I’ve been writing since 2004–full time since 2009. And I’m already starting to have problems with my arms. 😥
I’ve read a few blog posts about how unhealthy it is to sit all day, one of which was Michael Hyatt’s Why Sitting is Killing You.
Talk about depressing!
So I’m trying to take some proactive steps to keep my body moving throughout the day. Here are two things I’ve done to try and keep healthy.
1. I downloaded a program called WorkRave. It’s a program for people who sit at the computer for long hours. It reminds you to move. It gives alerts to take a break and even has exercises for your eyes, neck, and arms. This program runs on GNU/Linux and Microsoft Windows. Click here to learn more about it. It’s a LOT annoying at first, but give it a chance. You can alter the settings so that it reminds you at the times you want to be reminded. And the stretches feel really nice. Now that I’m used to it, I really appreciate having its help.
2. I built a treadmill desk! This was pretty fun. And granted, if you don’t have a treadmill, this isn’t going to be very helpful. But here is how I did it.
I measured the length from one hand rest to the other at the widest point. It was 34 1/2″ across.
I went down to the hardware store. Since my hand rests are flat on the top, I bought some sticky-back velcro to keep the surface from bouncing around while I walked on the treadmill and to hold my laptop in place. I also bought a shelf board to lay across the top. See the yellow circles in the picture below to see exactly what I bought.
***NOTE: I had a roll of white 3/4″ sticky-back velcro at home already. So I didn’t need to buy more. So you will need to purchase a package of 3/4″ wide sticky-back velcro as well. You only need about five inches of this.
When I got home, I laid the board across the two hand rests. Then I got down underneath the hand rests and used a pencil to trace the shape where the board lay on each hand rest.
I put two lengths of the scratchy side of the 3.5″ X 1.5″ velcro on each end of the board inside my pencil tracings, starting at the end of the board.
Then I put two lengths of the soft side of the 3.5″ X 1.5″ velcro on each hand rest, starting at the very end. This way, if I wanted to run and needed to use the hand rest, it wouldn’t be prickly.
I set the shelf board on the hand rests, lining up the velcro, then tipped it down until the velcro stuck.
I didn’t push very hard because I didn’t want the sticky part of the velcro to come loose. The velcro is strong enough that it will stick if you just set the board on top.
Next, I cut a five inch strip of the 3/4″ sticky-back velcro. I put the soft side on the bottom of my laptop in a place that didn’t cover any vents. I put the prickly side of the velcro in the upper center of the board.
I set the laptop on the board so that it stuck to the velcro. Again, the velcro was strong enough that I didn’t need to push very hard to make the laptop stick.
And that’s it! I can put the speed really low and walk for hours. The only thing that bothers me is how low the screen is. But I figure the change in neck position from looking down at the treadmill desk and looking straight at my desktop monitor is probably a good thing.
What do you think? Do you have a treadmill desk? If you work on the computer a lot, what have you tried to help your posture and overall health? Leave a comment and let me know.
That is a super cool treadmill desk, Jill! I can’t wait to read whatever you write on it.
LOL! Thanks, Michelle. I’ll have to be sure and thank my treadmill desk in the acknowledgments.
I have the same problems in my neck and shoulders, but so far nothing to use to get me to stand up and write. I’ve started writing in the mornings and around lunch time breaking, going out to the base where my husband works and working out with him. A co-worker of his is a former personal trainer and he’s been helping me use weights to strengthen my shoulders and arms. So far, I’ve noticed less pain in my right shoulder–the one that’s always hurting. I’ve got to be careful too, over a year ago I had a pinched nerve in my neck and it still twinges now and again.
Playing fetch with the puppy helps me too, gets me up and moving between writing spells.
Yeah, if you don’t have a treadmill…
I can imagine that playing with your puppy is a great way to take a break. I don’t have a puppy. LOL But I’ve read so far that the best thing you can do is to remember to get up every hour and stretch your arms, fingers, and neck, then walk away from the desk and try and keep active for ten minutes. The stretching can be part of your ten minutes too. So your puppy is a great reminder to take that break. Is he an inside or outside puppy?
I think a treadmill work desk is a GREAT idea! I’ve been having problems with my back and neck recently because of all the schoolwork, writing, and playing the piano I do.
I confess, I haven’t been exercising as much as I ought to be. I’ve been trying to figure out a way to squeeze in a half hour to hour exercise everyday, and exercising while working would be great time wise as well as health wise!
As for ways to help my posture and health, I do a little yoga everyday. It helps alot in relaxing my tense muscles.
