12 Health and Fitness Tips for IT Professionals

IT professionalSoftware or IT industry has changed the way of worldwide business doing. As IT sector gets evolving and improving day by day leads to becoming people and business closer. IT evolution has made big changes not only to working professional but also helps to bring people closer through technology and social media. Now each and everything is automated by performing simple clicks all works get completed. “Social media platform like twitter, facebook, Google plus plays very important role in today’s world as it helps you to stay updated with the world.” Information technology is one of the favorite and lovable professional field, because of quick growth scope and packages, it made every boy and girl more ambiguous to get in this sector.

health and fitness tips for IT professionals

IT sector is one of the most rewarding professional sectors it has no doubt but also having some side effects too. According to the recent study, it has found that IT professional quickly facing many health diseases and health issues even at Younger age. The common reason behind this health issues is their needs and business(IT) responsibilities. The best way to deal with health problems for IT professionals is to take health measurements from the beginning of the carrier. The common health issues faced IT professional includes high blood pressure, obesity, stress and anxiety, eye problems, stomach problem and back pain. We are trying to list some useful health and fitness tips for IT or Business Professional to stay fit and healthy.


Avoid Smoking

avoid smoking

Smoking is one of the common habit found mainly with IT professionals. Most of the IT guys have night shifts then to stay away from sleep they will smoke interval after intervals. Smoking may lead to several health issues including heart diseases, asthma, stroke, diabetes, blindness, cataracts and age-related macular degeneration etc. Smoking is directly linked to stress management. Due to working load, stress is the common problem found among software professionals then try to some yoga or meditation to get instant relief from stress. The best way to quit smoking to stay fit and healthy.


Go easy on the Caffeine


To awake at the work most of the professional having habit to gulping down several cups of tea or coffee but it’s a bad habit because of caffeine consumption linked to several health problems. The common health issues due to consumption of caffeine include anxiety, high blood pressure, restlessness, an increase in heart beats etc. Yes, we agree that caffeine is instant energy boost but its addiction is dangerous. If you are addicted then try to stick single or mostly two cups of caffeine not more than it or try some alternative to caffeine.


Take home Cooked Meals

taking home food is good for health

Home cooked food is one of the best food helps you to keep fit and healthy. Most of the professionals having a bad habit of eating raw or junk foods but it may be acceptable once or twice in a month but it’s everyday addiction then your spoiling your health. Try to avoid artificial flavors and preservatives. Eat home cooked meals to stay fit and healthy.

Also Read- Food recipe and Cooking Apps for Android


Desk Exercise

elongation exercise at work

Most of the professional don’t get dedicated time to do some rigorous exercise then try some simple exercising during the breaks or behind the desk. If you don’t aware of desk exercise then you can simply browse the internet you can find dozens of exercise to do at work. This simple desk exercise you can perform while sitting down no need of extra time.


Breathing Exercise

breathing exercise helps to release stress

As we discuss above to try to take home made food there are several activities which help you to remain fit and healthy. Stress is one of the common big major factors which can badly affect your health. Breathing exercise is one of the great ways to release stress leads to maintain a healthy lifestyle. So try to do breathing exercise because one of the biggest advantages of it, helps to release stress to get into a regimented life.

6Get Plenty of Sleep

proper sleep health tips for IT professionals

If you are following healthy diet schedule, workout or exercise and not getting enough sleep then rest of the efforts to fit and healthy are useless. Sleep plays a vital role in staying fit and healthy. Improper sleep may cause serious health issues. Plenty of sleep responsible for proper optimization and regulations of body functions keep you fit and healthy. It’s a very important to get 6-8 hours of sleep every day. Try to avoid watching late night television shows or log out from social networking to get plenty of sleep your body deserves.

Also Read- Snacks for better Sleep

7Put Weight under Control

weight management best tips for software professionals

As you are IT Professional, blogger your most of the work is done by sitting in front of desktop or laptop. Weight gain is one of the common health issue found mostly among the IT or software professionals. Weight gain may put some serious health issues to your health if not control at a time. Running is one of the most recommended exercises to lose weight. So try to run or some physical exercise to put your weight under control. Try to make a goal to workout at least one hour day.

8Take Care of Eyes

take care of eye health tips for computer professionals

You are computer professional your work is to stare continuously towards the screen for hours, it may really impact you vision or may leads strain, allergies, and redness in the eyes. You can cover your eyes with palm which gives enough relaxation to eyes. Try to divert your eyes from the screen after every 20 minutes for a minute. Refresh the eyes by splashing with cold water.

Also Read- Natural Foods for healthy eye and vision 

9Do not sit for a long time


Try to avoid bad habit of sitting in front of computers more than hours without chaining the position. Try to take regular breaks just stand up and walk to get a refresh. If you follow this tips every after an hour it may put active support to your health.

10Stress Management

girl with stress

Stress management is one of the essential tips to stay fit and healthy. If yo can’t control stress then you can’t stay fit and healthy. There are stress relaxation techniques which help to improve your mental as well as the physical condition too. Yoga is one of the best ways to release stress improves your mental health. High workload and work efficiency are the major factors responsible for to build up the stress in IT professionals.

Also Read- Relaxation techniques for stress relief

11Physical Exercise

physical exercise fitness tips for IT professionals

Back and neck pain is one the common health problems found mainly in IT professionals (Spend more than 9 hours a day in front of a computer. If you don’t take proper steps at the right time it may become a serious health issue. Try ti sit in right posture while sitting in front of the computer is one of the vital tips to prevent back and neck pain. Try to take frequent breaks from the chair and try out some simple back and stretching exercises for few minutes before going to chair. Try out some physical exercise running, walking or playing your favorite game for just 15-20 minute that put positive effects in your health for a long time.

12Use Proper Lighting

proper screen lighting best health tips for computer professionals

Proper lighting may bring positive changes in your work feel you happy and energetic. As your work is to sit in front of the computer several hours daily. Proper lighting may helpful in avoiding strain and glare. If you wear glasses then try to wash your glasses at least once a day it may keep you away from more eye problems. This are the top 12 fitness tip for IT Professionals.

“Health Problems faced by IT Professionals”

  • Obesity

  • Eye Problems

  • Stomach Problems

  • High Blood Sugar

  • Stress and anxiety

  • High Blood Pressure

  • Back and neck Problems

About the Author

Ramdas Bairagi

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