How To Stay Fit While Writing

Day after day, writers tend to sit for hours writing that novel or story, and over time, this can become a potential problem. Their metabolism may slow down and the pounds can inch up. Statistics show all kinds of health problems associated with obesity.

If you're an author, you are aware how your image plays a role in promoting your books. You are asked to speak or lecture at a gathering, or promote your books doing book tours and signings. Or even better yet, you're asked to go on a TV show, like Oprah! That is not the time to think about losing weight! You have to start now, before that book goes out on the shelves, so when you go on that stage or in front of the television, you're looking and feeling good.

How can you tell if you're obese? Here are a few ways to tell ?

  • you pinch the area around your waist and it's two inches thick,

  • you lie down and can't feel the top of your breastbone,

  • your clothes don't fit you,

  • you avoid having your picture taken,

  • you keep telling yourself you need to get a new scale because your scale isn't working

  • Check your weight against the Body Mass Index table provided by NIH website:


    http://www.niddk.nih.gov/health/nutrit/pubs/statobes.htm#table

    How can writers live long and healthy lives if they don't take care of their bodies? Here are some tips I've designed to stay fit while writing that novel.

    MAKE SURE YOU TAKE BREAKS

    Breaks are important for you. Not only so you can get up and stretch or walk around, but to allow your brain a rest. One way that is helpful, is to put a timer on for 45 minutes. When the timer goes off, take that break, walk around, do your laundry or something physical, anything to get you moving. After 10-15 minutes, you will feel refreshed and ready to get back to writing.

    SLOW DOWN ON THE MUNCHIES

    Working at home is a wonderful feeling. You can set your own hours, wear whatever you want, and have the freedom to come and go. However, beware of the munchies syndrome. It may begin with a cup of coffee and a sweet, then some chips or nuts. Before you know it, it'll turn into a habit, and every time you sit down to write, you'll expect a delicious sweet or crunchy snack nearby. DON'T DO IT! The chips have tons of sodium in them, which makes your body retain water and will make you swell up like a balloon. So think twice before you dip into those salty chips or nuts.

    The brain is like a reliable machine. It will work hours for you on end if you take care of it. Just like you oil and gas your car, you need to do the same for your brain. The brain cannot work endlessly without some reinforcement. It needs energy foods as well as bouts of rest to operate at its best. Although the brain loves sugar, hence the urge to eat sweet foods like cookies, cakes, donuts, there are drawbacks to feeding it sugar all the time (weight gain, diabetes, etc.). Sometimes substitutes like a granola bar or fresh fruit will do just as well, thank you. Carrot sticks work for me!

    Don' be like those squirrels munching away constantly. If you catch yourself going to your writing desk carrying plates loaded with goodies, etc., then beware. Go right back to the kitchen and set those plates down. Promise yourself that you'll have your snack, but only at certain times (like mid-morning, or mid-afternoon). Your brain will get used to it, believe me. It will adapt. Habits can be broken.

    RECOMMENDED DAILY FOODS AND VITAMINS

  • 5 servings of vegetables and/or fruits

  • 2-3 servings low-fat dairy products (milk, cheese, yogurt, etc.)

  • One serving of protein (meat, chicken, fish, soy, legumes)

  • 5 servings of grains (cereal, bread, pasta)

  • Vitamins ? take your multivitamin, your calcium (as we age, we need more), and any other vitamins you feel are helpful. Vitamin B complex, Selenium, Zinc, Fish Oil, and Vitamin E are also good for you.

    Also, make it a point to drink plenty of water. Around 6-8 glasses of water a day are good for you. Sometimes we are thirsty and we think we're hungry. So next time you go for the bag of chips, get yourself a glass of water instead.

    EXERCISE, EXERCISE, EXERCISE

    Exercise boosts your metabolism, gets those endorphins streaming through your body to make you feel good, gets the blood coursing through your arteries and veins, lowers blood pressure and cholesterol. There are so many benefits linked to exercise, it would be foolish not to include it in your daily activities. Exercise makes you look younger (who doesn't want to look younger?) and has also been known to lower one's craving for food.

    There are three intensities of exercise (low, moderate, and high):

  • Low intensity exercise is leisurely walking - you don't really get sweaty. If you are beginning to exercise, start here. Do this for a couple of weeks.

