Blogging is killing you.
I don’t mean the stress of cranking out deathless prose or even the coffee you gulp by the gallon.
Blogging is killing you because you sit hunched over your laptop. All day long.
Science has spoken: Sitting will be the death of you — and me.
None of this is news, of course. We’ve known for a while that even if you faithfully get to the gym, all that sitting wipes out any benefit from the measly few minutes you spend huffing and puffing on the elliptical.
Dr. David Agus puts it bluntly:
[Sitting for more than 5 hours a day is] equivalent on a health basis to smoking a pack and a quarter of cigarettes.
Yowza.
Chair time is associated with all the heavy hitters: heart disease, cancer, high blood pressure, and obesity. (That’s because sitting doesn’t make you less hungry. Darn.) This 2012 report on inactivity from the National Center for Biotechnology Information makes for especially gloomy reading.
I don’t know about you, but my first reaction was a kind of paralysis. (Ironic, right?)
Move? When I’m under deadline? Sure, those are those rare times I get out of my chair to go to the bathroom or get more coffee. But how can I move more when I earn a living hunched over a keyboard? (We’ll talk about your posture another time…)
It’s not just a 9-to-5 problem; after sitting at work, most of us rush home (or in our case, step away from our laptops) to plop down on the couch in front of a screen of one size or another. Not exactly helpful.
Being a writer, I decided to research my options before having a coffin fitting.
The price of standing up on the job
There’s always someone looking to make a buck on our mortality, and the alternatives to sitting are no different. Perhaps you’re more coordinated than I am, but I find standing desks awkward and walking desks downright horrifying.
Besides, I’m on a budget, people! I have bills to pay and would prefer that one of them wasn’t for my swanky treadmill desk.
While I’ve had a little luck with standing and walking meetings, popularized by such luminaries (and zillionaires) as Steve Jobs and Mark Zuckerberg, they still don’t address the reality of being chained to a desk all day.
And maybe your experience is different, but clients think you’re nuts if you pop out of your seat during a meeting and go stand in a corner. We have enough problems wooing paying customers without our sanity being questioned.
The most genius solution is also FREE!
Miraculously, the cure to what’s killing you is surprisingly simple. And cheap, as in free:
Every 20 minutes, stand up. Move around a bit. Rinse and repeat.
That’s the advice from Gretchen Reynolds, a weekly columnist at The New York Times. She wanted to find a simple solution to the quandary of our sedentary lifestyles.
Reynolds learned something remarkable while researching her book on the subject: Most of the benefits of exercise are packed into the first 20 minutes of moving. The rest, she says, is “gravy.” So little bursts of activity on a regular basis have a huge payoff.
And here’s the money quote from her interview in The New York Times:
I really do stand up at least every 20 minutes now… The science is really clear that [sitting] is very unhealthy, and it promotes all sorts of disease… You don’t even have to move. I’m standing up right now as I talk on the phone. I stand during most of my interviews now.
You don’t need a trainer. You don’t need a gym membership. You don’t need a geeky gadget on your wrist. All you need is a timer. And they’re everywhere. Heck, your phone has one, and your laptop. (Although I prefer my egg timer that’s shaped like a happy chicken.).
I almost wept with joy.
The numbers back me up
I corralled prices on the various options for desks and fitness trackers and put together a little table for you. (Note: your elevated heart rate on seeing these prices does not qualify as exercise.)
I included my beloved chicken timer and Reynolds’ book, The First 20 Minutes: Surprising Science Reveals How We Can: Exercise Better, Train Smarter, Live Longer. (I think she needed an editor for that title!) It’s not expensive, so you might think it’s a worthwhile purchase. But trust me: It’s even cheaper at your local library.
You can also cobble together a DIY standing desk, using these hacks from IKEA. Not for the faint of heart. And the cheapest version is still $139, plus your labor. And the priceless mental anguish.
The verdict? Free is better.
How to save your life
Inspired by Reynolds, I came up with my own action plan to avoid dropping dead under deadline.
1. When you’re at your desk, set a timer for that magical 20 minutes
I stand up. I might walk in circles or multi-task. Maybe I get clothes out of the dryer (although I don’t fold them, of course) and sometimes, just to be a show-off, I do some jumping jacks. A couple a times a day I take a well-deserved dance break. Then I’m back at it again.
You know what really surprised me? This is actually a great time management tool. I’m more focused and more productive when I know a clock is ticking and when I’m moving more. A win-win!
So I’m going to sound like a Pollyana, but I don’t care. I am a convert at the altar of movement. I feel better now that I’m more active.
