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How to Overcome RSI While Building Your Dream Writing Career

How to Overcome RSI While Building Your Dream Writing Career

RSI. Repetitive Strain Injuries.

The worst nightmare of anyone who uses a computer for longer than four hours every day without taking proper breaks.

Writers are no different. If it’s not their dry eyes or stiff neck, then it’s illnesses with sexy names: tenosynovitis, carpal tunnel syndrome, nerve entrapment syndromes, and so on. These are only a few of the many chronic health issues writers face while making a living and delivering on their promises to clients.

The pain and discomfort that come along are anything but sexy. RSI can be extremely debilitating. It can reach the point where voice-to-text software is the only way to help them do their job. Physical therapy is needed to treat the effects and avoid a roaring relapse.

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Unless you pay attention to your work habits, RSI won’t spare you. Your body will respond, even though not immediately, and you’ve got to listen to it.

Use an Ergonomic Mouse

We all know we have to take breaks when we use the computer and yet we get all caught up in our work, thinking, planning, talking on the phone while we keep holding on to the mouse. We forget we have to simply let go of it and rest the arm and hand. Keeping the hand passively on the mouse puts nearly the same amount of strain on your muscles as in the active state, slowly damaging them.

An ergonomic mouse with a vibrating sensor will detect when you’re passively holding the mouse for longer than 10 seconds. It then vibrates gently, prompting you to take your hand off and rest your arm and shoulder. When you need it again, you simply pick it up and continue to use it. You’ll take a lot of micro breaks and after a while, it just becomes a habit.

Sit in a Correct Posture

Sitting in a bad posture is also a major contributor to RSI. Make sure you sit up straight even if you’re tempted to slouch or lean forward. An ergonomic desk accompanied by an equally ergonomic chair will help you sit and work comfortably. Pay attention also to your work environment. A fresh air flow that’s neither too cold nor too warm, as well as proper lighting that doesn’t shine on your computer screen, are highly recommended.

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Take Breaks

Proper breaks can be used in so many constructive ways. Do take advantage of them!

Set a timer to keep you focused and to force you to take breaks.

Run in place, do push-ups or sit-ups. Move around and have a glass of water.

If you prefer to still sit at your desk, do some simple mobility exercises for your hands and wrists.

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If using EyeDefender, by default you can rest your eyes for two minutes after working non-stop for 45 minutes. You also have the option to customize the interval between breaks as well as the break duration.

You can also meditate sitting or lying down. Better yet, try walking meditation.

It doesn’t matter what you do as long as you regularly keep yourself in motion or simply relax.

Don’t Ignore the Power of Sun

Whenever you get the chance, expose your body to the sun, at least for short periods of time. To be on the safe side, use sunscreen with high SPF. If you live in a humid and cold climate where you’re mostly used to rain, which only aggravates your symptoms, you know what I mean by craving sunshine. The sun’s warmth on your skin will feel like balm for the soul. Apart from that, sun bathing also helps you build your immune system and treat vitamin D deficiency.

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Give your muscles time to rest and heal. Listen to what your body tells you.

Avoid putting pressure on yourself and you’ll be the healthiest, most prolific and inspired writer that you want to be.

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Anca Dumitru

Freelance Writer & Content Strategist

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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