Is Writing Making Me Fat, part 2

Earlier this week, I read the article, “Excessive Sitting Linked to Premature Death in Women.” According to the article, “Females who sat the longest and exercised the least had twice the risk of death compared with women who recorded more activity and less sitting.” In a May blog post, I wrote about another report that warned that sitting was dangerous even for regular exercisers.

Yikes! These reports concern me. I am a regular exerciser. I am also a writer and coach who sits for most of the day. After work, I often relax by, you guessed it, sitting and reading a book. Since May, I have been working on breaking my sitting habit. But, you know how it goes—when we get busy, we tend to revert to our old ways. This week’s article gave me the motivation I needed to leave my desk more often. Since many of my clients are writers and professionals who also sit all day, I thought I’d share with you some of the tools and practices that have helped me increase my daily activity level.

Get a pedometer. I have used a pedometer on and off for the past ten years. I know that to stay healthy, I need to take about 10,000 steps a day. When I started to kick the sitting habit, I wore my pedometer for a few days to get a baseline activity level. Once I had that, I could work to increase my steps each day. Most trainers recommend that exercisers increase their daily steps each week by about 500 steps per day until they reach the goal of 10,000 steps a day.

Work standing up or, better yet, walking. According to one blog I visited, you can create your own treadmill desk. I can’t watch television and walk on a treadmill without getting dizzy, so I doubt I will be getting one of these. But if you aren’t plagued by motion sickness, try this. If a treadmill desk doesn’t work for you, consider doing some of your work standing up. Because most of my coaching work is done by telephone, I now coach standing up and pacing around the house. Take a look at your daily work tasks and consider which ones you can do standing or walking.

Take chore breaks. Keep a list of small, active chores that you need to accomplish. These tasks might be the regular stuff that you do every day or week anyway, like doing laundry, washing dishes, or watering the garden. I’ve also added to my list the chores that I don’t get often enough, but that I can do easily and require some movement: vacuuming a room, cleaning out a closet, or sweeping the porch. Get up once an hour to do one of these small chores. If you tend to get lost in your work, set a timer to remind you to get up.

Take exercise breaks. When I was taking physical therapy for my neck, my PT suggested taking breaks from the computer to do the exercises she assigned. Being a compliant patient, I did what she asked. Once an hour, I got up and did my neck and shoulder stretches. Here’s the thing: not only did I feel better, my day went faster, and my writing improved. Make a list of 5-10 exercises you can do without breaking a sweat–leg lifts, the plank, maybe even downward dog. Again, set your timer and, when it rings, take a five minute exercise break.

Cultivate inefficiency. Yeah, in this multi-tasking world, inefficiency is counterintuitive. It can also help your health. When I sort mail at the dining room table, I get extra steps by walking a few pieces of mail at a time into the kitchen, where I place them in the recycling bin. Sometimes it takes six trips to eliminate the pile, but I’ve just taken more than 100 extra steps!

Do your errands on foot. We live in a pedestrian neighborhood, so I walk to the library, grocery store, book store, and pharmacy. If you are not so lucky, drive to a pedestrian neighborhood and walk to all of the stores you need to go to. Or drive to the mall and park far from the door.

Exercise. After wearing the pedometer for a few days, I realized I could never hit 10,000 steps unless I took a longer walk each day. Lately, I have been trying to take two walks a day—one in the morning and one in the evening. It helps to have a dog who needs to walk at least twice a day. Once school starts, I’ll head back to the gym for strength training as well. And get this, according to a study out of Taiwan, just 15 minutes of exercise a day will boost your life expectancy by three years. That’s less time than it takes to watch a sitcom, minus the commercials!

The extra benefit. So some of you may be wondering how you are going to get anything done if you are always getting up to exercise or pace or load the dishwasher or whatever. Here’s what I’ve found: I actually get more done. Yup. The breaks refresh me, so I spend more of my work time actually working and less of it staring into space or playing mindless games on Facebook. (That was my FB business page. Did you think I’d link you to my favorite games?)

Your turn. How do you sneak in those extra steps?

 

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8 Responses to Is Writing Making Me Fat, part 2

  1. A very welcome post! I noticed it on twitter: I also worry that I’m going to get fat writing my books! I used to paint, and that’s a much healthier art, you’re always standing up in front of your canvas an moving back and forth!

    As a writer, I break up my sitting sessions with…cooking!!! That’s probably not a very food idea for my figure either, but I love to cook and I love good food (have recipes on my blog, all the stuff I found out about cooking – mind you the blog is about books, art and politics, but it has a cooking corner!!)

    Oh well, I plan to be thin in my next life!

  2. writenowcoach says:

    Wow–love your blog! I think cooking is a great way to break up sessions. My problem is that I usually break up writing sessions by baking cookies: not so healthy! I love the idea of painting. Hmmm. Something to try!

  3. Pingback: Women of the ELCA » Blog Archive » Stand up, sit down, fight, fight, fight! - Evangelical Lutheran Church in America

  4. Linda Post Bushkofsky says:

    Hey, I mentioned this post over at http://blogs.elca.org/women/post/stand-up-sit-down-fight-fight-fight-19082011/ today! Thanks for the suggestions.

  5. writenowcoach says:

    Thank you, thank you, thank you Linda! I so appreciate it!

  6. Solo says:

    I had to giggle. You see, the title is rather apt. Up until 18 months ago, I worked as a chef, writing ‘on the side’ for clients for 9 years. Oddly, I would have thought the catering job to be far worse for my figure – I was an all-round chef, so I concocted cakes and desserts, as well as main meals. Turns out that writing is far worse. I too have adopted seriously bad habits sitting for long periods. It was a scary piece on DVT that changed my ways. To my dog’s delight, she is now walked 4 times a day. My lateral cross trainer stepper thingummy has also seen daylight for the first time. I love the idea of getting a pedometer though – it might just make me up the ante a little more. So, thank you for this little snippet of advice. I think it could make a difference for quite a few of us deskbound creatives!

  7. writenowcoach says:

    You are welcome. And thanks for the inspiration. I love the idea of adding some more walks to my dog’s day!

  8. Pingback: The Fit Writer by Rochelle Melander | Write Now Coach! Blog

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