My legs don’t fall asleep, as Sophie recently shared happens to her when she sits for too long. My brain appears to be in better shape too: not as fuzzy and mushy. And I don’t get caught in that horrible downward spiral that happens when I’m browsing the Internet, which leaves me feeling every bit as lousy as if I’d just ate a box of cookies.
2. When you answer the phone or get a text, stand up
This was one of Reynold’s tips that I thought was so smart. You work at home, all by your lonesome. No one sees you popping up like a jack-in-a-box whenever you answer your phone.
I’ve started checking my email on my phone just for a chance to stand up.
Given all the disruptions that come with a day’s work, it’s actually a minor miracle when you can sit down for more than 10 minutes at a time.
3. Build movement into other parts of your day
When you’re running errands, find the farthest spot in the parking lot. Take the stairs, not the elevator. I now smile at the sight of a long line at Starbucks. You see where I’m going with this. Being attentive to opportunity is the trick here.
There’s also exciting evidence that short workouts throughout the day can be a solution for people who can’t get to the gym at all.
Your assignment: Create your movement plan
It’s a beautiful thing. There’s no one-size-fits-all solution to combating the risks of sitting… and you can infinitely improve your chances for success by customizing your own plan.
But don’t keep all this great stuff to yourself. I’m sure you know at least one other writer in the death throes of sitting right now. Throw out that life preserver and share this post with them!
And I’d love to know what ideas you plan to try. I have a friend who stands up when she watches TV. That sounds painful to me, so sometimes I alternate lounging on the couch with jumping jacks. (I love them.) We can’t count on those old-fashioned commercial interruptions anymore, so I just set my timer and stand up for my health.
Your turn: What are your best tips for moving into a long, healthy blogging life?
Great article! I actually bought myself a fitdesk last year ($300). It’s a bike/desk combination. I’ve put a lot of miles on it, but lately I’ve been trying to get on it more.
Now that sounds cool! How often can you work on it for one stretch? Do you have any tips for bloggers who want to give it a try?
When I first got the desk, I’d spend hours on it every day. But I’ve found it tough to type and ride my fitdesk at the same time because my brain can’t focus so well on both tasks, but whenever I’m reading for leisure or working on editing, I’ll hop on my bike for a few minutes. I think it just takes persistence to remind yourself to get on it.
I’ve been thinking about this article since I left this comment earlier, and I really think it came at the right time for me. I already rode my fitdesk about double the time that I normally do, I stood for some of my writing this morning, and I’ve been getting up and walking around more often. I really love these tips and studies you’ve given, and I hope to make this all habit!
I don’t know: I can see the advantages to a FitDesk, but I’ve tried to use a touch-tablet on a regular treadmill (with prop-up rack) and it was awfully hard to consistently direct my fingers to the correct section of the screen with my lower body in constant motion. And if you use a bike version, how is that so different from “just” sitting?
I’m curious; have any studies been done on whether posture, chair hardness, even height from floor, etc., have any effect on the health disadvantages of sitting? Where does one draw the lines between sitting, standing, and lying down?
(And is there any advice for those who, for disability and health reasons, physically lack a full range of alternatives to sitting?)
That sounds like the seed of an excellent blog post, Katherine! Plenty of health or business blogs you could sell that idea to. 🙂
Really interesting questions, Katherine. I have a friend who is in a wheelchair full-time and cannot stand. So she works with a physical therapist to get out of her chair on a regular basis in order to prevent sores and other sitting-related health concerns. So even people of limited mobility are encouraged to somehow get off their butts.
At least I traded in one desk job for another;-)
I try to use the Pomodoro technique and do a 5 minute workout every 30 minutes (work for 25, workout for 5); it’s not perfect, but some is better than none!
Thanks for sharing the science behind it!
Gina, that sounds great. I also starting using an app called the Scientific 7-Minute Workout at least a couple of times a day, in addition to my standing and walking around. There are lots of good tools out there.
Great topic Marianne.
I get a bit antsy when I’m stuck in one place for too long. So I keep my office split into three working areas — my desk (harder chair, but with ergonomic cushions to help me avoid too much slouching or back pain), a recliner for pouring over manuscripts or reading, and a standing desk when I need to get on my feet. I actually just bought a simple wall-hung drop-leaf table to serve as my new standing desk, as I’m hoping to use it more and my previous one was a bit lower than I’d like (and a bit narrow to prop anything up on it to increase the height). I’m hoping to install it this weekend, so I’m looking forward to that. 🙂
While I don’t do it all the time, I also frequently use the Pomodoro Technique that Gina mentioned — work on a 20-minute timer, then a 5-minute break. And I take longer breaks every 4 pomodoros or so. Even when my husband and I watch TV, I’ve been trying to get up more during commercial breaks. I don’t work out as regularly as I used to (or as much as I should), but those little bits really do make a difference.