  • Moderate intensity exercise is when you bicycle, or jog, or even walk fast, and usually start sweating around 10-15 minutes into the exercise. This is a good level intensity, geared to those who have already done low intensity for awhile.

  • High intensity exercise is when you run, bike, play tennis competitively and sweat within 3 minutes of beginning this exercise. Not recommended if you haven't exercised in awhile. Muscle cramps, and pulled muscles can result if you're not in shape. If you think you'd like to try this, ease into it by alternating between moderate and high intensity in the same exercise session.

    Always remember to stretch before and after each session, and drink plenty of water. Check with your doctor first if you have health problems before beginning any exercise program. It'll take about 5-6 weeks for results to show. So give yourself plenty of time and be patient. It does work.

    Winter is the hardest time to stay fit because the weather can be so cruel during this season, particularly if you live in the north and you're an outdoors type person (jogger, swimmer, tennis player, etc.). There are ways to get around it.

  • Get an aerobics videotape and do a dose of aerobics (30-40 minutes/day) in your home. At least 5 days a week.

  • Get an indoor treadmill or stationary bicycle. They're worth it. Again, five days a week, 30-40 minutes.

  • Join an indoor swimming pool, tennis club, etc. and make it a point to go there faithfully.

  • If you're broke, go to the mall and walk around there for 45 minutes a day.

  • If all the above aren't for you, just keep moving (household chores, up and down the stairs, shopping, etc.).

    KEEP TRACK OF YOUR PROGRESS

    How will you know if you are doing well if you don't keep track of your progress? One way to do this, is to keep a log. Write down your initial weight, and your goal weight. Each day jot down what you eat, and the amount and type of exercise you do in your log. Since writers like to write, this won't be a problem to write in the log. Right?

    In order for your weight loss to work, you have to be faithful to losing the weight, and to yourself. Try it for a few weeks. Over time, you'll start seeing an eating pattern, good or bad. If you notice you didn't lose weight for a certain week, check your log to see what happened (maybe ate out more, or partied). That's ok, you can always get on track the following week. Don't be hard on yourself. Every pound you lose is one less to worry about.

    GO SLOW

    I know this may sound contradictory, but go slow on your wellness program. Take your time. It doesn't pay to add stress to your life. If you lose a pound a week, that's a good benchmark. If you're losing 5 pounds a week on average, that's not so good. You've heard the term "easy come, easy go". It also applies to weight loss. Quick weight loss means quick weight gain down the road. You need to feel comfortable with what you are doing, or else it won't work.

    JOIN A WEIGHT LOSS PROGRAM

    If you've tried losing weight and it's just not happening, then maybe you might consider joining a weight loss program. Some people do better if they're in a supportive group setting. That's fine. Just be wary of the weight loss programs that sound too good to be true. One rule of thumb that works for me is if you can't stick to the diet for life, then don't do it.

    About The Author

    Patty Apostolides is author of the novel "Lipsi's Daughter". She has also written several articles and poems.

    http://www.niddk.nih.gov/health/nutrit/pubs/statobes.htm#table

    whole house cleaning Deerfield ..
    In The News:

