How do you keep up your health?

Snitchcat · Jul 2, 2006

Originally started by RIVANA:

How do you keep up your health?
I'm sure I'm not the only one who, with all the work we all have to get done by a computer each day, are having to deal with some serious neck and shoulder problems. Do you recognize this issue and how do you deal with it? Micro-pauses, regular massages, balanced work-out schedule (like what?), all of the above or something else entirely?

I'm thinking tai-chi, long walks, swimming and hitting the gym once a week, but I'd like to hear what you all do. Writing a novel or not, if you spend at least half your day infront of a computer screen (and how could you not?), I'd really like to know how you keep up your health.

Thanks.
/Tessa
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zornhau · Jul 3, 2006

I do a martial art. It also helps with writing my chosen genre.

expatbrat · Jul 3, 2006

As a personal trainer/fitness manager with 17 years experience, I’ll answer this one.

As with everything in life – it is all about balance.

First you need to stretch the tight muscles.
Power Yoga or Sports Yoga will be better than Tai Chi. Don’t go to a meditative yoga class, you actually want to move and work your muscles to stretch and open all the muscles that sitting at the keyboard all day tightens. The sun salutations and triangle poses will do wonders for your writing posture – and your ability to spend longer at the keyboard.

Tighten the weak loose muscles. Do weights twice a week. Focus more on the pulling exercises than the pushing ones. Sitting at the computer all day shortens and tightens the inward rotators (pushing muscles), so you need to strengthen the outward rotators to counter balance this. If you are a writer with average health and no injuries I would start you with two sets each of lat pull downs, single arm dumbbell rows, dumbbell chest press, dumbbell shoulder press, and single leg squats. As you are already getting neck and shoulder pain, throw in some outward rotator exercises; a good one is laying on your side with your elbow pushed in against your love handles (what – you don’t have love handles… mmm, ok, where they would be if you did have them), rotate a small dumbbell away from your belly button to vertical and back to the belly button. With all of the exercises work in a rep range of 8 – 16, build the reps gradually and when you find you can do 16 of your chosen weight without soreness the next day, move the resistance up and return to 8 reps. Rinse and repeat. This weights workout should take about 20 minutes once you are familiar with the exercises.

Pilates is fantastic for your posture, it undoes many of the imbalances western living places on your body. Once a week will do wonders in avoiding injury.

Swimming is actually not ideal for writers as it puts further strain on the long insertion of the bicep, which a life at the keyboard already strains. As a Swim Coach I swim 2 – 3km twice a week myself, but if you are asking for what is ideal for a writer, swimming would not make the list.

Fast walks, biking riding (spin classes), cross trainers (elliptical machines), kayaking, rowing, some other cardio exercises are all fantastic choices. Choose something you like, or even better, choose lots of things you like and do something different every day. If you really struggle getting your long walks in, buy a dog. A dog eagerly looking at you waiting for his daily walk does wonders for your motivation.

A sample writers training week would look like:

Day one: Power walk 40 mins, 20 mins weights.
Day two: Yoga
Day Three: One hour favorite cardio (play a sport, attend a spin class, something else)
Day four: Power walk 40 mins, 20 mins weights.
Day five: Pilates
Day six: One hour favorite cardio. (can be different to day three).
Day seven: Rest

It is really important you choose things you enjoy and can see yourself doing forever. You don’t go on two week tooth brushing blitzes and then not bother for months on end. You need to brush your teeth, do some exercise, and shower, every day.

Snitchcat · Jul 3, 2006

kpmcneil22 said:
I can't believe we lost this entire thread. I think I posted a book-length amount of advice the last time and I doubt I have the energy to do it again

Actually, no, we haven't lost it. I have pages 2 & 3, but haven't had time to repost those yet.

The only posts I couldn't find were #2 - #25 -- essentially, page 1.

When I'm not swamped, I'll repost what I saved.

Rivana · Jul 6, 2006

lol. I'm glad to see this up and running again.

