The Healthy Programmer下载

作为一个程序员，也许你拥有高超的专业技能，写出各种高深、优雅的代码，以各种技术对付程序的BUG，面对机器，你就是掌控一切的神。但程序员却无法对抗由于职业本身带来的各种身体问题，比较背疼，头疼，颈椎病，高血压，肥胖，等等。。。身体健康一直是程序员心中的通。本书以众多程序员为对象，提供一些足以应对各种身体问题建议，包括生活习惯，小建议，营养饮食等方面。非常实用，可行。亚马逊5星图书。 下面是目录： Foreword . . . . . . . . . . . . . . xi Acknowledgments . . . . . . . . . . . xiii Preface . . . . . . . . . . . . . . xv 1. Making Changes . . . . . . . . . . . . 1 Unit-Testing Your Health 2 1.1 1.2 The Mind-Body Connection 3 1.3 An Iterative Approach to Health 4 1.4 The Science Behind Habits 7 1.5 Reprogramming Your Habits 10 1.6 Retrospective 12 2. Bootstrapping Your Health . . . . . . . . . 13 Thinking on Your Feet 14 2.1 2.2 Walking Your Way to Better Health 17 2.3 The Time of Your Life 20 2.4 Learning How to Walk 22 2.5 Getting Out the Door 24 2.6 Retrospective 25 3. A Farewell to Chairs? . . . . . . . . . . 29 Sitting Is Considered Harmful 30 3.1 3.2 Standing Up for the Truth 34 3.3 Enhancing Your Workstation 38 3.4 Retrospective 43 4. Agile Dieting . . . . . . . . . . . . 47 An Iterative Approach to Dieting 48 4.1 4.2 Balanced Nutrition Over Idiosyncratic Diets 50 4.3 Eating Your Brains Out 52 4.4 Counting Calories Over Following Trends 55 4.5 Adjusting Your Caloric Intake 57 4.6 Individual Tastes Over Predefined Menus 59 4.7 Retrospective 61 5. Preventing Headaches and Eye Strain . . . . . . 65 Unit-Testing Your Vision 66 5.1 5.2 Avoiding Computer Vision Syndrome 69 5.3 Avoiding Headache Triggers 71 5.4 Treating Headache Symptoms 74 5.5 Retrospective 76 6. Preventing Back Pain . . . . . . . . . . 79 Unit-Testing Your Core Muscles 80 6.1 6.2 Understanding the Anatomy of the Back 86 6.3 Strengthening Your Powerhouse 88 6.4 Developing Better Ergonomics 96 6.5 Retrospective 99 7. Preventing Wrist Pain . . . . . . . . . . 103 Unit-Testing Your Wrists 104 7.1 7.2 Understanding the Causes of Wrist Pain 108 7.3 Using Exercise to Prevent Pain 108 7.4 Reducing Tension with the Alexander Technique 113 7.5 Restricting Movement with Braces 116 7.6 Retrospective 118 8. Making Exercise Pragmatic . . . . . . . . . 121 Exercising Your Brain 122 8.1 8.2 Taking Healthy Pomodoro Breaks 122 8.3 Keeping a Log 126 8.4 Playing Games with Your Health 127 8.5 Taking Your Fitness to the Web 131 8.6 Retrospective 132 9. Thinking Outside the Cube . . . . . . . . . 135 Dosing on Vitamin D 136 9.1 9.2 Shedding Light on the Vitamin D Hype 137 9.3 Boosting Your Immune System 139 9.4 Dealing with the Common Cold 141 9.5 Thinking Under the Trees 142 9.6 Retrospective 144 Contents • viii 10. Refactoring Your Fitness . . . . . . . . . 147 Warming Up 148 10.1 10.2 Understanding the Dimensions of Fitness 150 10.3 Unit-Testing Your Fitness 151 10.4 Upgrading Your Hardware 159 10.5 Retrospective 169 11. Teaming Up . . . . . . . . . . . . 173 Message-Passing 174 11.1 11.2 Investing in Your Health 175 11.3 Playing Well with Others 178 11.4 Building a Better Team 182 11.5 Retrospective 183 12. Onward, Healthy Programmer . . . . . . . . 187 12.1 Continuous Improvement 188 12.2 Creating Social Habits 190 12.3 The Joy of Being Healthy 191 A1. Goals . . . . . . . . . . . . . . 193 A2. Examples . . . . . . . . . . . . . 195 A2.1 Examples of Fruit/Vegetable Servings 195 A2.2 Example Day 196 A3. Further Reading . . . . . . . . . . . 197 A3.1 Books 197 A3.2 Publications 197 A4. Bibliography . . . . . . . . . . . . 201 Index . . . . . . .