Last week in part 1 of this post we took a look at The Licensing Effect- research which has demonstrated that people who take a multivitamin then behave in less healthy ways throughout the day because they believe, subconsciously, that their dietary supplementation gives them license to do so- and applied it to exercise and movement. As in, if one works out regularly via some fitness regimen, do they then subconsciously move less throughout their day? (We did a whole lot of looking at the difference between exercise and movement in the last post, so if you're stumped you can give that a read.) But I believe we left off somewhere around here: “Well my life depends on sitting most of the day, so I guess I’m hopeless. I will have terrible chronic pain, joint dysfunction, and die from this ‘lethal activity’ [sitting] that is required by my job.” In other words, destination: Bummersville.
To avoid abandoning all hope let's dive in and take a look at my low impact, not hard, fairly movement-rich day looked like yesterday:
Yesterday I had set aside a blissful 12 hours to work on current and upcoming projects. Which means I wasn't seeing clients. Which means it was me and the screen, mano-a-mano, all day.
- I woke up and worked out at the place that I train 1 or 2 times a week, Tuff Girl Fitness, which is a high intensity interval training (HIIT) gym for, you guessed it, badass ladies. Here I spent maybe 30 to 40 minutes jumping around on one leg in staggered patterns, doing pullups, pushing heavy sleds, climbing ropes, and getting up and down while holding heavy weights- to name but a few of the movements that the trainers devise for us. My heart rate was up, I was a sweaty mess, and I do this because it is fun for me. Not because I believe it gives me permission to sit still for the rest of the day.
- Then I came home, giddy with excitement to have a whole day of writing and creating ahead of me. Hooray! Oh, but wait, there is the screen...
- So I grabbed my yoga block and my laptop and set up at my coffee table, sitting on the block on the floor. This is one of my favorite configurations lately, as sitting on the block on the floor causes me to shift and move around a lot naturally. I got a lot of writing done (as I am now) sitting on bent knees, sitting with one knee up and one on the floor, and sitting with both legs extended out in a wide angle in front of me.
- Then I had a lot of videos I needed to catch up on watching/listening to, which I did in a squat for a while, then standing working with a therapy ball under one foot (and alternating), then listening while rolling around on the floor with the therapy balls.
- I did some more writing standing (now the laptop goes on the low bookshelf that divides my living room from my dining room), and even did a tad of sitting with a rolled up towel under my ischial tuberosities to avoid the C-curve schlump. I timed it for you guys: I sat in an actual chair during my 12 hour writing/creating project day for 23 minutes.
- I also took 2 breaks (I should have taken more, yes) to walk around my chilly but beautiful winter wonderland of a neighborhood for about 15 minutes each time. (Often on project days I will set a timer on my phone for either 30 or 40 minute intervals during which I will then go outside and move for 15 minutes before resuming work, but on this day, well, I didn't, so I wanted to give you a realistic picture of what this particular screen day looked like.)
It made for a diverse day of movement, and I have gotten here gradually from someone who used to segregate her work days into "standing/moving client days" and "sitting writing/project days". What I've noticed as I've gradually transitioned to more movement on my screen-heavy days is that the more I do this, I am now very uncomfortable in a chair. You'd think the 23 minutes I spent sitting in a chair was me virtuously prying myself out of the chair and back to standing, but really I got up because it felt icky for my spine.
You can get creative with your work set up- I like to call the myriad of places my laptop winds up through a day my roaming work station- and you can also set a timer or just plain take breaks for movement.
And this is all well and good for those of us who work from home or who have an awesome employer who gets it. But what about those of you who are working for The Man? You know, the one whose capacity for understanding productivity is reduced to quantifying how many hours you work statically in your cubicle. That one. The one who gets a capital T and a capital M.
You're going to have to fight the power. Gradually and incrementally. Here are a few helpers to nudge your work environment into being more movement friendly:
- Get yourself a better desk set-up. Standing desks are trendy enough that even if your employer is the crustiest of capitalists he or she should have heard about them and understand that they are a part of many conventional workplaces. And there are standing desk options that adjust so that you can stand for part of the day and sit for part of the day (which you will likely want to do as you adapt, and getting up and down counts as at least some movement). If you have a laptop, your "standing desk" can be any old box you have lying around that will prop it to the right height for you. Toss it on the desk, put your laptop on top of it, and voila: standing desk. If you have a desktop, you will need a little more equipment, but I like this easy version which means an employer wouldn't have to suddenly invest in a brand new desk for you.
- Walking is your friend. Come up with reasons why you need to be on the move. Lie and say you have a bladder infection and make a million trips to the bathroom. Or something less humiliating. But figure out the walking routes of your office building and find some reason why you need to be the one putting them to use regularly. Walking is powerful medicine.
- Pitch the idea of holding walking meetings. Hey, there's even a TED talk you can show your boss about it. It's about 4 minutes long and she's a big Silicon Valley hotshot who has launched 18 billion dollars in products! So how could they argue with that...
- Knowledge is power. If you want to start a movement (pun intended?) at work towards more, well, movement, it might be best to get your fellow employees on board first. Start from the ground up and send around posts like this one/two part-er (hey now!). Or the great one Katy Bowman did on Breaking Muscle. Or, wait, look! Even Outside Magazine is talking movement not exercise! Show them the research on inactivity, and then watch the break room grumbles turn into a bottom up revolution.
- Get help. There are actually organizations that can help your employer to see with a broader vision. As one example, Partnership for Prevention is working to make evidence based disease prevention and health promotion a national priority. At this link they have some resources you can download. I'm sure there are other great organizations out there who are helping businesses to implement more wellness initiatives, so if you know of one local to you, get in touch with them! Just be sure to vet them that they are not pushing the same old status quo idea that people need to get more exercise. They do, but they also need to work in an environment where they aren't considered a weirdo for sitting on the floor and frequently walking around.
If you're taking this on in your workplace, whether that's a larger corporate environment or your very own living room, let me know how it goes! I'm going to sprint around my house now. Bye!