Every IT professional is bound to spend countless hours in front of the computer. Such sedentary routine, in turn, definitely has an effect on their health. From vision-related problems to high blood pressure, there are so many potential concerns you need to be aware of if you’re an IT expert, that ignoring them in the belief that they wouldn’t happen to you would seriously jeopardize your health.

Still, there must be something you can do to prevent such issues from aggravating and allow you to keep your lucrative job you’re so good at. Naturally, the answer is yes. This is not a situation where you have to choose between the job you like and your health. On the contrary, you can enjoy both, but only if you work on preventive measures in the right way and if you don’t turn a blind eye on any change in your health. Here are the most common health concerns and tips on preventing them as much as possible.

Neck problems

Most IT experts sit while working, but few do it properly and have their monitor at the right angle. Unfortunately, many feel neck pain sooner or later because their working environment is not designed properly. If, for example, the monitor level is too low, you’ll have to look down for a longer time and that will eventually lead to cervical spondylitis.

In order to prevent this from happening, you should have your monitor’s viewing angle above your neck level, so that you have to look up, instead of down, when using it. You can adjust your monitor height and viewing angle or simply adjust your chair. Also, you should make regular breaks during which you need to rotate your head a few times clockwise and anti-clockwise.

Heart problems

The more you work without moving much, the more prone you are to cardiac arrest. Couple that with the stress imposed by tight deadlines, not getting enough sleep and indulging in junk food and you’ll realize that this issue mustn’t be taken lightly. On the other hand, if you look around, you’ll surely see someone with these symptoms. So, don’t let that image be you when you look into the mirror.

The best way to prevent heart problems is to exercise regularly. Choose to swim, walking, hiking or any activity that helps you unwind and keep your heart healthy. Similarly, choose the stairs over the lift and healthy food instead of fatty junk one. Your heart will appreciate it.

Vision problems

The most obvious are, of course, vision-related problems. You just can’t escape staring at the screen for hours each day. Some studies suggest that almost three quarters of IT professionals have eye power issues, and they are much more likely to develop cataract later in life. Finally, you might have already experienced a problem known as dry eyes. That happens to those who keep their eyes glued to the screen a lot or work in conditions that put excessive stress on their eyes.

The best way to prevent such problems is to use the best possible screen available or work with a screen guard for your monitor. Their role is to prevent harmful rays from disturbing your vision. Some people also use dummy spectacles to avoid the interference of the rays. Also, make sure you get the best quality contact lenses if you need them since your eyes are constantly under a lot of pressure. Last but not least, make sure you close your eyes often and move them when working instead of staring.


One of the most common health concerns among IT professionals is definitely obesity. It comes as a result of several factors, such as long working hours, excess stress and an unhealthy diet. While some of these factors cannot be avoided, there are still ways to combat their negative effect.

Physical activity is the key. No matter how great and healthy your diet is, you won’t be able to prevent obesity unless you do regular exercise. That’s why many IT companies provide gyms or gym memberships to their employees. Finally, you need to remember that food is not the answer to your stress. While an occasional sweet treat is perfectly fine, you need to be aware that you have to be extremely careful about your weight.

Breathing problems

These problems often come as a consequence of poorly ventilated spaces and lack of air circulation inside the office. Needless to say, such bad conditions lead to the development of various breathing-related issues, such as respiratory infections, sinusitis or a common cold. Having to spend hours each working day in a poorly ventilated office can really damage your health.

Preventive measures do exist, but they can hardly be effective if your working conditions are not improved. So, in order to keep your respiratory system as healthy as possible, see to it that your office is properly ventilated. Next, try to breathe deeper and take in more oxygen. During your break, leave the office and go for a brisk walk, ideally in a nearby park. Also, if you’re suffering from some respiratory disease, don’t forget to take your regular therapy.

High blood sugar

Another common problem among IT experts is high blood sugar. This problem is made even more problematic by having a history of diabetes in your family. If you are overweight or obese and working long hours in the office, you’re the perfect candidate for diabetes. High blood pressure is another symptom that is often associated with conditions like diabetes.

When it comes to prevention, the best way is to keep an eye on your weight and blood pressure regularly. If you manage to avoid those problems, the risk of you getting diabetes will be much lower. That means you have to pay a lot of attention to what you eat and what kind of exercise you get. Living with diabetes is quite complicated, so the best way is, as always, to prevent it from coming your way.

Realistically, being an IT expert means you’ll have to spend many hours sitting at the desk, looking at a monitor. You’ll also be expected to meet various deadlines and work under a lot of stress, trying to deliver what is expected of you. Those things can’t be changed, unfortunately. However, there is so much you can do when it comes to your physical and mental health. Improving your immunity and leading a healthy lifestyle are simply necessary if you wish to keep doing your job for many years to come.

Originally posted at RuhaniRabin.com
Click here if you would like to write at RuhaniRabin.com



Ruhani Rabin being a tech and product evangelist for almost 20 years. He was VP, CPO for various digital companies. Plays with Drones in his free time.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Ruhani Rabin

Ruhani Rabin being a tech and product evangelist for almost 20 years. He was VP, CPO for various digital companies. Plays with Drones in his free time.