The 15-min Writer’s Workout To Increase Productivity And Creativity

Do you have a writer’s workout?

by Hamza Benharrouse

Writing can be a sedentary activity, and that’s not great for your health.

Sitting for long periods of time has been linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, depression and anxiety, and even cancer.

Working out, on the other hand, not only improves your health, but boosts your mental performance and creativity.

Of course, it’s not easy to find time in a writer’s life for exercise. You may struggle to carve out 30-60 minutes for a daily workout.

So how about just 15 minutes? Surely, you can even find an extra fifteen minutes somewhere! When you do, try one of these short but effective 15-minute workout routines.

Why Is A Writer’s Workout Important For Writers?

Exercising Increases Your Energy

It’s no secret that exercise can help you experience more energy throughout the day.

It has been scientifically proven that people who do exercise have an increased energy level for the rest of the day compared to those who don’t.

That’s because exercising releases endorphins that give you that mood boost.

Exercising Increases Your Focus & Productivity

Several studies have shown that people who exercise regularly are more productive than those who don’t. In one 2008 study, for instance, researchers found that workday exercise not only improved well-being, but resulted in a 72 percent improvement in time management and workload completed compared to days when the participants didn’t exercise.

Exercise Can Improve Your Memory

A study by the Canadian Institute Of Health Research found that just a single session of aerobic exercise can change the size of the area of the brain involved in memory and learning.

Exercise Helps You Sleep Better

Sleeping well is important for both your physical and mental health, but many people find it difficult to get enough sleep due to their busy schedules or insomnia.

Exercise is one way to help you sleep better . According to a 2012 study, individuals with insomnia slept better when they regularly engaged in aerobic exercise, while an earlier study published in the journal Nature Medicine found that exercising improved sleep quality.

How Much Exercise Do You Need As A Writer?

The American College of Sports Medicine claims that the recommended amount of exercise to get the health benefits is 150 minutes a week, about 30-minutes 5 times a week.

However, the most important thing when striving to become more productive and creative through physical exercising is being consistent with it.

You’re exercising to increase mood, productivity, and energy, not strength.

Short 15-minute bursts are easier to stick to in your daily routine—, doing just enough exercise to wake up, mentally.

Other than exercising for the benefits listed above, you can also exercise to reduce stress levels and ease anxiety.

The 15-Minute Writer’s Workout

The following is a 15-minute workout routine you can do anywhere. It will strengthen your muscles, improve your productivity and creativity, and give you a mood boost.

There’s no special equipment required, and it only takes 15-minutes to perform while you get the same benefits .

Feel free to repeat any of the exercises as often as you like.

First, warm-up for 3-minutes by walking in place or doing some jumping jacks.

Then do the following exercises for 30 seconds each with a 10- second break between each one:

1. Walking lunges

Stand upright with good posture and feet hip-width apart. Lunge forward with one leg until both knees are bent at 90 degrees. Then step back to the starting position. Lunge forward again with the other leg, step back to starting position, and then lunge forward again with the first leg to complete one rep.

Repeat for 30 seconds on each side without resting.

2. Squats

Stand upright with good posture and feet hip-width apart. Push your hips back as if sitting in a chair until your thighs are parallel to the floor, then stand up straight again while keeping your knees aligned over your ankles (don’t let your knees move beyond your toes).

Repeat for 30 seconds without resting at the top of the movement.

Writer’s Workout #3. Push-ups

Assume a plank position with your hands directly under your shoulders, your back straight, and the rest of your weight on your toes. Keep your back and legs straight as you lower your chest toward the floor, then push back up to the starting position.

If you’re not strong enough for regular push-ups yet, rest your knees rather than your toes on the floor, walk your hands forward until you’re in a semi-plank, with your back straight then proceed as usual.

Repeat for 30 seconds.

4. Step-ups

Stand in front of a step or bench that’s about knee-height. Place your left foot on step, then press the body up until the right leg is straight, keeping left leg bent at 90 degrees with your knee aligned over the ankle while holding onto something for balance if needed.

Lift the right foot off the step and bring it next to the left foot on the floor, then put the right foot back on the step and bring up the left leg again.

Repeat for 30 seconds.

Here is a video demonstration on how to do this exercise the right way:

Writer’s Workout #5. Push-ups with knee tucks

Get down into the plank position just like in regular push-ups.

Make sure that your back is straight and your abs are tight. Bring yourself down until your elbows are bent over 90 degrees. Next move yourself up into the starting position. The top of the movement, bring one knee into your chest while keeping the other at the same position. Then stretch that leg back into place. Repeat with the other knee.

Alternate your knees after each push-up rep you do. This will engage your abs more than regular push-ups and make the exercise more effective overall since you are using more muscles throughout the body.

Here is a video demonstration for further explanation:

6. Side plank

Lie on one side with your knees bent at about a 45-degree angle, hips stacked and your bottom arm supporting your weight on the elbow. Make sure the arm and elbow are at a 90-degree angle so you’re not straining your elbow. Place your other hand on your hip or raise the arm to the ceiling.

Brace your core so you don’t sag into the floor, then lift the hips off the ground, keeping the knees glued to the ground.

Hold for 30 seconds or more, keeping your head in line with the spine .Next, lower the hips to the ground and repeat on the opposite side.

If you find this too easy, extend both legs out, stack the feet, and when you press your hips up, glue your bottom foot to the ground, raising your entire body off the mat. Hold as directed and repeat.

Here is a video demonstration on how to do this exercise the right way: