In this week’s episode, we take a look at some ergonomics and health tips for writers and other sedentary workers.
This week’s coupon code will get you 50% off the audiobook of DRAGONSKULL: FURY OF THE BARBARIANS (as excellently narrated by Brad Wills) at my Payhip store:
SPRINGFURY
The coupon code is valid through May 25th, 2024. So if you need a new audiobook for spring, we’ve got you covered!
TRANSCRIPT
00:00:00 Introduction and Writing Updates
Hello, everyone. Welcome to Episode 199 of The Pulp Writer Show. My name is Jonathan Moeller. Today is May the 3rd 2024 and today we are talking about ergonomics for writers. Before we get to our main topic, we will do Coupon of the Week, an update on current writing projects, and then Question of the Week. First up, Coupon of the Week. This week’s coupon code will get you 50% off the audiobook of Dragonskull: Fury of the Barbarians (as excellently narrated by Brad Wills) at my Payhip store. That coupon code is SPRINGFURY. As always, that will be in the show notes with a link to the Payhip store. This coupon code will be valid through May the 25th, 2024, so if you need a new audiobook for spring, we have got you covered.
Next up, updates on my current writing projects. I am almost done with Cloak of Titans. I’m currently at 98,000 words. I am hoping to wrap it up after I finish recording this episode (either this afternoon or tomorrow), and so we are well on track to having the book out before the end of May, if all goes well. I am also 8,000 words into Half-Orc Paladin, which will be the sequel to Wizard-Thief and Half-Elven Thief, and the third book in the Rivah series. That will probably be out towards the end of July because once Cloak of Titans is done, I want to go full speed ahead on Shield of Darkness (the sequel to Shield of Storms from earlier in the year and the second book in the Shield War series). If all goes well, the next couple of books I publish will be Cloak of Titans, Shield of Darkness, and Half-Orc Paladin.
In audiobook news, Brad Wills is recording the anthology of Tales of the Shield Knight for me. We’re about 1/3 of the way through it, I think and making good progress. I’m looking forward to sharing that with you all. I just got the notification that the files for the audiobook of Ghost in the Veils (as excellently narrated by Hollis McCarthy) were uploaded, so just a little more proofing and then that should hopefully be available to you as well. So lots of good things to look forward to.
00:02:07 Question of the Week
Now it’s time for Question of the Week, which is designed to inspire interesting discussion of enjoyable topics. This week’s question: what is the board game that you’ve been playing the longest? Board games have many advantages in the modern age. They don’t require electricity, they don’t need to be charged, and they also have a pleasingly tactile feel that you just don’t get from tapping a screen. Sometimes you learn a game when you’re a kid and sticks with you ever since. We have some interesting answers this week.
Our first answer is from Jesse, who says: I have to say Labyrinth. Played it as a kid a lot with siblings. A year or two ago, my kids got it randomly from a relative, and now it’s back. The real precursor to Mario Kart in terms of learning to hate your friends and discovering life is unfair.
For myself, I only started playing Mario Kart with my siblings when I was already well into middle age, so we thankfully avoided squabbling over that. If we had played Mario Kart when we were kids, we definitely would have squabbled. Back to Question of the Week.
Michael says: I don’t really play them anymore, alas. I played chess in school but only so I didn’t have to do physical education class. I used to look at the board and immediately resign and then just sit and read a book instead until the teacher wandered over. It used to annoy my opponents who took the game seriously.
So congratulations to Michael for devising a chess stratagem that did, in fact get him what he wanted.
MacKenzie says: hands down, chess. I may be awful at it, but it’s definitely the record holder.
Mark says: checkers, because my mum is good at it.
Adelaide says: Scrabble for me.
Venus says: backgammon. My mother taught me to play. I don’t know how old I was. She never let me win. Every time I beat her it was because I had a better game that day.
David says it’s probably Shoots and Ladders, followed closely by checkers.
Grace says: I no longer play the same board games I did as a kid so the ones that I play now with friends. I’ve played I think Arkham Horror and Quacks of Quedlinburg the most. Both are fun, though Arkham Horror, we’ve won all of two times.
