How can busy writers find time for exercise with workdays filled with deadlines, pitches, and editors asking for one more rewrite? If you think you don’t have time to exercise, you don’t have time not to! You’ll work more productively, decrease emotional stress and muscle tension, and have more energy all day if you take minutes of exercise many times during your day.
Notice that I say minutes of exercise — not hours, not even half-hours. The health benefits of exercise kick in when you accumulate 30 to 60 minutes of exercise a day, even in little bursts of a few minutes at a time, gathered over the course of the day. Research shows that exercise in a number of short sessions enhances health, keeps the heart and lungs strong, helps with weight loss, and decreases the risk of premature death and a multitude of lifestyle diseases.
Here are some workouts you can do as you write:
- Stand. Get out of your ergonomic chair often, at least every hour. You’ll feel less tired and your brain will work better. Work standing up for 5 to 10 minutes (while reading a draft, for example). You’ll burn 25 percent more calories than sitting down.
- Pace. If you can pace while you talk on the phone or brainstorm, you’ll burn almost 4 times as many calories as you will sitting.
- Climb. A flight of stairs is a foot-operated cardio machine! A 150-pound person burns 17.5 calories per minute walking up stairs — compared to 1.7 typing at the computer!
- Phone Push-Ups. Each time you make a phone call, wear a headset or turn on the speaker phone after you dial. Do push-ups against the desk while you wait for the person to answer. (If you do a bunch of these, be careful of heavy breathing when you introduce yourself.)
- Chest and Shoulder Stretch. A problem with desk work is that almost all your work is done in front of you. Sitting in your chair, reach both arms back as far as you can, arching your back. If your backrest permits, clasp your hands behind the chair to intensify the stretch. This stretch will release tension and make you feel better. It takes no extra time, because you can continue to read the computer screen while you stretch.
- Junk-Mail Crumple. Each time you get a piece of junk mail, don’t just toss it–crumple it first. Open the envelope and pull out the letter (don’t worry–you don’t have to read it). Hold it with one hand. Start at one corner and crumple it into your palm, bit by bit, until it’s one tight ball. Squeeze it a few times, then drop it in the recycling container. Grab another item with your other hand, and repeat. This strengthens your forearm, relieves wrist tension from overuse at the keyboard, and gives your junk mail some purpose during its very brief time in your life.
- Upper-Back Bliss. This upper-back stretch looks odd, but it effectively releases tension between your shoulder blades. Extend your arms in front of your chest, palms facing each other. Cross your wrists–now the backs of your hands are touching. Rotate your wrists until your palms face each other (your elbows will flare out). Lower your shoulders and press your palms together. Slightly round the back to intensify the stretch.
- Obliques Online. Use those annoying down times when you’re waiting for a printing document or a slow-loading web page and work your obliques at your desk. Lift one knee as you lower the opposite shoulder, exhaling and contracting the obliques. Alternate until duty calls.
- Just Move It. Take little breaks to walk around the block, or up and down the hallway. Hop on your treadmill or exercise bike for a few minutes. Dance to a favorite song. Use any excuse to get moving! You’re not wasting time — you’re revving up your mind and body so they work better for you.