I just re-posted the issue at 'freelance'. I think I'll remove it from there. Great to see you kept track (better than me *blush*)
Thanks.
/Tessa

DamaNegra · Jul 6, 2006

I do martial arts (capoeira), dancing (arab dancing) and body toning with a pilates technique to keep my muscles strong and in order, and to get all the stress away. But I also have back problems, so what works for me is having both feet firmly planted on the ground and my back straight. That's the only way I don't get hurt.

Otherwise, I think expatbrat covered most of it.

LightShadow · Jul 6, 2006

I also work in the construction industry, and see the doctors regularly regarding my arthritis. Legal Drugs keep me going, so say the least.

AdamH · Jul 6, 2006

Either basketball, tennis, jogging, or cycling at a minimum once a week. Then I walk on a daily basis.

Lately...a friend introduced me into Dance Dance Revolution (I know I know it's soooo 2002). I thought it was a dumb game. Now, I do the workout part whenever I can't get out because it's raining. I turned out to be wrong. It happens. :tongue

Mostly though, I work out my drinkin' arm.

SpookyWriter · Jul 6, 2006

Maddwriter said:
Mostly though, I work out my drinkin' arm.

I find that healthy is important to feeling good, so I walk daily. I do need a better approach to living, but for the moment I rather spend my evenings doing nothing important. I can totally understand the drinking part, to a point, and try to limit my alcohol consumption to a few beers and a pint of barcardi a day. (just joking) I think if you feel good physically then it helps your mental picture and outlook on life. (seriously)

Snitchcat · Jul 6, 2006

Continuing retrieved posts. Starting from #26:

bylinebree said:
I have some annoying health issues not originating with writing, but with childrearing & data entry jobs that damaged my shoulder/arms. The other problems are the "mysterious unknown/incurable syndrome stuff."

Though I can't exercise very much these days, my chiropractor suggested the wrist rotations & flexations several times a day & gentle neck stretches, & walking a much as I can. I climb stairs daily in our house when I have to. When I was able to do it before, I found Pilates a miracle for erasing pain - wow.

I use a laptop mostly for writing, and have found the touch-pad SO much better than using a mouse, always! Switching positions helps me, too, but most are not what OC's would call officially "ergonomic." (think comfy chair, feet propped on side of bed)

I try to cook or bake from scratch, use organic foods as much as we can afford them. Try to drink alot of water, too. Recently, I got my cholesterol down & could peg it on only 2 things: oatmeal every morning for a while & switching to a Smart Balance "spread" from margarine or real butter. Nothing else changed in my lifestyle--but the cholesterol went down 25 pts.

I take a Probiotic formula & use natural hormonal supplements. My hubby gives a pretty good massage...among other things.

Now if only the aliens who stole my real body would return it...I'd be grateful. This one isn't cooperating very well with my efforts!!
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Snitchcat · Jul 6, 2006

Originally posted by SEANDSCHAFFER

Rivana said:
Rivana said:

I'm sure I'm not the only one who, with all the work we all have to get done by a computer each day, are having to deal with some serious neck and shoulder problems. Do you recognize this issue and how do you deal with it? Micro-pauses, regular massages, balanced work-out schedule (like what?), all of the above or something else entirely?

I'm thinking tai-chi, long walks, swimming and hitting the gym once a week, but I'd like to hear what you all do. Writing a novel or not, if you spend at least half your day infront of a computer screen (and how could you not?), I'd really like to know how you keep up your health.

Thanks.
/Tessa

Click to expand...

Presently, I'm doing most of my writing work on a beat-up old Underwood typewriter, partially because of the problems I've had over the last few years with Carpal Tunnel Syndrome in both wrists. A lot of the things that I do with the typewriter, I have found to actually help when I'm writing with the computer.

For one thing, my typewriter is a manual, so I have to stop at the end of each line, and return the carriage physically. On the same token, taking a break every couple of lines of, say, a split second (which is also a great way of collecting thoughts) gives my hands the rest they really need to do more work.

Also, I find that if I can stop and move around, say, once every few minutes, my discomfort in the chair I sit at both at the typewriter and the computer, is lessened to a great extent. This helps me to be able to handle longer periods of work in the seated position.

