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Index
The Healthy Programmer
About the Pragmatic Bookshelf
Disclaimer
Table of Contents
Early praise for The Healthy Program mer
Foreword
Acknowledgments
Preface
Why Should I Read This Book?
Who Should Read This Book?
What’s in This Book?
You Can’t Fool Nature
What Does It Mean to Be Healthy?
Chapter 1: Making Changes
Unit-Testing Your Health
The Mind-Body Connection
An Iterative Approach to Health
The Science Behind Habits
Reprogramming Your Habits
Change one habit
Retrospective
Chapter 2: Bootstrapping Your Health
Thinking on Your Feet
Walking Your Way to Better Health
Buy a pedometer
The Time of Your Life
Find your resting heart rate
Learning How to Walk
Getting Out the Door
Retrospective
Chapter 3: A Farewell to Chairs?
Sitting Considered Harmful
Standing Up for the Truth
Check your blood pressure
Enhancing Your Workstation
Enhance your workstation
Retrospective
Chapter 4: Agile Dieting
An Iterative Approach to Dieting
Balanced Nutrition Over Idiosyncratic Diets
Eating Your Brains Out
Counting Calories Over Follo wing Trends
Count your calories for one day
Adjusting Your Caloric Intake
Individual Tastes Over Predefined Menus
Retrospective
Chapter 5: Preventing Headaches and Eye Strain
Unit-Testing Your Vision
Get an eye exam
Avoiding Computer Vision Syndrome
Avoiding Headache Triggers
Treating Headache Symptoms
Retrospective
Chapter 6: Preventing Back Pain
Unit-Testing Your Core Muscles
Pass the Kraus-Weber Test
Understanding the Anatomy of the Back
Strengthening Your Powerhouse
Developing Better Ergonomics
Retrospective
Chapter 7: Preventing Wrist Pain
Unit-Testing Your Wrists
Get a negative result on Phalen’s Test
Understanding the Causes of Wrist Pain
Using Exercise to Prevent Pain
Take a yoga class
Reducing Tension with the Alexander Technique
Restricting Movement with Braces
Retrospective
Chapter 8: Making Exercise Pragmatic
Exercising Your Brain
Taking Healthy Pomodoro Breaks
Do a Pomodoro workout
Keeping a Log
Playing Games with Your Health
Taking Your Fitness to the Web
Sign up for an online fitness service
Retrospective
Chapter 9: Thinking Outside the Cube
Dosing on Vitamin D
Shedding Light on the Vitamin D Hype
Learn about your family medical history
Boosting Your Immune System
Dealing with the Common Cold
Thinking Under the Trees
Take an outdoor vacation
Retrospective
Chapter 10: Refactoring Your Fitness
Warming Up
Take a rock-climbing class
Understanding the Dimensions of Fitness
Unit-Testing Your Fitness
Reach the fiftieth percentile for the adult version of the Presidential Physical Fitness Test
Upgrading Your Hardware
Retrospective
Chapter 11: Teaming Up
Message-Passing
Give a healthy lunch seminar
Investing in Your Health
Playing Well with Others
Start or join a team with your coworkers
Building a Better Team
Retrospective
Chapter 12: Onward, Healthy Programmer
Continuous Improvement
Set new goals
Creating Social Habits
The Joy of Being Healthy
Appendix 1: Goals
Appendix 2: Examples
Examples of Fruit/Vegetable Serving s
Example Day
Appendix 3: Further Reading
Books
Publications
Appendix 4: Bibliography
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