually very important. The book puts forward the KW6 test to detect whether there is a problem of insufficient back muscle exercise, and gives some exercise suggestions to relieve the problem of too tight back muscles.

Make exercise relevant to your life

1. The Tomato exercise: It’s basically the Pomodoro technique, where you work for 20 minutes and take 5 minute breaks to continuously improve your focus. This is a difficult point for most office workers
2. Record exercise method: to quantify their exercise, summary, even if it is a running account is meaningful. At the same time, the more detailed record is more conducive to improve their exercise habits, can timely find their own deficiencies, detailed can refer to: “deliberate practice” this book. Finally, a detailed record, can be the future “brag” capital, can also urge themselves to exercise
3. Use of online games to exercise: I think “fitness ring” is an epoch-making game, it may have many shortcomings, but his way of promoting exercise with games may be welcomed by most indoor party, because most people like to “stay” at home, this invention is still very meaningful.

Go outside and think:

Mainly about the importance of vitamin D, it is recommended that each indoor workers go bask in ten minutes a day the sun, and as far as possible bare skin, skin is black people need more time (I even doubt the author in black), vitamin D is very effective to prevent various disease, also can enhance immunity, but not antibiotics, vitamin D can only promote a healthy role. Still rely on exercise to improve

Every worker is encouraged to take a short trip to relax themselves

Refactoring health

It is mainly for the author to popularize science, there is no standard for health, health is a kind of state, to understand health from the perspective of multidimensional, give some reference items to “constant” whether a person is healthy, roughly look at the various indicators are really strict.

After that, I mainly talk about some unit tests for health, and how to improve their physical quality. The most important point is to refresh the record every day, refresh the aerobic exercise, and improve the physical quality.

Finally, I also warned that fitness is not a temporary thing, but a lifetime thing, if you do not pay attention to control yourself, all the efforts will be in vain

To set up the team

This chapter describes some means to improve self-discipline, such as taking part in exercise activities, and gives some successful cases of enterprises’ investment in health. The author strongly suggests that enterprises should invest in employees’ health, which can achieve win-win results. At the same time, it is suggested to set up exercise groups to play a leading role in the environment.

If you are motivated to exercise, you are likely to encourage others around you to do the same.

Continue to act:

With Japan’s “correct” the spirit of craftsman in about the importance of perseverance, only for his own movement to improve continuously, continuously to develop new targets at the same time, the pain will be far away from you, the need for own goal to build a reasonable arrangement, must be able to bring their interest is willing to take the initiative to find to do, In this way, this goal can be continuously improved and completed

The last and most important thing is to keep the body and mind healthy and happy

Postscript:

The postscript will mainly interview the author of the book, found that the author can run the whole horse to express my admiration

 Goal 1: Break a habit, section 1.5  Goal 2: Buy a pedometer, section 2.2  Goal 3: Measure resting heart rate, Section 2.3  Goal 4: Measure blood pressure, section 3.2  Goal 5: Upgrade your desk, Section 3.3  Goal 6: Calculate your Daily Calorie Intake, Section 4.4 Goal 7: Perform an eye exam, section 5.1  Goal 8: Pass the K-W test, section 6.1  Goal 9: Obtain negative results on the Reverse wrist flexor test, section 7.1  Goal 10: Attend a yoga class, section 7.3  Goal 11: Perform a tomato exercise, Section 8.2  Goal 12: Sign up for an account on the fitness website, section 8.5  Goal 13: Learn about your family’s medical history, Section 9.2  Goal 14: Schedule a short trip outside, Section 9.5  Goal 15: Take a climbing course, section 10.1  Goal 16: To bring yourself up to average performance in the adult version of the Presidential Fitness Test, session 10.3  Goal 17: host a lunch seminar, Session 11.1  Goal 18: Form or join an exercise group with colleagues, session 11.3  Goal 19: Set new goals constantly, session 12.1

Here’s an excerpt from the book, and here’s an example of a fruit and vegetable meal on a daily list, according to the UK’s National Center for Health. Anyway, green vegetables  2 cauliflower  4 tablespoons of cabbage  4 tablespoons of spinach  4 tablespoons of green beans customize cooking veggies 3 tablespoons of carrot 3 tablespoons of pea cook 3 tablespoons of corn and veggies salad 3 sticks of celery 5 slices of cucumber 1 medium tomato 7 cherry tomatoes  small plum fruit  2 168 appendix B sample kiwi   2 star 7 strawberries 14 cherry  medium-sized fruit    1 apple 1 pear 1 banana   1 orange  large fruit  half a grapefruit 1 big pineapple    1 slice of papaya 2 pieces of mango, heeled beans  3 big spoons of baked beans (up to one serving a day)  3 big spoons of chickpeas (up to one serving a day) anyway fruit juice and smoothie  150ml unsweetened fruit juice (up to one serving a day)  80g of fruit/vegetable purese (up to two servings a day) anyway a vegetable that doesn’t count,  potato

conclusion

I think this book has a certain enlightenment role for programmers to exercise themselves, can effectively promote everyone to pay attention to their own health, but also I think every programmer must read the book. It’s more about encouraging the reader to practice and break through, and it’s fun to give the reader a workout in a variety of ways.

In the book, many ways of exercise are recommended and various scientific methods are used to verify some phenomena and behaviors, and scientific methods are used to guide people to exercise and improve their attention to their bodies.

Modern fast-paced society hard to avoid all kinds of negative emotions to the person, at the same time various programmers anxiety, by running a fitness can though I think I cannot let I completely forgot about anxiety, but anxiety can let me down to a great extent, exercise did raise concentration at the same time, because the running time, you have to the brain is in a state of a kind of very “quiet”, I only think about running. I really like the comfort of taking a shower after running.

Above is some personal reading insights and insights, hope to read this article readers have some significance.

Exercise is not a day or two things, as long as you move, keep moving how much, I believe for their own body and mind are beneficial.