Software engineers spend most of their time sitting at their desks. It's a sedentary lifestyle of long, uninterrupted hours that can quickly lead to physical health issues like muscle stiffness and repetitive strain injuries, and mental health issues like burnout, anxiety, and suddenly feeling strangely unmotivated.
Exercise and, more generally, physical fitness is crucial for every software engineer because it not only counter-act the hours of sitting down, but it also brings about many benefits that will improve an engineer's wellbeing and productivity.
This article will go over seven reasons why exercise will make you a better software developer. Each of these reasons has been extensively studied and verified with numerous scientific studies. At the end of the article, we will give a few tips on how you can incorporate regular exercise into your life.
1. You'll Be More Focused
Software development requires intense focus, problem-solving skills, and creativity. Exercise has been shown to improve your cognitive abilities, memory, and overall brain performance.
Regular physical activity increases blood flow to the brain, which encourages the growth of new brain cells and improves synaptic plasticity. This means you have better focus, become more creative, and get better at solving problems—three key attributes for successful software development.
2. You Won't Be As Stressed
Being a software engineer is often quite stressful. The industry is known for its tight deadlines, complex projects, and continuous learning demands. Exercise is a proven stress reliever, because it reduces the levels of cortisol (the stress hormone) and triggers the release of endorphins (the wellbeing hormone).
Those are the neurochemical benefits of exercise. But exercise also relieves the physical symptoms of stress, such as muscle tension and headaches. A lunchtime bout of exercise will send you back to your desk refreshed and focused.
3. You'll Have More Energy
Sitting down for a long time leads to fatigue and decreased productivity. Regular exercise swings that the other way by increasing your energy levels, because it improves the delivery of oxygen and nutrients to your body's tissues. Software engineers who are physically fit will find that they have more energy throughout the day.
This increase in energy then translates into the ability to focus for longer periods of time without feeling drained. You can approach your tasks with more enthusiasm and efficiency, which in turn increases the quality and delivery time of your work.
4. You'll Have Better Posture
Long hours at a desk can lead to poor posture and musculoskeletal issues, including back, neck, and shoulder pain. Exercise, and particularly strength training, can improve your posture and reduce or even eliminate physical pains. You'll be able to work with fewer interruptions due to discomfort
Of course, incorporating ergonomic practices along with regular exercise will further improve your physical well-being and make you a more productive software developer.
5. You'll Sleep Better
Along with exercise and diet, sleep is one of the core pillars you need to prioritize if you want to lead a healthy, fulfilled life. Sleep is crucial for your cognitive abilities and overall health. What's nice about exercise is that it improves the quality of your sleep.
You'll fall asleep faster and enjoy deeper, more restorative sleep. In turn, this leads to better concentration, sharper memory, and a more positive mood, all of which are important when you have to tackle complex coding tasks and tight deadlines.
6. You Won't Get Sick As Much
A strong immune system is important in a high-stress environment where burnout and illness can be quite common. Regular exercise strengthens your immune system, making your body more resilient against illnesses.
This means fewer sick days and the ability to maintain consistent productivity levels. Gone are the days where you work really hard for a few months and get sick for two weeks because you're burned out. Regular exercise breaks this vicious cycle.
7. You'll Feel Better Mentally
The mental health benefits of exercise cannot be overstated. It's as close to a magic pill as we'll probably ever get. Regular exercise combats anxiety and depression because of the neurochemical benefits we spoke about earlier. You will feel better, happier, and more positive with exercise.
Additionally, exercise creates a sense of accomplishment. It boosts your confidence, which can be empowering when you're working on a complex project with many moving parts. You'll get a sense of control over your life, which makes for a more fulfilled life.
Practical Tips for Incorporating More Exercise Into Your Life
- Take it step by step. Physical fitness is a journey. If you're new to exercise, start with small, manageable workouts. The aim is to make exercise a part of your life, not to exercise really hard for half a year and then stop because you took on too much. Start gradually and slowly ramp up.
- Figure out what you enjoy. Exercising regularly isn't so much about willpower as much as it is about minimizing the barriers that stop you from doing it. It'll be much easier to exercise regularly when you choose a fitness activity that you find enjoyable and engaging. Dancing, swimming, hiking, weightlifting, experiment until you find something that you enjoy.
- Create a routine. Figure out exactly when you'll exercise. Look at your calendar and decide where it would best fit in. Then stick to the schedule. You're much more likely to work out when you know it's every Wednesday morning 7 AM as opposed to "whenever you have time on Wednesday."
- Listen to your body. Especially when you're new to exercise, it's okay to sometimes skip a workout if you're feeling particularly sore from a previous workout. Pay close attention to your body and adjust your workouts appropriately. Rest is an essential component of a successful fitness routine.
- Move. But even if you're feeling sore, or on days when you don't have a workout scheduled, it's important to move. Stand up from your desk every so often, do some gentle stretches, and take regular walks during the workday. Make an effort to spend less time sitting down. Your body and your mind will thank you for it.
