While discussing New Year's goals this month, a small business owner asked a surprising question: "What do you do about staying healthy?"
She knows our BNC Studio response time is lightning-fast. We turn around projects quickly, answer the phone, and respond to messages within a few hours, often less.
How do I find time for good health if I'm always at work?
Many writers, like me, find staying healthy challenging. Volumes of work and pressing deadlines tempt desk jockeys like me into adopting detrimental habits like overcaffeinating and snacking to counteract energy slumps. We keep odd schedules punctuated by procrastination and exacerbated by frenzied bursts of writing.
Technology and desk jobs encourage a sedentary lifestyle. It's no wonder health experts have expressed concern about the pervasive ill effects of sitting too long. Prolonged periods of sitting can lead to a host of health issues, including obesity, cardiovascular problems, and musculoskeletal issues.
What's a writer to do?
7 Tips for Staying Healthy
Adopting a few proactive measures can counteract the adverse effects of a desk-bound routine and prioritize your well-being. Here's what works for me:
- Take Regular Breaks: The human body doesn't perform well when seated for extended periods. I set a timer to remind myself to stand up, stretch, and move around every 25 minutes. Five minutes of stretching and stepping can revitalize thinking. This simple act can boost circulation, reduce muscle stiffness, and improve overall alertness.
- Create a Work Space: My first desk chair was a hand-me-down. The arms frayed, the cushioned seating flattened, and the wheels protested anytime they were asked to move. The seat height adjusted itself, leaving me staring up or down at my monitor but never at eye level. Then, I discovered how good seating matters; I bought a comfortable desk chair designed specifically for my daily seat time commitment. Skip the chair and table you're making do with and invest in an ergonomic chair and desk setup. Ensure that your chair supports the natural curve of your spine and that your computer screen sits at eye level. A well-adjusted workspace promotes better posture, reducing the risk of back and neck pain.
- Drink a LOT: Like many writers, I drink -- lots of water. My water intake begins when I get up, and by noon on most days, I've already consumed 70 ounces of water. I'll drink another 20-30 ounces before the day is over. For most people, maintaining a healthy level of hydration throughout the day means drinking 3.7 liters daily (for men) and 2.7 liters daily (for women). However, these amounts may vary according to your unique health conditions and other fluid intakes. Proper hydration supports overall bodily functions, including cognitive performance, so keep a water bottle at your desk and make a conscious effort to drink water regularly.
- Eat Mindfully -- and Snack Healthily: Take a break from your screen during meals. Practicing mindful eating helps you savor your food and prevents overeating. Additionally, it gives your eyes and brain a much-needed break, reducing eye strain and mental fatigue. I try to skip sugary or high-calorie snacks, opting for nutritious alternatives like fruits, nuts and protein to sustain my energy levels throughout the day.
- Turn Around, Bright Eyes: Staring at a screen for prolonged periods strains the eyes, leading to headaches and fatigue. Follow the 20-0-20 rule : every 20 minutes, look at something 20 feet away for at least 20 seconds. This quick break can alleviate eye strain and promote better focus. Extended exposure to the blue light emitted by screens can disrupt your sleep-wake cycle. I wear blue-light-blocking glasses and use blue-light emission reduction apps, especially in the evening.
- Make Mental Health a Priority: Have you wondered why the BNCS webpage tallies pounds of rock moved at the ranch? I've been systemically clearing areas of rock and building stacked rock walls. Stacking rocks makes for an excellent break time: it's a physical activity that allows me to think creatively and logically while deciding where to place each stone. That's how I manage stress, but other techniques, such as deep breathing, meditation, or short walks during breaks, can contribute to your overall well-being.
- Establish a Fitness Routine: There's always something physical to do at the ranch, so getting thousands of steps is easy. Our work breaks include several short workouts before or after work and sometimes midday. Physical activity helps counteract the effects of a sedentary lifestyle and improves mood and energy levels.
Reimagining your work routine and focusing on beneficial changes can be challenging. No plan is perfect, and like me, you may find yourself tweaking the plan to fit your lifestyle and needs.
I've discovered that small and consistent changes can significantly improve my overall well-being. Although I don't always meet my staying healthy goals, it's okay because I know I can get back on track.