I don’t know about you, but when I stand up at the end of the day, after sitting for several hours at my desk, I feel about as limber as a Zombie. As you might know, the World Health Organization (WHO) lists a sedentary lifestyle as one of the leading causes of death worldwide. A sedentary lifestyle, in part, includes sitting twelve hours or more per day. For career writers, it’s important to incorporate exercise and other healthy activities to mitigate the adverse effects of prolonged sitting - so you’re not stiff like a Zombie.

According to a research study published in the British Journal of Sports Medicine, the study found that the risk of death increases by thirty-eight percent among those who sit for twelve hours or more. The study included participants from the United States, Norway, and Sweden.

While this may sound grim, the same study also found that a moderate level of exercise, of just twenty-two minutes or more per day, can eliminate the risk of death.

While exercise is undoubtedly an important aspect to incorporate into your writing routine, there are also other ways in which to improve your health as a writer.

How Much Time Are You Sitting?

Work (sitting at the computer): 6 hours

Meals: 1.5 hours

Driving: 1 hour

TV: 2.5 hours

Internet/Scrolling/Social Media: 1.5 hours

Total time spent sitting: 12.5 hours

The estimate above is conservative, considering that a survey conducted by Harmony Health IT found that most people spend an average of five hours per day on their phones. If this total time appears accurate, or worse, conservative, it’s time to explore how you might add more activity to your day.

Ways to Incorporate Exercise Daily

I’m the type who prefers to exercise in the morning, before work, because if I wait until the late afternoon or evening, I won’t do it. With that said, I’ve found that running 3-4 miles in the morning before I sit down to write for six hours isn’t enough movement to stave off a stiff neck, back, and shoulders.

What works best for my body, and is also recommended by Harvard Health, is to also include movement and stretches throughout the day. In addition to improving physical health, these intermittent breaks also help refresh your mind and enhance productivity.

Here are a few recommended exercises from my physical therapist that are quick and effortless, making it easier to squeeze in throughout the day. They are specifically designed for individuals who spend a significant amount of time sitting at their computer desk.

Stretches and exercise

Rather than inundate you with dozens of stretches that you will likely never use, here are just three exercises that have significantly improved my aches and pains. Always consult your doctor before starting any new exercise or stretching routine.

Opening Shoulders

Keeping your shoulders open helps keep them from rounding inwards, a posture you want to avoid.

Taking a stretchy exercise band in both hands, hold it high above your head, with your fists together, parallel to your head. Pull your arms apart so that the band stretches across the back of your arms, as shown in the picture above. Hold for a count of one and slowly return to the starting position. Repeat this for thirty repetitions and then rest. This is one set

It’s recommended to do one set of these, three times a day. Keeping the band visible in your office will help remind you to stretch.

Neck Stretch

Stretching your neck helps prevent stiffness and pain.

Standing or sitting, place your right arm on the upper left side of your head and gently pull your head down to your right side. Stop pulling before it begins to feel strained. Hold for a count of fifteen and repeat on the other side with the opposite hand. A set consists of doing this twice on each side. It is recommended to do this three times per day as well.

Lower Back Stretch

Keeping your lower back limber helps maintain proper alignment.

Lying flat on your stomach, gently push up so that your arms are as straight as they can be while your shoulders remain pulled down. Hold this for the count of 15 and then gently lower yourself back down to the floor. Repeat three times.

Performing one set once a day helps relieve tension in the back.

Go For a Walk

Walking throughout the day not only keeps your body limber and your blood flowing, but it also helps release endorphins, dopamine, and serotonin – those feel-good neurotransmitters that contribute to our happiness. Spending just 15 minutes outdoors can boost your mood, so consider combining your walk with time outdoors for maximum benefit.

Despite getting most of my exercise done in the morning, a fifteen-minute walk after lunch helps restore my energy, boost my mood, and makes my body feel less stiff. Often, a quiet walk outside allows for plenty of brainstorming, which helps me with my work upon my return.

If you take a fifteen-minute walk every two hours at work, that may be all the exercise you need. Additionally, spreading out your exercise throughout the day helps prevent or alleviate stiffness and pain.

Your Work Desk: Is it Ergonomic?

An ergonomic design ensures that the equipment you use, such as your desk, computer, and chair, is set up in a way that benefits you, rather than requiring you to adapt to your equipment. The more ergonomic your setup is, the fewer aches or pains you will experience from being at your desk.

Your monitor screen should be at a height where you can view it comfortably, allowing your neck to be in a neutral position, neither lifted nor lowered. Your chair should provide lumbar support and be comfortable enough so that you aren’t leaning forward. Your knees should be at the same level or lower than your hips. Your wrists should be straight and positioned at or below the level of your elbows.

Helpful Devices to Keep You Healthy at Your Desk

Infrared heating pads have helped my aches and pains tremendously. I usually keep my heating pad on while I’m seated and use it to warm my lower back. Amazon sells one here, which is the same one I use and highly recommend.

Using a massage gun on those hard-to-penetrate knots in the shoulders is a godsend for many. When I first purchased a massage gun, I thought for sure that masseuses everywhere would go out of business as these devices are quick and efficient at removing stress knots and muscle tension.

Padded wrist rests placed near your keyboard help keep your wrists in the proper position, keeping them straight and supported. For those who struggle with wrist pain, these are lifesavers.

Maintaining Optimal Health During Your Writing Career

Writing projects tend to be more of a marathon than a sprint, during which countless hours are spent sitting at your desk. For longevity in the industry, it’s best to prioritize your physical health as soon as possible.

When I worked in kitchens, I always wore compression socks, insoles, and orthopedic shoes – even in my twenties. I adhered to these protective measures, having been warned by many a chef and waitress that if I didn’t, I would be dealing with thick varicose veins and a lot of back pain. By following their advice, after twenty years in and out of kitchens, my legs remain vein-free and healthy thanks to the extra TLC.

It’s easy to get sucked into writing a chapter and before you know it, two hours have passed and you haven’t stretched or stood up once – I get it, it happens to me often. It’s a challenge to interrupt the creative flow to take care of the physical self. But if you look at it this way, optimal physical health equates to optimal cognitive endurance, perhaps these small measures won’t seem as challenging to integrate into your routine. Consider the consequences of not taking care of your body and the time required mending those aches and pains, which would impact how long you are able to sit and write for long periods of time.

Like the famous Chinese proverb states, “The best time to plant a tree was 20 years ago. The second best time is now.” Take care of your health now and reap the numerous benefits, ensuring a long and healthy writing career.

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