For myself, I think the board game I’ve been playing the longest is chess. I first learned to play when I think was I was ten and I’ve been playing on and off ever since. Amusingly for a post about tactile board games, I recently discovered chess.com and I like its large supply of chess puzzles, which are kind of like bite sized chess when I don’t have time to play a full game, which is most of the time. However, last night I did have a bit more time to play and so I was able to play six games against actual human opponents on chess.com in about 40 minutes and I lost six times in a row. So it’s a good thing I enjoy the game because there’s definitely room for improvement.
00:04:45 Main Topic: Ergonomics for Writers
Now on to this week’s main topic, ergonomics for writers. And let’s start this with a disclaimer. I am not a health professional. I am not a doctor. I’m not a nurse. I’m not an ergonomics specialist. For medical questions, you should seek medical advice and verify anything I say with the opinion of actual medical professionals. When starting a new movement or exercise routine, it’s a good idea to start gradually, both for reasons of health and to prevent burnout or getting overwhelmed. So that is your disclaimer. I am not a medical professional.
But I don’t think you have to be a medical professional to notice that desk jobs have a serious problem, and that includes writing. If you’re sitting for a long period of time, that can cause a host of health problems, including cardiovascular disease, obesity, potentially diabetes, etc. Sitting for long periods reduces your energy levels and can be detrimental to your mental health. Sitting for long periods in the wrong position can make joint, wrist, and back problems worse and cause pain. As an example, back in the old days when I did IT support, I was talking to a coworker who said that he was having back problems and so I made, you know, sympathetic noises and told him I hope he felt better. Then about an hour later I was walking down the hall and I happened to walk past his desk and I saw that he was using his laptop by sitting at the very edge of his chair, and his back was bent at like 45° angle to type on the keyboard. And I was like dude, this explains your back problems. So thankfully he improved his posture a bit after that.
If you do have a job such as being a writer where you are sitting for long periods of time, how can you sit in the most healthy way? Changing how you sit is a relatively quick thing to do that will reap long term rewards in terms of potentially avoiding back pain, shoulder pain, neck pain and so forth. Make sure that your chair and desk are set in the correct positions. There are lot of diagrams available to show you, that demonstrate how to have an ergonomic desk set up. You want your elbows to be at a 90° angle. You want your wrist to be neutral or supported. You don’t want them to be bent like T Rex hands. Your back and neck should not be leaning forward. The top of the monitor should be around eye level for neck health and in fact I have my main desktop monitor on this monitor stand I got off Amazon Basics just for the purpose of raising it to proper eye level.
You want your knees so your legs are not pulled underneath your chair or resting on your chair casters, since this stresses knee joints. If your legs aren’t long enough to go comfortably to a flat position when sitting normally, footrests work well and aren’t very expensive or a large book will work, too. For your eye health, you want to look away from your monitor occasionally to reduce eye strain.
Another good solution for the health problems that sitting too much causes is moving. You can have walking breaks where you get up and move for at least a minute every hour. This is an excellent time to get some water to drink or to use the bathroom. Fitness and smart watches or a cheap kitchen timer can be used to remind you to get up or stand. It might be a good idea to pace while taking a phone call, since you’re going to be on the phone anyway and if it’s not a video call, there’s no reason not to stand up and walk around a little bit, so long as you’re not irritating your officemates.
Sometimes it’s a good idea to take a brief walk daily. Some people who work from home use a walk around the block at the beginning of the day and the end of the day to mentally transition away from the workday in the absence of a work commute. Some people have the kind of work where they can do it while on a walking pad (like a low power treadmill) and an adjustable standing desk combination. This setup is a bit more expensive and can cost about like $350 USD for a basic setup and just like standing desks, they don’t work for everyone. If you already have a treadmill, you can get a desk attachment for it for around sixty U.S. dollars.
The transcriptionist of this podcast has used a walking pad/standing desk combination for about six months now and finds that it helps with afternoon energy crashes. She usually uses it for webinars, Zoom meetings where she don’t need to be on camera, and tasks that involve more reading than typing, such as research for these podcast episodes. She can type while she walks, so long as she keeps her pace to under about two mph. She says the key is to think of walking as a supplement to working and not expect it to be the same as walking on a treadmill at the gym.
