In my article a few weeks back regarding working from home, I touched on the importance of staying physically healthy. Especially for those of us who sit at a desk and do pixel-related work all day.
The boiling point for me came about 6 weeks ago. My legs were to the point where they felt sore pretty much nonstop because of poor circulation. This was a combination of sitting all day and sitting in a not-great chair.
And so, I took action. I turned my desk into a standing desk, started running, and made a few small changes to my diet.
If you’re like me, sometimes you get paralyzed by indecision. There are so many options and opinions for how to stay healthy that it can be daunting. And so we put off making any sort of choice because we’re afraid we won’t make the perfect choice. Something I’ve learned over time is that when you’re facing a decision and you know you need to act, it’s often best to just do something — anything — and then figure it out as you go.
And that’s what I did with my health. My health changes have centered around three areas: diet, my desk, and doing something active. Of course there are other answers to these problems, but this is what I’m doing right now. And, perhaps, if you’re in a similar boat this will give you a spark to give something a shot and see where it takes you.
While physical activity is important, it’s only part of staying healthy. And for those who want to lose weight, they say that what you eat is more important than what your exercise routine looks like.
I’m not on a special diet or anything like that, but I have made a few changes to my eating habits. I’ve tried to cut out sugar and white flour as much as possible. This is a surprisingly easy way to improve what I eat. Instead of counting calories or any of that stuff I just don’t eat or drink things that have sugar. In the past month I have had sugar twice.
Additionally, for breakfast, I make this shake (thank God for our Vitamix):
- 1 medium cucumber
- 2 cored apples
- 2 big handfuls of spinach
- 3 ribs of celery
- 2-3 small carrots
- 1 teaspoon ginger root, peeled
- Juice of 1 lime
- Juice of 1/2 lemon
The lime and ginger dominate. And cucumbers, apples, and carrots are naturally sweet when juiced. So it’s surprisingly refreshing and sweet. It’s a bit thick, but that’s okay.
It makes about 32 ounces. Which is enough for 2 or 3 people.
And for lunch, after my workout, I have this:
- 3/4 C non-fat milk
- 1/4 C non-fat greek yogurt
- 1/4 C natural peanut butter
- 1 big banana
- Two big leaves of kale, or a big handful of spinach
- Giant handful of blueberries
- half scoop of protein powder if you have it (hopefully strawberry flavored)
- ice to taste (5-6 cubes perhaps)
This protein smoothie is sweet and delicious. It’s full of dairy, protein, and fiber. It’s low in calories. And since the peanut butter, banana, and blueberries dominate the flavor, it tastes like a milkshake.
Back in 2011 I converted my IKEA Galant into a standing desk. It lasted about 6 months before I went back to sitting. I felt better when standing, I worked better, and it was great to come downstairs after a day standing at the desk and to sit down to relax for the evening.
But standing while writing never felt right to me. I preferred the more “contemplative” posture of sitting.
Six weeks ago I once again converted my IKEA desk back to the standing desk. This time it has been different. Perhaps writing full-time for the past three and a half years has removed my sentiment that sitting while writing is best. Because I’ve been getting great work done while standing here. (I’m standing right now!)
But my IKEA retrofit wasn’t ideal. Primarily it was about 1 inch too short. I’ve been at this desk for nearly 4 years now, it was time to invest in something better. So I got one of those electronic adjusting desks at the recommendation of my friend, Ben Brooks.
The adjustable-height desk I got is this Jarvis desk. It is sturdy, fast, quiet, and amazing. I wish I had bought it years ago.
You can get just the legs and put your own desk top on, which is much cheaper. While it’s pricey compared to a cardboard box for hoisting your keyboard up on your current desk, the Jarvis is quite affordable when compared to many other options out there.
When I ordered mine it was shipping free on Amazon Prime. Currently it’s not available on Amazon.
