5 Trainer-Approved Workouts to Break Up Your Writing Workday

by Chad Turner

If you’re reading this article, you’re probably seated—whether you’re sitting at your desk or lounging on a couch. In truth, I’m sitting down as I write this. There’s simply no getting around it, modern life is more sedentary than ever—especially for us writers.

A career spent writing (and sitting) takes a toll on your body. Sedentary work is a known contributor to a variety of health issues, from weight gain to chronic back pain to premature death (scary, right?). Current research indicates that physical inactivity is the fourth leading risk factor for global mortality.

Despite the risks, sitting is an unavoidable part of work as a writer. So what’s a writer to do? Answer: get moving. Daily exercise combats the negative effects of a sedentary lifestyle. You may even find that regular exercise makes you a better writer. So take a break from your keyboard and try some of these trainer-approved workouts to break up your workday.

1. Push-Ups

Drop and give me 20! There’s a reason typical boot camp training requires marines to do LOTS of push-ups (if movies are anything to go by). The humble push-up works multiple muscle groups—and you can drop and do them just about anywhere. When you use proper form, a simple push-up effectively works your shoulders, pecs, triceps, lower back, and even your core.

Instructions:

Get down on all fours.
Position your hands slightly wider than your shoulders.
Keep your feet together, your back straight, and your head down.
Squeeze the glutes and pull in your core muscles.
Inhale as you lower yourself to the ground and exhale as you push yourself back up.

Complete 3 sets of 8 to 10 reps

Trainer tip: If you are having a difficult time doing push-ups on the ground, elevate your hands on a box or bench so you don’t have to lift as much bodyweight.

Source: Cody Napaepae, certified personal trainer at VASA Fitness

2. Skip Rope

Silly writers, jump ropes aren’t just for kids! Skipping rope is a great way to get your heart pumping. It also exercises your lungs, builds coordination, strengthens your calves, and gets the blood moving through your lymphatic system.

As personal trainer and fellow blogger Fernanda Lazzaro explains, “I love this workout because all you need is a skipping rope, which can easily be packed in your suitcase when traveling. You don’t need much space (just some headroom). And ten minutes of skipping has more benefits than half an hour on a treadmill.”

Instructions:

Start slowly. Try skipping for one minute straight on a “one Mississippi” count just to get used to the movement. If you can handle the one minute, speed it up to double count.
Stay light on your toes. You should not be stomping with your entire foot. This will only cause hip and back pain.
Your wrists should be loose and move naturally with the movement, holding the handles with your forefinger and thumb. Do not grip the handles with your entire hand.

Trainer Tip: You may feel like you need to keep your back straight as a pin, but you should relax it instead. Allow the body to move naturally to the skipping movements.

Source: Fernanda Lazzaro, personal trainer and blogger at Tilsonbugger Adventure

3. Jumping Jacks

Remember jumping jacks? These simple star jumps are a go-to favorite for P.E. teachers everywhere. But they make a great addition to any at-home workout routine. You can do them anytime, anywhere, with no equipment. When brain fog sets in and your cup of joe isn’t doing the trick, take a break from writing and do some jumping jacks. Do these next to your desk for a quick energy boost.

As fitness coach Nicolle Hardwood-Nash explains, “They are great for toning your body all over and have the added benefit of increasing your cardiovascular fitness at the same time!”

Instructions:

Stand up with legs shoulder-width apart and arms down at your side.
Jump up a few inches off the ground.
Extend your legs out on each side while lifting your arms overhead.
Gently land with your feet together and arms at your side.
Repeat.

Trainer Tip: Do jumping jacks on their own or work them into your workout. Scattering them throughout your workout keeps your heart rate high throughout the workout and invites maximum calorie burn.

Source: Nicolle Hardwood-Nash, fitness coach at The Workout Digest

4. Stair Workout

Make the dreaded stairs work for you. Though you may typically go to great lengths to avoid walking up stairs (where’s the escalator?), when you lead a sedentary lifestyle, stairs are a great way to get your body moving throughout the day.

When working from home, you can use the stairs to get your cardio and leg-strengthening workouts all-in-one. As fitness concierge Billy Joe Young explains, “When I can’t make it to the gym, my go-to cardio is stairs. It works the legs and works that heart!” This suggested workout is perfect for people working out of a multi-floor building, but you can still use your stairs at home.

Instructions:

Go up three flights and then down two flights
Rinse and repeat until you reach your destination
Otherwise, walk up and down your stairs for 10 to 15 minutes

Trainer Tip: Make sure your form is correct going up those stairs. Keep your back straight and keep the knees and toes going in the same direction.

Source: Billy Joe Young, Fitness Concierge

5. Static Lunge with Twists

No need to miss leg day. When you spend the day sitting, it’s easy to neglect your legs. Thankfully, this next workout gives you the lower body workout your legs need to stay strong and healthy. Personal trainer Kollins Ezekh explains, “You are targeting your legs, shoulders, and core throughout the entire exercise. This also helps with balance, posture, and stability without putting strain on the neck or back.”

Instructions:

From a standing position, step forward with one leg and lower your hips into a lunge position.
You want both of your knees bent at about 90 degrees—making sure that your front knee is straight above your ankle, and the other knee stays just above the floor.
Raise your arms straight out to shoulder height.
Rotate your upper body to one side as far as you can, and then twist to the other side as far as you can.
Return to start position and alternate sides until you have completed all sets and reps.

Complete 2 to 3 sets with 10 to 12 reps on each side.

Trainer Tip: Focus on keeping the core engaged and maintaining a stationary lower body throughout the entire exercise.

Source: Kollins Ezekh, ACE-certified personal trainer @builtbygod

Final Thoughts

Now that you’ve made it to the end of this article, it’s time to get up and try some of these workouts. Taking time away from your writing may feel like a hassle, but it’s essential to get up and move during your workday. With these exercises, you won’t even have to leave your home. Trust me, your body and your writing will be better for taking the time to work out.

Want to learn more? Check out more great content from Writing and Wellness:

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Chad Turner is a fitness enthusiast, personal trainer, health coach, and triathlete based out of Dallas, TX.