    Essential phone settings to enable before losing your device, including Find My network, location services and security features for iPhone and Android.
    The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.
    Cybersecurity research shows weak passwords remain a major threat, with simple patterns and number sequences putting millions of accounts at risk.
    New Android malware BankBot YNRK silences phones, steals banking data and drains crypto wallets automatically. Learn how this advanced threat works.
    FDA approves first human trial for Paradromics' brain-computer interface that could restore speech for paralyzed patients through neural technology.
    New phishing platform QRR targets Microsoft 365 users across 1,000 domains in 90 countries. Learn how to spot fake login pages and protect your accounts.
    OpenTable now uses AI to track your dining habits and share insights with restaurants. Learn what data they collect and how to protect your privacy.
    Google's discontinued Nest thermostats still secretly upload home data to company servers despite losing smart features, raising serious privacy concerns.
    New Android malware NGate steals NFC payment codes in real-time, allowing criminals to withdraw cash from ATMs without your card. Learn protection tips.
    DoorDash confirms data breach exposing customer names, emails, addresses after social engineering attack. Learn how to protect yourself from scams.
    Concerned about Google's AI scanning your Gmail? Learn how to disable Gemini features that access your emails, Drive files and Chat messages for privacy.
    Google warns Android users about dangerous fake VPN apps hiding malware that steals passwords, banking details and personal data from phones and tablets.
    Apple's digital passport feature lets iPhone users breeze through TSA checkpoints this holiday season using Digital ID technology at 250+ airports.
    A new phishing scam targets family photos with fake "Cloud Storage Full" alerts. Criminals steal credit card information through fake sites. Learn protection tips.
    South Korean scientists create ultra-thin fabric muscles that turn clothes into robotic assistants, lifting 33 pounds while weighing under half an ounce.
    Archer Aviation has acquired Hawthorne Airport for $126M to launch an LA air taxi network ahead of the 2028 Olympics, featuring AI-powered eVTOL operations and next-gen aviation tech.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    Fake AI apps disguised as "ChatGPT" and "DALLĀ·E" are flooding app stores with dangerous malware that steals data and monitors users without detection.
    Fake buyers demand specific vehicle reports from unknown sites to steal credit card information from car sellers, but warning signs can help identify these scams before paying.
    Android users can now manage apps across multiple devices more easily with Google Play Store's updated remote uninstall button in the latest update.
    NASA's Perseverance rover discovers shiny metallic rock on Mars that could be a meteorite from an ancient asteroid, containing high levels of iron and nickel.
    Holiday scams spike during Black Friday and Cyber Monday as criminals exploit your leaked personal data. Learn how to protect yourself from fake stores and phishing.
    Commerce Department proposes TP-Link router ban over Chinese security risks. Learn how this potential prohibition could affect your home network and devices.
    Hyundai AutoEver America suffered a data breach affecting 2,000 current and former employees, exposing names, Social Security numbers and driver's license information.
    Washington court rules automated license plate reader images are public records, even when stored by vendors like Flock Safety, setting precedent for transparency.
  • Writing With Power: 5 Snappy Rules For Success

    Almost everyone could profit from enhancing their writing skills. From... Read More

    Local Knowledge: Background and Historical Setting in Novels

    You're writing a story set in your local city, but... Read More

    Screenwriting and Screenwriters ? beyond Syd Field

    Without denigrating the work and contribution of Syd Field to... Read More

    Why Researching Is Good, And A Failure To Do So Is Not

    What a lack of research could do to you.When creating... Read More

    Pairs/Groups Of Words Often Confused - Part 2 of 6

    BAITED, BATEDBaited usually refers to traps or snares. When the... Read More

    A New Way To Self Publish

    More and more good authors are turning to the Internet... Read More

    Its All About YOU!

    The Hottest Word on the WebDid you know marketing people... Read More

    Starting a Freelance Writing Career (or Thoughts About Taking the Plunge)

    Nike's ad has taken on new meaning for me of... Read More

    The Practice of Writing

    Virgil, the great Roman poet, wrote "Practice and thought might... Read More

    Be Your Own Literary Agent and Get Published

    So you're one of 20 million Americans who want to... Read More

    Hunting for Markets Over the Holidays

    Chances are, you'll be busy over the next several weeks.... Read More

    What Can Go Into A Plot?

    Creative Writing Tips ?We all tackle plotting differently. How you... Read More

    Writing Made Them Rich #4: Paulo Coelho

    Paulo Coelho was born on August 24th 1947 in Rio... Read More

    Arouse Your Short Story And See It Published

    Are you ready to abandon your short stories? Before you... Read More

    8 Advantages to Writing a Book as an Entrepreneur

    As an aspiring or an established entrepreneur, you are an... Read More

    About Writing

    Here's everything I know about improving your writing, publishing it... Read More

    How To Write A Newsletter

    In order to be successful with a newsletter, specialize in... Read More

    How To Cut the Clutter and Win Readers

    Most of us hate housework.Nevertheless, even the most hopeless slobs... Read More

    Ways to Make Extra Income Using the Internet

    To capitalize on ways to make extra income you can... Read More

    The Writing Game

    There are a lot of tapes and books and CD... Read More

    Suspense Novels Made Easy

    Suspense novels are probably the easiest novels to write. Suspense... Read More

    Becoming the Total Package

    Being a great writer is no longer enough if you... Read More

    Writing Press Releases That Get Noticed

    Among the various foolproof methods used to boost traffic to... Read More

    Starting a Local Writers Group

    My husband is no poet, so when I offer my... Read More

    The Many Paths to Plotting

    For several years before I left teaching to write full... Read More

    home cleaning services Des Plaines ..