For myself, I’ve mentioned before that pretty frequently that I use the Pomodoro technique while I’m writing where I’ll write intensely for 25 minutes and then take a 5 or 10 minute break. That’s also an excellent time to stand up and move around or if you’re me, drop and do some push-ups to help keep carpal tunnel syndrome at bay.
Another potential thing to think about is strength training/mobility. People tend to be scared of strength training because they’re afraid of injuring themselves, but they really shouldn’t be so long as they, you know, do the forms correctly. Strength training, as the name implies, strengthens muscles that support your joints and becomes even more important as we get older, since the human body tends to lose muscle mass as we get older.
As little as two sessions of strength training a week have been shown to lead to fewer injuries and greater longevity. Strength training is important in the sedentary job like writing since we don’t have tasks to build muscles already built into the workday. Writing is a lot of things, but it’s not particularly great for building physical strength. Having a consistent strength routine also means that your body can instantly adapt to challenges like shoveling heavy snow or helping to carry a person in an emergency or getting the bag into the overhead bin on the plane without having to ask for help. As people get older, that kind of thing gets harder to do otherwise. In the case of shoveling, it can put a lot of strain on your heart, so it’s best to prepare for these kind of life challenges with consistent strength training.
There’s a lot of strength training that doesn’t require a lot of money or a gym membership. Body weight and resistance band strength training are beginner friendly and free or inexpensive. And as I mentioned earlier, you can totally do push-ups for free with no equipment. Another potential strength training exercise that may work for you is resistance band training. That’s great for those who travel often or live in a very small space, such as a typical modern urban apartment. Latex or cloth bands that provide resistance for body weight movements can be found quite cheaply on most major retailers. Some are in the shape of a loop, while others have attached handles. Resistance band training includes exercises for those who are unable to stand at all or for long periods of time.
Another good technique is dumbbell only strength training. Dumbbells can actually be used for lower body exercises like squats as well as well as upper body exercises. They are relatively inexpensive compared to a full barbell or strength machines and they don’t take up a lot of space, which again is useful if you’re living in a small space or place where space is constrained. Sample routines with video demonstrations abound on YouTube, if you’re not sure where to start. Otherwise, you can find online training programs from companies like Street Parking or CrossFit Linchpin for about $20.00 USD per month, and they have structured training routines that have been scaled down to work with just dumbbells.
Sitting correctly and moving often sounds like things that shouldn’t matter to someone in a job that relies on the mind but physical health and a strong mind are strongly intertwined. People in intellectual jobs, I’ve noticed, tend to think of themselves as a mind that happens to have a body attached, especially people who are very often heavily into the sciences and engineering. But it’s really, I found, the opposite. We are essentially a physical body that happens to have a mind attached to it and the better shape you can get your physical body and physical health into, the clearer your mind will be. I mean, just think about how hard it is to think clearly when you have chronic pain or chronic illness or some kind of medication you have to take to manage those things that interferes with your thinking, gives you cloudy thoughts.
Truth is, this has been known for centuries and still confirmed by endless research studies. The Romans had a Latin phrase, “mens sana in corpore sano”: a healthy mind in a healthy body. That sums up how interconnected the goal of both are. Ideally, when you’re a writer, you want to prolong your career and increase your energy levels by spending at least a small time each week moving and strengthening the body. Sitting correctly also goes a long way towards preventing back and joint pain, which can definitely hurt your productivity and cause problems in other areas of your life as well.
Finally, the most important thing with any exercise program is consistency is more important than perfection here. Start small and keep going. I’ve often said in this podcast, don’t let the perfect be the enemy of the possible, and this is definitely true with exercise as well as writing.
So that is it for this week. Thanks for listening to The Pulp Writer Show. I hope you found the show useful. Once again, a word of thanks for my transcriptionist for helping me pull together the research for this episode. As you might have guessed, she has a strong interest in physical fitness for people who sit at a desk and work a lot. A reminder you that you can listen to all the back episodes on https://thepulpwritershow.com. If you enjoyed the podcast, please leave a review on your podcasting platform of choice. Stay safe and stay healthy and see you all next week.
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