Jennifer, I love your idea of different work stations. I’m going to give that a try.
And now that I’ve seen two endorsements for the Pomodoro method from you and Gina, I’m checking that out too.
Marianne,
Great topic to discuss!
I’m glad to say that my twins are keeping me healthy! They just turned two and keep me on my toes! I get excited when I can just sit and not move!
In all seriousness, sitting is unhealthy. I like the timer idea of regularly getting up to streach, walk, dance or run around and chase your twins. It does help you be more productive in your day.
Thanks for the post.
Elna
Elna, I can’t think of a better fitness plan than twins. Oh my gosh. You might be at a point in your life when you actually need more sitting than standing/dashing!
What I do is get out of my chair every hour, drink some water and do 5 minutes of stretching. Sometimes I work, say, 3 hours at my desk and then 3 hours on my bed, with pen and paper, so that I rest my eyes from the screen (it helps with avoiding migraines, too).
I don’t work out because if I had to do that, I’d rather go out for a walk (I’m not a sports lover), but those minutes of stretching reactivates my body and improves my moods. Sometimes that will be a 5-minute dance on the lines of some song. Adds a bit of healthy endorphines to it. 😀
~ Luana
That sounds lovely, Luana. And dancing is always on my menu of exercise options. 🙂
I have a great fitness tip. Move out of the city. For years I lived near KC, MO and, as a freelance writer, I gained weight and was beginning to see health problems in my future. I had the opportunity to move to Arkansas and work on the family farm while maintaining my job as a writer. It was the best decision I ever made.
Now I split my day between writing (usually until about 1 PM) at my home in our little Ozark mountain town and the family farm about 3 miles away. I admit that earlier this week I moved from the seat at my desk to a tractor seat, but I guarantee plowing burns a lot of calories and definitely keeps you active.
I understand its not possible for everyone, but I have never been happier. I will also say that I love the hard work because, to me, it’s a break from the real hard work of writing. My brothers think I’m crazy when I tell them the mental strain of writing is much more taxing than working a chain saw for 4 hours, but believe me it is.
I feel like that guy on Green Acres.
Gaines, your comment beautifully proves one of my theories: there’s no one-size-fits-all solution to the dangers of sitting at work. The thought of leaving the Big City for the bucolic life immediately gives me a panic attack. But it works for you, and that’s what matters. Here’s to a healthy and interesting future as a freelance writer/farmer!
However, I now have the Green Acres theme song stuck in my head. Help!
This post is absolutely wonderful! I can truly relate as I found myself sitting constantly, but now I alternate sitting at the computer as well as lounging on the couch with squats and jumping jacks. I just happen to hate exercising, so these two are my go to’s. I hope to gradually add more moves as I go , but I am so thankful for the information in this post which gives me a clearer path to follow. Awesome!
Thank you, Charlene! I love jumping jacks myself. And according to an article I read recently, all you need to add are push ups and planks for the perfect workout.
I have to say that I really wrote this post for myself. It helped me crystalize a plan for keeping healthy while working at a really unhealthy job.
Oops! There goes my timer. Thanks to your inspiration, I’m off to do a few jumping jacks.
That’s a great idea, I’ve been trying to do that for my eyes too but always seem to “snooze” the timer but now I have one more thing to back up it up and encourage me to take a good break every so often.
Good luck! We always have a second chance to get moving a little more. I love that.
Tell all this to my call center employer who requires us to sit at our desks for 8-10 hours a day, demands that you to log everything in real time (so you have to be in front of the keyboard and monitor during every call) and even crabs about occasional bathroom breaks.
My job will be the death of me from stress alone.
There ought to be a law about these kinds of employers. I hope the science
Well, I hit the post button on my phone by accident. Grrr! Anyway, what I was trying to say was that I hope that employers can start understanding that the scientific benefits of movement have definite benefits for businesses too. Because healthy employees get sick less (and use fewer health benefits), are more productive and get more done. It sounds obvious to me! At any rate, you have my sympathy. I had a boss who only thought we got work done while she was starting at us. I’m pretty sure we would have gotten more done with her never-ending evil eye.
Great article! I tend to be sort of ADD and get up and walk around pretty often — Sometimes every 10-15 minutes. I also go for a lot of walks just to clear my head. Sometimes I feel guilty — like I should be at my desk working — so I’m glad to know it’s healthy.
I bet you get a lot of thinking done too while you’re walking around. I’ve found that to be an unexpected benefit of hopping out of my chair every so often.