Freelance writing involves a lot of sitting. If you’re anything like I used to be, you’ll hardly ever stand during the day, except for toilet and tea breaks. It’s so unhealthy, and not just for your weight.
You can be a fit freelance writer. I know of plenty who are and I did shed 50+ pounds a couple of years ago while being a work from home mommy freelancer. While I’ve gained weight due to pregnancy and the stress of moving last year, I’m focusing on getting fitter again.
But we don’t have the time to get away from the desk for hours at a time, do we? And then, do we really want to hit the gym?
Well, it’s time to do some desk workouts to be a fit freelance writer. Here are five of my favorites.
The Desk Push Up
Trying to do a push up isn’t always easy. I still do them on my knees and I have to be careful because of a broken wrist that never properly healed. Well, now I do desk or wall push ups instead.
Stand a distance away from the desk, so you lean with your hands comfortably on the edge of the desk—gripping it—and your body straight. You’ll have a 45 degree angle or so to the floor.
Do your push ups as you usually would. Try 10 at first and have a 30 second break. Repeat this five times. The exercise as a whole should take you about five or 10 minutes, so it really won’t be that long out of your day.
Chair Triceps Dips
You’ll need a steady chair that doesn’t have wheels for this for safety. If your chair has wheels, look at setting it up so it doesn’t move while you’re doing the work out.
This really is simple. You do your triceps dips as you usually would. Do 10 with a 30 second break in between and fit in five repetitions. Again, this will take five to 10 minutes to complete!
Here’s a video to show you how to do triceps dips.
Circulate Your Wrists
This isn’t going to be an exercise to burn calories or lose weight, but it will help to improve your health as a writer. I tend to suffer badly from carpel tunnel syndrome. Every now and then it will flare up to the point where I can’t do anything.
Since doing wrist circulation exercises, I’ve seen a reduction in the amount of flare ups that I get. They’re really easy to do and you can remain seated if you really want. I tend to join these exercises in with the last one on this list.
Make a fist with your hands while they’re stretched out in front of you. Bend your wrists down and then up. Hold the positions for just a couple of seconds. After that, rotate around outwards and then do some more inwards. Just mix this up for a minute or two.
You’ll find that your blood flows around your wrists and into your hands again. You’ll feel a stretch in your forearms, even after you’ve completed the workout.
Leg Stretches Under the Desk
It’s time to work your legs and abs, while you sit at your desk. Sit up straight and hold onto the seat of your chair for some support.
Stretch your legs out in front of you, so they’re a few inches off the ground. Pull them in with a bend, up to your chest. You want to get your legs as close to your chest as possible, and it may mean scooting your butt forward on the chair slightly.
Do this 10 times with a 30 second break. Do it five times if you can.
Job on the Spot for 5 minutes
Every hour or so, get up from your desk and jog on the spot for five minutes. This is the exercise that you can do the wrist circulations at the same time.
When you jog on the spot, you’ll get some cardio workout into your day. This will also help to refresh your body and mind after a long period of sitting at the desk. You’ll be surprised at the number of steps you get in for your daily step goal, too!
I tend to do this while waiting for the kettle to boil or when I’m trying to think of some ideas for my business. Sometimes I’ll do it while I’m reading blog posts!
When you join all of these exercises together, you will easily get 60 minutes of exercise into your day. Think about it. 5 minutes of jogging every hour you work is at least 30 minutes (I’m assuming you work at least 6 hours). Then you have 5-10 minutes of push ups, triceps dips, and leg stretches.
Now tell me that you get lose weight as a freelance writer! It’s amazing how simple it is when you split it all up and do it while you work. It’s time to be a fit freelance writer and a healthier you!
I found the Freelance Writer’s Den is a great place for more tips to be a healthy and fit freelance writer.