Finally, I try to keep my back in a good upright position, because I find it's less strenuous on my body if my back is feeling like it's in its proper place. If my back is bent outward, like in a crouching position to get my eyes closer to the paper or the screen, it does for a minute feel somewhat better, but the effects can be devastating over the long run, in that my lower back goes into spasms if I don't hold my body in the proper position.

I hope this helps, and good luck to you.
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Snitchcat · Jul 6, 2006

Originally posted by REPH

SeanDSchaffer said:
SeanDSchaffer said:

If my back is bent outward, like in a crouching position to get my eyes closer to the paper or the screen....

Click to expand...

That reminds me. Bending back or forward to read is no good for posture. For those who use (or should use) corrective lenses, it's a good idea to measure the distance from your eyes to your screen when you're sitting correctly. Then take that number to your next optometric appointment and tell the doctor this is the focal distance you need for work.

Snitchcat · Jul 6, 2006

Originally posted by SEANDSCHAFFER

Thanks for pointing that out, Reph. I just realized that the distance from my monitor to my eyes was too far. I have just now moved my monitor closer in so that I do not have the urge to bend forward when using the computer.

I appreciate your explaining that. Thank you.

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Snitchcat · Jul 6, 2006

Originally posted by MIKE COOMBES

Interesting thread. I need to do more. I occasionally get real bad headaches which are more about tension in my neck and shoulders than my head.

It's probably down to those marathon sessions in front of the computer. I work with computers during the day, and often in the evenings as well. I had a bad month a while back where I was building 3 websites simultaneously on top of the day job - I was on the laptop 6-7am, at work and back on at 7.30-5pm (mostly without a break) then back home and working again by 6, eating at the computer and working through til anywhere from midnight to 3am. I was frazzled, and it destroyed my posture.

Time to renew my subscription to the gym.
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Snitchcat · Jul 6, 2006

Originally potsed by SEURATDEVELOPING

cardiovascular training will improve your heart, which is the most important muscle you have.

Click to expand...

Just a comment - cardio training doesn't so much improve one's heart as one's circulatory system. The heart and vessels operate at relatively low pressure. Indeed, my understanding is that the only way blood returns to the heart is by muscle action. Therefore, any degree of exercise helps the heart and reduces long term risk of CHF. So, in a sense an exercise like walking doesn't exercise the heart alone -- it strengthens the entire system and eases the heart's burden. "Target heart rates" are misleading, I think. It's more important to work muscles for a sustained period of time -- say, by walking an hour a day.

Well, that's what I do, anyway.

Good comments on health.

There's a lot of worry about posture and soft tissue injury, but I suspect much of this is exagerrated. Hydrostatic pressure in the trunk can be increased by doing a few sit ups a day -- I do 20 or so most days -- and that can help back pain just as surely as a weight belt can.
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Snitchcat · Jul 6, 2006

Originally posted by AADAMS73

I walk with my dog every morning. We also own an elliptical trainer and a treadmill and I do at least 40 minutes each day(except sunday) on one of these. Once each hour I make sure I get up out of my chair and take my dog outside so she can sniff around and check her p-mail. I stand and stretch while she does all that.

So far my only injury is a touch of achilles tendonitis.

Snitchcat · Jul 6, 2006

Originally posted by BANJO

Vigorous sex twice a day works wonders!
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Snitchcat · Jul 6, 2006

Originally posted by AADAMS73

banjo said:
banjo said:

Vigorous sex twice a day works wonders!

Click to expand...

Surely all that self-pleasuring takes a toll on your wrists.

Snitchcat · Jul 7, 2006

Originally posted by DOCTOR SHIFTY

Cathy C said:
Cathy C said:

I come from the "old school" of typing, where it was taught that anytime your hands leave the keyboard, you're losing speed. So, I've converted most every formatting command BACK to the origins of keyboarding---by assigning the macros to the F keys. If you're not mousing, you're not damaging your shoulders or wrists (provided your keyboard and screen are ergonomic to begin with.)

