Danger: Being a Writer Can Harm Your Health
By: Cindy Heath
Tags: Work, Self Improvement, Resolutions, Health, Life

As writers, we spend a lot of time indoors and not moving. It’s easy to keep filling up our coffee cup and add a snack. Hours go by, and there we stay, sitting and typing or reading and writing—or Zooming.

No fresh air, no exercise, and often no human interaction.

Until a couple of years ago, I was a full-time organic vegetable farmer. My days were spent digging, weeding, bending, and carrying. Getting enough fresh air and exercise was never a problem.

But once my life changed, so did my body. I’m still working on it, but here are some of the new habits I’m adding to my writing life.

Fellow writers — I challenge you to add some healthy habits to your writing and reading goals this year.

While I love setting goals and challenges for myself, I avoid two types of lists — Bucket Lists and New Year’s resolutions. Bucket List sounds like you finish the list and kick the bucket! No thanks.

And I just never felt the need to make a special plan for the new year.

Until now. 2020 sapped my energy, I admit.

Thanks, Shaunta Grimes of Ninja Writers, for inspiring me with your #FreshStart class. It’s helping me readjust and re-energize!

Writing ten minutes every day develops a habit that can change your writing life, Shaunta reminds us. And in my experience, small fitness goals can lead to profound results. Within a year I’ve already gained substantial muscle and endurance.

Reminder. Small changes add up to big results.

If you make a 1% change a day, what do you have at the end of 100 days? 100%!

Health and fitness are always my number one goal because guess what? Without a body, we cease to exist. And without a healthy body, our world can be very limited.

So let’s give our body and mind some love by focusing on these five things.

Food, or more specifically, nutrition

It’s frightening how little most of us know about the nutrients we need.

I am a big believer in the benefits and flavors of a plant-based diet. But I recently discovered that I needed to boost my protein requirements to maintain optimal muscle as I age.

To keep track of my protein consumption, I started using the cronometer app. It shows the nutrient value of each food and is easy to use. Try it for just one month, and you will learn a lot about nutrition. You can enter goals such as losing or gaining weight and water consumption.

It only takes five minutes in the morning to plan what I will eat for the day. I can make changes and add exercise to the mix if I want to eat more. Then I prepare some snacks, such as a pre-cut apple, so I’m not tempted to reach for the potato chips as I work.

Fresh air and movement

I love to incorporate the benefits of exercising outdoors and getting my Vitamin D right from the sunshine. Yes, I know some of you don’t get lovely Texas winter weather, but still try to get out a little while every day.

Numerous studies document the positive effects of spending time in nature. Start with just a ten-minute walk each day, even if it’s cold.

Humans conserved energy for thousands of years because it was hard to get enough calories. In today’s world, we have the opposite problem — a need to reduce calories while expending more energy!

All the energy-saving tools and appliances have created a surplus stored as fat on modern bodies, diminishing our health. Now, most of us need to make a point to move.

Start by adding a little more movement every day.

If you sit at your computer for twenty minutes, get up and walk fast for two minutes or stand at a counter to type for the next twenty. This year I splurged on an under-desk elliptical that I love.

Park at the far end of the parking lot instead of close to the store’s entrance. Sit on the floor instead of the sofa. Play basketball instead of Animal Crossing.

My favorite motivation is to only listen to podcasts when I walk or use my rowing machine. You can reward yourself with a favorite audiobook, too.

You may want to consider getting either a pedometer or a fitness watch to keep track of how many steps you walk each day. I love benchmarks and competing with myself, so it motivates me. Prices have dropped, and you can now buy a very serviceable watch for less than $50.00.

Sleep

Quality sleep is important to our health, but the amount varies depending on our age and other factors. Evidence shows that seven to eight hours is ideal for most adults, though.

Getting enough sleep is important for the health of our heart and immune system. It is connected to longevity and makes it easier to maintain a healthy weight.

You may have insomnia if you consistently have trouble getting enough sleep to feel rested. Causes may include snoring and sleep apnea, menopause, and even PTSD. If it’s a consistent problem that doesn’t improve with lifestyle adjustments, talk to your healthcare provider.

When I get fresh air and exercise while avoiding too much caffeine, I always sleep better. Resist the urge to keep pushing when you’re tired—you can finish your writing more efficiently when you’re rested.

While it may seem that a couple of glasses of wine relaxes you, it can cause you to wake up after three or four hours and have trouble going back to sleep. Try avoiding alcohol for a week, and see if your sleep improves.

Mental health

Yes, I know that’s a hard one this year when we’re all plagued with anxiety, but it’s super important.

A few months ago, I struggled with the isolation and could feel depression settling in. Talking about it with a trusted therapist and changing my self-talk helped me change my mindset. Whatever you do, don’t ignore mounting anxiety and depression.

I created a list of things I can do to nurture my heart and spirit and prevent or reduce my time in a funk. Being in nature, gardening, talking to friends and family — even remotely — helps me feel better.

Again, as a major podcast fan, I have some favorites that I can count on to inspire me.

Some of my favorites include The Science of Success, The Rich Roll Podcast, and anything with Brene Brown.

Share your time with others.

Volunteering is good for us and the world. Most of us can spare an hour a week. Just imagine, if we all contribute what we could do!

And yes, you can still help, even remotely. Many nonprofits would love to get some help with marketing copy, website content, and fundraising letters. Use your power for great good!

Thinking about others means I am not worrying about my own problems, which makes me feel good.

If you need some leads, check out Volunteer Match and Pick Your Project.

The best way to find yourself is to lose yourself in the service of others. Gandhi

Don’t you feel better already?

Writing and being healthy doesn’t have to be exclusive. That old image of the nicotine-puffing, brandy-swigging wordsmith hunched for hours over their dimly lit desk? Not so much.

A healthy body and mind lead to greater productivity and creativity. I can’t wait to combine fitness and writing goals and see what happens this year.