[cko]

As someone who started a fully remote job (sedentary) 1.5 years ago, this worries me a bit. I've been reading that those giant bouncy balls and treadmill desks are a gimmick and that standing still for a long time gives you varicose veins.

What is a good routine? Do I switch positions (right now I'm slav squatting) and maybe throw in some short bouts of exercise every 30 minutes?

[rogerrogerr]

Treadmill desks aren’t a gimmick IME. I use one every day, I swear it helps with focus and generally feeling good. I’ve found out I can walk for longer than I can stand. Make sure to set a 3° incline to save your knees.

I’d recommend trying it. This guy overanalyzed the whole topic, great resource: https://ocdevel.com/walk/guide#why_desk

[koonsolo]

I also agree! I was afraid mouse and keyboard work would be too difficult, but actually it's not. Your wrist rests on the table, and so no problem at all.

https://writings.stephenwolfram.com/2019/02/seeking-the-prod... is the article that did it for me!

Wolfram even walks in the forest while working on his laptop. Haven't tried that one myself :D.

[Auracle]

I concur, they’re far from a gimmick and the days I don’t put my treadmill under my desk I’m dragging by noon. You’d think it would tire you out but it absolutely does the opposite.

Plus some days I burn something like 1,000 calories. That’s a pretty big bonus.

[jeffbee]

It's not clear that a treadmill would even register as activity by their method, which requires sustained acceleration of the wrist, which wouldn't be happening if you can keyboard. For that matter, riding a bicycle at 40kph wouldn't count as activity, either.

[amluto]

A bike at 40kph can have quite a lot of vibration. How much depends on the road and the bike.

[ensocode]

2nd this. I've been using a treadmill desk for years now—walking about 4 hours a day while working. It’s cut my sedentary time in half. I definitely feel less fatigue, and overall more energized. Highly recommend trying it.

[washadjeffmad]

I have pull-up bars on door frames (eg- between the office, bathroom, and kitchen) and some free weights scattered around, and I should probably get some resistance bands now that I don't have Pilates machine.

As you walk around, hoist yourself up, do a lunge or two, and have some water handy. Make it easy on yourself to jump up and do, and you will. Most importantly, have a place to periodically close your eyes and relax. If my eyes are open and working all day, by evening, I often can't focus them. I started giving myself a just a moment every hour or so to "rest my eyes", and it's made a world of difference.

Also, either position yourself so you can look out of a window to the distance periodically or take short walks outside. Lens plasticity diminishes over time, and I was getting pounding headaches after near-focusing all day and then hopping in a car and focusing far.

Not recommending a nootropic brew, but I take 5g creatine daily. This has had the largest single impact on my routine and recovery. No more DOMS, the benefits of even brief exercise time are compounded, and I feel like a teenager after the first set of reps. And no, you won't water bloat at 5g; my face gets puffier after a bowl of pasta than taking a 15g preload and over-hydrating.

Lastly, have at least one good chair. I went from bulging discs, not being able to sit without discomfort, and persistent sciatica and neuropathy to being able to sleep through the night after getting a HM Embody (I have a congenital back deformity. Talk to your doctor, ymmv, etc). A good chair being uncomfortable is a sign your body needs to heal and regain strength - an 8-9 months process for me. You don't need a headrest; your neck will be tired only until it can support the weight of your head again. Your back will feel tired as muscles that have atrophied are re-engaged. Nothing will press on the backs of your legs and impede bloodflow, and the seat will not place strain on your prostate. Even if you're (young and) healthy and not struggling with any of this now, the damage from them is cumulative and insidious.

[duttish]

A memorable quote from a physiotherapist I spoke with ages ago, "the best position is the next one". The variety is the key.

[chneu]

Americans fixate on simple solutions when in reality the answer is almost always "moderation and variety".

Diet? Moderation and variety.

Exercise? Moderation and variety.

Social interaction? Moderation and variety.

Etc.

[mkbkn]

That's a profound statement. Thanks for sharing.

[kunzhi]

20 years of desk work here. Both remote and in office.

The key is to make movement a regular part of your life. Mix up the movement like another commenter said.

For myself, I try to get outside and walk in the morning for about 30 minutes before work. It's a lot easier working from home than dealing with a commute, of course. I exercise 3-6 days a week also (with a mandatory rest day). I also have a walking pad treadmill thing that I pull out from time to time.

During the day I build in iron-clad breaks, including booking 30 minute out of office breaks in my schedule so I know I have protected time to get out and walk.

If I find myself with a spare moment, I do some squats. Sometimes with weights; I keep a pair of adjustable dumbbells in my office (they go up to 50 each). If I have even just 10 minutes between meetings, sometimes I will step outside for a 5 minute walk.

It's a lot of work for sure. And some days it really feels like work.

But over time if you keep it at you won't need as much discipline as you did in order to start. Think of brushing your teeth - that's a good habit most people manage to build and it's automatic for most.

Last thought - learn about yourself and your body. Try physical therapy before you need it from an injury. Try barbell lifts or other heavy weights. Try stuff you might think is "woo" like Alexander Technique or Feldenkrais. Try Crossfit. Try yoga. Try running. Try martial arts. Try dance. Try road biking. Keep trying stuff until you figure out what's for you.

Hydrate. Don't eat shit. DO NOT SMOKE! Watch your alcohol intake (or whatever else you're into). Get good sleep.

And especially if you're a man - don't kid yourself. You are not invincible and you are not immortal. You have to learn to take care of you and no-one else is going to do it for you. :)

Good luck. <3

[user_7832]

Honestly as long as you’re talking decent care of your health in other aspects (exercise - cardio and strength training, diet, enough sleep, avoiding stress if possible), with a bouncy ball seat (or even a standing desk) you’ll be good enough. You might have a few % issues statistically compared to someone who does the same but doesn’t have a desk job, but proper lifestyle has a multi fold effect - way stronger than a few %. If you occasionally get up and gently stretch (say every hour) and get the blood flowing, that’s probably almost all the way there.

Don’t forget, even though desk work is relatively new to the last century/industrial revolution, humans have been sitting for a long time - traders and teachers, scholars and students (probably not a good example sample but you get the idea). You’ll be fine.

[2716057]

After a recent sports injury I got my hands on a muscle stimulation device (Compex). What I learned:

1) These devices do not only massage. Depending on the settings they can force incredibly powerful contractions with muscle ache the next day. This feels like a real workout.

2) Because you do not have to think about the movement it is relatively well-suited to desk work. I can easily code during the sessions (which usually take 30-50 minutes).

3) Downside is that attaching the electrodes can take 5-10 minutes.

I came to like it and will continue using it after recovery - while working!

Of course this is no substitute for actual exercise with voluntary movements.Get up, do some push-ups, pull-ups and throw in squat jumps or similar high intensity stuff to get the heart pumping!

[stuaxo]

Adjustable height desk wasn't cheap but definitely has been good.

I try and do my stand up meetings actually standing up, and .. most meetings (it's great for being more aware generally).

But the majority of the day is sitting, maybe I should get one those yoga balls to sit on.