Are you a healthy writer? If you want longevity in your writing career you need to look after your health and fitness.

Healthy + writer. Not exactly what you picture, right?

I’m writing this whilst I stuff my face with a Jaffa biscuit. As long as the words keep flowing, I allow an occasional treat. Unfortunately, I’ve been giving myself too many treats of late and it’s doing zero favours for my well-being.

As a writer, I spend a lot of time sitting on my backside. The same goes for my day job.
So in a twenty-four hour period, I can easily spend between ten and twelve hours sitting on my butt. That’s not cool. Especially, when I start adding the chocolate, Jaffa biscuits, cheese and wine that I like to treat myself with each week.

Sooner or later, my body and mind are going to rebel. My work will suffer. The longevity of my writing will be threatened.

I want to be a healthy writer for the long term.

Don’t you?

If so, it’s important you start taking care of your health.

Studies suggest that sitting down for long periods of time is almost as bad as smoking. I can see the truth in that. After a few hours of sitting, I start feeling like crap.

Our bodies weren’t created for sitting for the majority of our lives. They were meant for moving. But add up the sitting of 8 hours a day, five days a week and you’re looking at 2080 hours a year or over 62,000 hours over 30 years or 7 years of your life on your ass and we haven’t even accounted for the time we spend in front of the idiot box, socialising over dinner or commuting.

Now doesn’t that paint a pretty picture?

A standing desk could be an option to counteract the effects of sitting, one attached to a treadmill would be even better.

But that’s not enough.

Doctors recommend approximately 30 minutes a day of physical activity. Thirty minutes is better than nothing but it’s not enough if you’re spending the majority of your day sitting down behind a computer screen.

You need to find a physical activity that you love doing and want to spend several hours each week taking part in it.

Throughout the year I like signing up for fun runs, marathons, and triathlons. These commitments help me remain accountable and ensure I get enough physical activity each week.

Combining running, swimming, cycling, weight training and yoga into my week means that I’m less likely to get bored and more likely to keep training and stay fit – they also help counteract all the chocolate I eat and wine I drink (at least that’s what I tell myself!)

Yes, there are weeks where I just say, ‘screw it’, and manage one run.

Then there are the weeks where I can comfortably fit in ten hours of training.

I like those weeks best.

During those weeks I write more too. I sleep better. And I’m much nicer to be around.

That’s just one more reason to get physical.

What are some health issues writers are at risk of?

Writers – no thanks to the type of work they do – spending their days mostly sitting, staring at a computer and typing away on a keyboard, this means that writers have a higher risk of certain health ailments, including but not limited to;

* Carpal tunnel syndrome
* Obesity
* Blocked arteries
* Hemorrhoids
* Bad back
* Neck pain
* Vision problems

The severity and seriousness of these vary but regardless, you want to avoid all of them as much as possible.

The good news is that most of them can be prevented to some degree especially when you take responsibility and initiative from the get go.

10 TIPS TO HELP WRITERS STAY FIT & HEALTHY

1. Take 30 minutes each morning to go for a walk before your writing session.

Use it as an opportunity to think about what you want to write. It’s an active brainstorming session that will get your heart pumping and your upcoming writing session much more productive.

2. Take up a team sport for motivation and accountability.

It might have nothing to do with writing but it will give you accountability to get moving a few times a week and prevent you from becoming a hermit. New friends, new opportunities, new ideas for your writing.

3. Sign up for a 5km or a marathon and learn to run.

I love running. Not everyone does. But once you actually get started running is a great option for writers because it can be done anytime and anywhere. It’s also free and accessible to almost everyone.

4. Try yoga – even ten minutes a day can make a difference.

You spend your time writing in an unnatural position, often hunched over a keyboard, taxing your entire body. A bit of yoga every day can lengthen and strengthen your limbs and alleviate any niggles that might be bothering you. Start with ten minutes a day and you’ll feel the difference within a few short weeks.

5. Hire a personal trainer and commit to one or two weight sessions each week.

Yes, even once a week with a good trainer will make a difference to your physical well being. Weight training is a great way for a writer to get full body strength as well as work on core work that will support the hours you spend sitting at your desk.

6. Even spending five minutes every hour doing a quick circuit workout will get your blood pumping, burn calories, and make your skin glow.

If you lack the time or money, or simply don’t like the idea of a gym, take five minutes every hour to get on the floor and do a quick circuit workout. This is my favourite mini workout:

10 push ups
20 squats
10 dips
15 burpees
20 crunches
30-second plank
Repeat 2-3 times

7. Improve your eating habits by ensuring you get enough of the red, green, blue and yellow.

Always aim to colour your plate. It helps if you love vegetables. Brussel sprouts are one of my favourites. There’s only one vegetable I won’t eat and that’s celery. One of my favourite ‘healthy snacks’ is chopping up carrot and cucumber sticks and dipping them into jalapeno flavoured hummus. Yummy!

8. Add fruit to your breakfast.

There’s a lot of controversy around fruit and its sugar content. At the end of the day if you’re going to eat sugar it’s better off coming from a piece of fruit than a Mars Bar or a can of Cola. Strawberries, blueberries, and raspberries are great low sugar options. Enjoy an apple a day. Bananas are rich in B vitamins and potassium. I used to eat oats with sliced up fruit for breakfast during the work week but now I’ve shifted to just eating fruit. My breakfast of choice during the work week at the moment is a punnet of strawberries, apple, and banana plus a cup of coffee with a pinch of milk.

9. Include a cup of vegetables with your lunch and dinner.

The recommended daily dose of vegetables is 5 serves. Chances are you’re barely getting one. Opt for a salad for lunch and steamed vegetables or a vegetarian stir fry for dinner. It doesn’t have to be dull. Add your favourite cut of meat, a piece of fish or some tofu, dress it up with half a cup of quinoa or black rice or a handful of slivered almonds or some sesame seeds.

10. Follow your characters physical footsteps

Is your character into martial arts? Why not sign up for a few krav maga lessons. You’ll not only learn a thing or two but also add authenticity to your writing when describing any fighting scenes.

Other fun physical activities could include archery, rock climbing, pole dancing, hiking, shooting, tai chi, horse riding or CrossFit. Don’t limit yourself. If you have the opportunity give it all a go. You might be surprised at what you enjoy doing.

It might be easier to grab a packet of crisps and a chocolate bar in the short term, but long term wise you’re going to be better off taking the time to fix yourself up a healthy meal, cutting up some veggies or walking the extra mile.

Staying healthy as a writer doesn’t have to be difficult. It’s the little things that you do every day that will make a difference to your health and well-being. Forget the quick fixes and crazy diets. Start with a small change and build on it each week. Before you know it you’ll have developed healthy habits for life and build a long lasting writing career.

Are you a healthy writer? Do you fill up on fruit and vegetables? What are some of your favourite ways to stay active? Does it help or hinder your writing?

*Remember to always consult your health professional before commencing a new diet or exercise program. This article is for informational and entertainment purposes only and should not be constituted as personal advice.