F5 = Open File
F6 = Bold

Click to expand...

I use a word processor called Nota Bene which has the whole command structure available as two letter codes. You can mouse if you want to, but you never need to.

Entry is easy, F9 takes you to the command line, enter the two letter code, F10 executes the command.

NB is an academic word processor which I came across in the old DOS days while reading for my doctorate. It has very extensive text referencing ability as well as high level bibliography ability. I can do keyword searches on everything I have ever written, displayed by paragraph - very handy. The things which make it good for academics also make it good for writers.

You'll find a link to Nota Bene on my page link in my signature.

Now, getting the post back on topic!! I friend of mine is a sports massage therapist, and his computer chair is one of those large plastic gym balls. It seems to keep him in good posture from the side view, and he has his desk set low to suit. I've thought about using one sometimes, but the height of my desk prevents it.

Kim
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Last edited by Doctor Shifty : 06-23-2006 at 08:04 AM.

Snitchcat · Jul 7, 2006

Originally posted by JAMESARITCHIE

Health
The best tip I ever received from a doctor was "If it starts to hurt, stop doing it immediately." Sounds obvious, but not stopping or changing the way we sit, the way we type, etc., when a pain first starts is why things turn from minor aches to serious, long term problems.

Snitchcat · Jul 7, 2006

Originally posted by SEURATDEVELOPING

"If it starts to hurt, stop doing it immediately."

Click to expand...

This is good. It's also a good idea to change what you're doing -- readjust a chair, take a break, move to a different spot, etc. I think people may also focus on the wrong activity, such as computer use. Pain may be related to different or a combination of activities.

We learn many habits that place us at risk. When I type, for example, my wrists don't rest at all -- my hands dangle over the keyboard. Perhaps, this is because I learned to type on an old black Royal portable. I don't know. But I've never had wrist issues.
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Snitchcat · Jul 7, 2006

Originally posted by JAMESARITCHIE

seuratdeveloping said:
hands

seuratdeveloping said:

This is good. It's also a good idea to change what you're doing -- readjust a chair, take a break, move to a different spot, etc. I think people may also focus on the wrong activity, such as computer use. Pain may be related to different or a combination of activities.

We learn many habits that place us at risk. When I type, for example, my wrists don't rest at all -- my hands dangle over the keyboard. Perhaps, this is because I learned to type on an old black Royal portable. I don't know. But I've never had wrist issues.

Click to expand...

I learned to type on an old manual typewriter. Dangling hands are perfect. If you're sitting properly, and if chair and keyboard are at the right height, you shouldn't be able to rest your wrists on anything.

According to my doctor, overuse of the mouse causes the majority of RSS these days, especially with people who surf the internet a lot, or who play mouse controlled games a lot. But the keyboard is also a culprit, and proper position and dangling hands pretty much eliminates the problem.

Snitchcat · Jul 7, 2006

Originally posted by PELLAGRINA LEONI

I take a walk every day (2-3 miles) and during the time I'm not writing, I segue into other activities I enjoy that don't involve so much sitting.
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Snitchcat · Jul 7, 2006

Originally posted by REPH

Jamesaritchie said:
Jamesaritchie said:

...the keyboard is also a culprit....

Click to expand...

Keyboards encourage unnatural and strained hand positions. I had pain in my left wrist for a while and asked the chiro about it. He said it was probably tendinitis and showed me the hand positions and movements that produce it. I watched how I use my left hand and identified the source of strain as keyboard commands: Mac Command + Q, Command + W, and so forth. Now I do them differently and the pain has stopped.

Snitchcat · Jul 7, 2006

Originally posted by MIDNIGHT MUSE

I've just realized a bad habit while reading these posts - I thought my monitor was about the correct height and all, it's one of those 19" flats and I didn't think I was looking down while using it. But I find while reading things on the screen, I'm looking down instead of scrolling them up to half way and reading them there, which would keep my head straight and my neck not bending.

My natural tendency seems to be reading everything at the bottom of the screen as it's scrolling up. So I guess raising the screen higher still would be a good idea?
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