For some, the mere mention of the word fitness sends us into, well, fits. One friend of mine is convinced fitness is the ultimate F word. She’s a nurse with a job that keeps her active and on her feet, but that’s not the case for us writers. Writing is, by nature, a sedentary activity and so are many writing-related activities. Things like reading, research, and interviewing people for background information are almost always done sitting down.

Since this Wednesday marks National Women’s Health & Fitness Day, it’s a great time to look at some of the ways writers can get out of that seat and stay active.

Get a treadmill desk. You’ll get used to it quickly (I did) and you’ll find your energy, creativity, and general fitness improving. If a treadmill desk isn’t doable for you, consider a standing desk, or sit on a balance ball chair. Any of those options don’t have to be an all-or-nothing proposition; I switch from my sit down desk to my treadmill unit multiple times a day.

Set a timer so you remember to get up and move around, ideally every hour. Some writers go so far as to do push ups and sit ups during their break time. I am not one of them.

Take a daily walk. Team Sheltie demands a walk several times a day, even in inclement weather. I normally take them out first thing in the morning and again just before dinner, but in the winter when the light levels are low, I sometimes switch it up and get them out midday. Invariably, I come back to my desk energized and primed to write.

Look for reasons to be active. Gardening keeps me upright and moving (and my muse seems to really like digging in the dirt). Work in a hike when you visit with a friend. Cycle to the library or the grocery store. Take the stairs instead of the elevator. Small things, simple things, but the small, simple things add up.

Stretch. My weekly yoga class is a lifesaver, not only for my cramped and tight muscles but also for reducing stress. You don’t need a class to do yoga, however; the stretches can be done anywhere you have a few feet of floor. Pick postures to loosen your shoulders and neck from being hunched over the keyboard (bow pose, eagle arms, fish or ear to shoulder) and your hips and hamstrings from sitting (lizard, half-pigeon, the warrior, or the bridge).

Finally, baby your hands and wrists. It may not be part of being fit and active, but injuries to hands and wrists will curtail output, which could lead to depression, which could lead to more time on the couch. Check your posture; improper posture when typing can strain your wrists. Use an ergonomic mouse with a track ball and alternate hands. Stretch and flex your wrists and hands regularly. I like to use a squeeze ball; I keep mine on the desk as a reminder to use the thing (it doesn’t work sitting in the drawer). Finally, seek help the minute you feel pain. I’ve successfully treated wrist pain with acupuncture, while other writers rely on physiotherapy, ice or a wrist brace.

Happy healthy writing.