Our monthly challenges are supposed to help you increase your freelancing profits immediately. This month’s challenge will not have a positive impact in your bottom line right away. However, it is very important.
By taking this month’s challenge, you will:
- improve and protect your health
- increase your energy
- make you more productive
And it is utterly simple. This month’s challenge is: get off your butt. Get up and out of your chair more often.
Why? Let me explain.
Why You Should Stand More
Last week, I saw a disturbing article about the dangers of sitting down for hours at a time every day.
It says that sitting down all day puts us at risk of developing obesity, diabetes, heart disease, cancer and, not surprisingly, early death — now matter how much exercise we get!
That’s right. All the sitting around actually undermines the benefits we may get when we do get up to exercise. This may explain the work at home health danger I wrote about in another blog: the average person gains about 30 pounds in their first year of working at home.
This New York Times article hit a nerve with me and @WritersKitchen. As work at home freelancers, we often spend hours at a time sitting in front of our computers. And since my toddler got potty trained, I haven’t had to get up as often as I used to. @WritersKitchen admits to sitting for up to six hours straight sometimes. I totally understand. When the momentum is there, you just want to keep working.
But because we value our health and productivity, @WritersKitchen and I made changes in our working environment right away. You’ll be surprised how simple they are, and you can get started too.
How To Sit Less
1. Sit on a stability ball.
This is what I began doing right away. I used to sit on a stability ball instead of a chair in my last trimester of my third pregnancy because my back and pelvis hurt like anything if I sit on a regular chair.
Sitting on a stability ball makes your body work harder as you keep your balance. At first, I didn’t feel comfortable at all and I longed for the “relaxation” of my regular chair or sofa. But I did feel my back getting stronger and now, I actually enjoy it (and so does the toddler, who insists on sitting on my lap while I’m on the ball.)
2. Take frequent breaks.
The New York Times article cited a study which found that people who frequently stood up to stretch or “walk down the corridor” fared better than those who sat uninterruptedly. So set a timer to go off every 45 minutes or so and get up to stretch, get a glass of water, check your mailbox — anything to get off your butt!
3. Use a standup desk.
@WritersKitchen quickly rigged a standup desk and she’s been working while standing up (I’ve asked for a picture and will add it here as soon as Lorraine sends it). I have started working occasionally with my laptop on the kitchen counter. It’s definitely more physical work than sitting on the stability ball — which is good!
Lorraine and I have also been drooling over these custom-made standup desks, such as one that’s like what Virginia Woolf apparently used. These are handmade by Amish wood workers, made of real wood, and even comes with a brass footrest. It’s the ultimate luxury (at least for me), however, as you have seen you don’t need one as nice as this if you really want to stay on your feet while working.
Some standup desks are built around a treadmill, so you can walk slowly while checking your email, surfing the web, or doing other less demanding tasks on the computer.
The “Ball” Is In Your Court
As you can see, it doesn’t take much to become less sedentary and spend fewer hours sitting on your bum.
Which of these suggestions are you going to start doing today? Do share in the comments below.
PS: Update on last month’s challenge: I joined an expensive online forum and have so far signed up one new client. She’s keen on working with me for the long haul. I’m excited to work with her, because she’s an expert in her field and is highly motivated to have a successful business. Also, and very importantly, she’s willing to invest in her success. And I’m confident that I can help her achieve it.
photo credit: jessica mullen
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Great tips, Lexi.
So far my jury-rigged stand up desk is working well, but I’m going to look into a stability ball as well.
Not sure whether it’s psychological or physical, but I do feel more energized working while standing up.
Lorraine´s last blog ..Copywriters’ Ultimate Game-Changing Productivity Guide: Optimize Your Life in Just 18 Hours a Day
Great article Alexis!
I’ve worked from home, parked in front of my computer, for the last seven years. Hours and hours in front of it.
I gained weight, just like you said. I dropped it thanks to taking Karate classes with my youngest son 3x a week.
However, I still spend too many hours sitting in front of my computer. So much so that I’ve now had to make an appointment with our family doc to address the constant burn between my shoulders from sitting the way I do (with my head turned towards the monitor.) He suggested a ball too instead of my regular chair! (As well as either repositioning my monitor around the desk once in awhile or going back to my laptop.)
It really is important to realize that sitting idle (physically) for hours on end is not the way your body was intended to work. It will catch up with you sooner or later.
@Lorraine – Thanks to you, I got really motivated to do something about all this sitting. I remember you checked in on me one day and I had completely forgotten about using the stability ball instead of the chair! Thank you, Lorraine. We should all remind each other of our good intentions
Hi Sandi, I know, the way we sit can cause a lot of back and shoulder pain. I know my shoulders get all knotted up especially when I get stressed out. It’s really a good idea to take frequent breaks and do plenty of stretching. I like yoga
Thanks for the reminder, Alexis! I like the stability ball idea. I may have to try that. I just got a new office chair and have the back of it set so that it constantly presses against my back and makes me sit up straight. And I try to take regular 10 minute breaks to fold laundry, walk the dog, etc. I fidget a lot, too, so I should be in good shape, right?
Good for you, Jennifer! Throw a stability ball into what you’re already doing and you’ll be in great shape. At least, much better off than the rest of us.
Nicely written article, Lexi! I suffer from the “sitting-down-too-much” syndrome and always feel like I should be walking the dog more or at least walking up and down the floors of the house.
I try to take breaks, but when you’re in the FLOW…it’s hard. On my new blog, I’m going to be doing a *similar* challenge to yours for myself and my readers: get out your old bike and get in shape. It’s going to be a 30-day thing, see if it makes me (and my readers, if they accept the challenge) feel better.
Thanks for sharing your insight. Great blog.
Damian
Damian´s last blog ..Get Your Goals (And Life) On Track With GoalsOnTrack
Oh, this is so true, Lexi! I read that same article, and it really is scary when I think of how much time I spend in front of the computer building my business. I blogged about my own work-at-home-weight-gain a few weeks ago, but I’m making health a priority this year.
One thing I do differently now is set my kitchen timer to go off every 50 minutes so that I can stand up, stretch and jog on my mini trampoline or just dance around the living room with my three year old for 10 – 15 minutes . I think I’m also going to incorporate your stability ball idea – good one!
Kimberly Ben´s last blog ..Elements of Business Agreement
@Damian – I agree, it’s really hard to take a break when you’re in the flow and work is going smoothly. I guess, it’s ok to indulge in this once in a while but certainly not everyday.
@Kimberly – At least our toddlers force us to get up every few minutes, don’t they? I worry because mine is starting school this September so I’m sure the temptation to stay glued to my chair will be very strong then.
I’m actually trying to implement regular exercise into my daily routine but I don’t think I have a big problem (yet) with sitting too much. I have a toddler as well and he likes to get into everything he’s not supposed to. To say the least I’m up at least every 10-15 mins too. Sometimes I work on the laptop on the counter as well. I do really like the idea of the ball though. I’m going to get one of those I think, sounds like fun anyways lol.
Christopher Anderson´s last blog ..What An Attorney Can Teach Us About Having a USP
Yes, Chris, fortunately our toddlers keep us on our feet throughout day. And they have a lot (too much) of fun with the stability ball, too. I sometimes need to fight for my right to use it