I got it about a month ago and had it set up in an evening. I’m glad I got the electric version and not a hand-crank version. If anything, having the precision of getting the desk to exactly the right heigh for standing and sitting each time is huge. I can tell if it’s not quite right and that precision is worth it.
(And while you’re at it, be sure to get an anti-fatigue mat.)
I’m at my desk probably 6-8 hours per day. I stand for 4-5 of those. For the times I am sitting, I need a chair that will help encourage circulation in my legs and better posture. In fact, it was the poor circulation in my legs that brought this whole thing to a boil in the first place. At the end of the day, my legs would be sore because they weren’t getting enough activity and circulation.
I haven’t yet gone to a fancy chair dealership to sit in the different ergonomic chairs, but it’s on my list.
From the age of 7 to 18 I practiced martial arts, and was extremely active in my later teen years. I was at the Do Jang 5 nights a week, my friends and I competed in the Colorado Karate Association, and I taught regular classes at the studio.
All those years kicking and punching took a toll on my joints. When I was 18 I found out I had rotator cuff tendinitis in both my shoulders. This is something that has severely limited my ability to do too much physical activity that involves my arms.
Finally, I asked a friend of mine who is a personal trainer if he would help me get a weights routine that would accommodate my shoulder pain. I’m not trying to buff up, just want to be fit. Also, having the set workout plan that he drew up is so helpful. I know what to do when I go to the gym, and that in and of itself was a huge obstacle to overcome.
Also I started running. I run on the elliptical machine because it’s significantly easier on my knees (which are also bad thanks to martial arts). At first, I assumed the elliptical machine was for wimps and so I avoided it. But boy was I wrong. Every time I’m at the gym it’s always the huge football dudes who are on the elliptical machine.
Thoughts on going to the gym instead of going outside
This past month is the first time I’ve ever gone to the gym to work out. Growing up in Colorado all my activity was outside. But for the past month, going to the gym has proven to be great.
For one, it’s an excuse to get out of the house every day. The 10 minute drive serves as a transition time to let my mind get pumped up for my workout. If I’m not in the mood to work out, I tell myself that at least all I have to do is show up and I don’t have to go running once I’m there.
But once I’m there and I’m around others who are working out, I feel ready to exercise. That community aspect is a great motivating factor to do my workout.
And, to top it all off, the gym offers a discount to businesses. As a self-employed LLC, I brought in a copy of my business license and get a deal on the monthly rate. Which also means that my gym membership is a tax-deductible expense.
Using the iPhone at the Gym
Apps: Having a plan for what to do is huge. I started using this Couch to 5K app, and I love it. I’m also slowly building a good workout playlist in Rdio.
iPhone arm band: I got this Belkin sport armband because it’s the only option they had at Target. It’s fine I guess, but I bet there are better options out there. The plastic cover over top of the iPhone isn’t snug against the face, and so it takes a bit of focus to tap on buttons. Which, when you’re running and this thing is strapped to your arm, it’s not exactly easy.
However, when running on the elliptical machine I don’t use the band because I can just set my iPhone in the cup holder. Of course, then I don’t get all those step counts in Pedometer++. Ah well.
Earbuds: Finding good earbuds was a must. Over the past month I tried my go-to RHA buds, the Apple buds, and some Sony buds. The Wirecutter recommends the Relays, but I wanted wireless because three weeks with wired earbuds and I was going nuts every single run.
These JayBird BlueBuds X were the Wirecutter’s 2nd recommended (and didn’t take top place because of their price). They’re not cheap ($150). But when I asked about them on Twitter, I received a significant number of replies from people who use them and love them. Nothing but positive reviews. So I picked up a pair and am very happy I did.
It took me 3 days to get the fit figured out, but it was worth it. Though I wouldn’t say they’re perfect (still can start to slip out of my ears towards the end of my run) they are significantly more comfortable, more permanent, and better sounding than all the other options I’d used before. Just gotta remember to keep them charged up. Also, get these Comply Foam Tips to go with the BludeBuds X — they are much better than the rubber tips that come with the JayBirds.