Yoga is a good idea, Jessica. Stretching can be simple and doesn’t take much time. The little Work Rave program has me stretch my fingers, neck, and arms every hour. It also does a little eye moving exercise. And it tells me when I reach my daily limit and need to get off the computer. It’s a little scary when I see that one and realize I’ve been at the desk for 8 hours! O-o
Great job, Jill!! That looks perfect!
I did something similar with my treadmill, but my laptop was a bit bigger and felt unsteady – so I set my lap desk (from Barnes and Noble, the one with the bean bag bottom and plastic top) over the treadmill desk and that lifted it a bit higher and added some stability.
Way to go for writing on it for so long! I wish I could move my treadmill desk to my day job office. 😉
Jill,
He’s an outside puppy. Gives me a chance for some fresh air too, cold or otherwise.
Nice point, Winter. Some days when I walk outside, I take a breath of air and realize that I don’t go outside enough. It feels so good to breathe that outside air! Maybe I should walk out in the backyard on my ten minute breaks, puppy or not.
Wow, Jill! I’m not sure I’m coordinated enough to type and walk at the same time! LOL! But I have seen these treadmill desks all over the internet lately. I would like to try it. Only I go to the gym to walk on the treadmill. Kind of makes it not work out. But it is a good reminder to not sit too long without stretching or getting up and moving around. I have problems with my neck. I also have carpal tunnel and arthritis, but a wrist brace works wonders for that! It would be really hard to write without my wrist brace.
My husband bought me some wrist braces. They really change the angle of my hands and arms. It’s so awkward! I should probably wear them though. :-/
And for the record, I walk REALLY slow when I’m working. Otherwise I’d end up on the floor. LOL
Super cool, Jill!
I use this Surf SHelf I got on Amazon: http://www.amazon.com/SurfShelf-Treadmill-Desk-Laptop-Holder/dp/B001M04RBK/ref=sr_1_1?ie=UTF8&qid=1330450884&sr=8-1
I smiled when you mentioned walking REAL slowly:). That would so be me. Flying off the back end of a treadmill. I’d be in shape…just bruised:D. This makes me want to buy a treadmill and stick it in my living room. Great way to exercise without making it feel like…like exercise. Thanks for sharing!
Yeah, it’s kind of fun. Even walking slow, while writing, the time goes by fast and I get tired after and hour or two. I’m glad to finally use that treadmill too. We bought it years ago and used it at first, then it felt like I just didn’t have time. Now I can multi-task! 🙂
Okay, Jill, you are way handier than I am. I’m really good at putting a new bottle of foamy soap in the bathroom or building a Lego set, but this is way beyond my realm. Running – outside -that’s my therapy, mental and physical. My characters remind me of things out there. God guides me through little plot lines that needed smoothing or an extra punch. I breathe deeply out in the fresh air and clear my mind, soul & spirit, to keep writing.
That’s awesome, Laura. I don’t know why I’m not a fan of running outside. It would be nice and refreshing. I love breathing that fresh air. I didn’t really build the treadmill desk for serious exercise. I walk super slowly. I just wanted to find another position to type in to keep me from getting so sore. I do need my character daydreaming time, though. I usually do that while doing housework.
Hi Jill,
My husband made me something similar for a Valentine’s Day gift. I love it. I’ve also found that the light exercise keeps my mind engaged.
Ooh! What a fun idea for a gift, Amy. And it’s true for me that I don’t daydream as much on the treadmill. Plus the internet doesn’t work so well on my laptop, so I can’t get distracted by my email or social media.
You should try the book “Pain Free at Your PC” by Pete Egoscue.
http://www.amazon.com/Pain-Free-at-Your-PC/dp/0553380524/ref=sr_1_1?ie=UTF8&qid=1330710974&sr=8-1
I’m reading it and it sounds like just what you might need… 🙂
Ooh! That sounds really interesting, Deborah! I’ll have to check it out!
That is so cool!!!! Did you come up with this idea on your own? I don’t own a treadmill, but I make sure that when my writing time is up I head outside. I have problems with my posture, but I still haven’t figured out anything to fix it yet. 🙂 Cool post; I’ll remember this if I ever get a treadmill and if I sit for hours and hours on end. 🙂
Thanks, Emma! I had a treadmill before I started writing, so there was no extra cost there. And no, I heard Mindy Starns Clark keynote once, and she talked about her treadmill desk. If you don’t have a treadmill, you could try to put together a standing desk. Lots of authors use those. And if nothing else, get up every hour or half hour and stretch and move around for five minutes. You do not want your arms and hands to start hurting when you’re only 30 years old. 🙂