Health Hack #4: 🚶‍♂️ Move your body, upgrade your brain

Hi fellow devs, coders, and wonderful humans 👋 

We spend hours behind a screen, so let’s ensure we optimize our code, bodies,

and minds. This edition is about getting your body moving: simple physical activities that boost your brain power, creativity, and overall well-being without turning you into a fitness influencer 😅 

Just like before, these tips come from one developer to another. No fluff. Just what works 💻🚶‍♂️

Let’s get into it 👇

Look, we’re not talking about becoming gym rats or running marathons. We’re talking about simple movements that make you a better developer. Research shows that 30 minutes of moderate exercise can boost your brain performance for up to 24 hours. That’s like overclocking your CPU, but for your mind.

Here’s what works for busy developers:

✅ Take a 30-minute walk or small hike with music or podcasts: This simple activity boosts your brain. Walking increases blood flow to your brain, promotes new neuron growth, and enhances memory and problem-solving skills. Throw on your favorite playlist or that tech podcast you’ve been meaning to catch up on—music increases exercise enjoyment by 25%, while podcasts boost it by 15%.

✅ Bike to work if it’s feasible: Cycling to work doesn’t just save gas money—it improves your mental health, reduces stress, and makes you more alert and productive when you arrive at the office. Plus, you’ll project that health-conscious image that companies increasingly value.

✅ Go for a jog or skate before or after work: After a long day of debugging, jogging helps release built-up tension and clears your mind. The repetitive motion works like meditation, helping you process complex problems while your body moves. Many developers report that their best “aha moments” happen during post-work runs.

✅ Try yoga if you’re into it: Yoga isn’t just stretching—it’s like training your brain’s operating system. It enhances creativity, improves focus, and builds the mental discipline that directly translates to better coding skills. Plus, it counteracts all that sitting with conscious movement and posture work.

👉 Bonus tip: Start small and stack habits.

Add a 10-minute walk to your existing routine—maybe after lunch or before your evening coding session. Use apps like Standing Coder (yes, I built that 😉) to remind you when it’s time to move, especially during those deep work sessions where you lose track of time.

The science is clear: regular physical activity increases energy levels, improves concentration, reduces stress hormones, and literally grows new brain cells. Your body isn’t designed to sit for 8+ hours, but when you add just 30 minutes of movement, you’re not just maintaining your health—you’re enhancing your cognitive abilities.

You can help yourself by setting reminders on your phone or downloading my free Standing Coder app, which provides non-intrusive notifications and allows you to monitor your progress throughout the day.

Think of it as preventive maintenance for your most important development tool: your brain 💪 

Catch you in the next one,


Ray ✌️