The Office Fitness Book
About the Book
"Scared Sitless" offers an antidote to "sitting disease," that surprising new affliction which results when we plop down on our derrieres for hours on end. It may not actually be "the new smoking," as so many headlines claim, but the consequences of our sedentary ways are definitely catching up with us. Fortunately, the remedy is straightforward: Develop better office fitness habits to sit less and move more.
This book sets out the science behind "sitting disease" and shows you how to fight it.
It also helps you cope with the muscle aches and pains and other discomfort that can result from a poor ergonomics set-up and sub-optimal posture. Ergonomics is all too often an annual ritual visit from someone in HR, or a one-time intervention when you get a new desk. Taking charge of your own ergonomics situation can help keep you comfortable and productive every day, not just in the few days after you get your new keyboard. Likewise, cultivating a little more postural awareness at work can keep you from curling up into that pillbug posture that so often comes with desk work.
Naturally, exercise and movement are an important component of office fitness. The book shows you how to add more routine movement to your work day and how to do "no-sweat workouts" right at your desk, as well as home and gym workouts tailored to your unique needs as an office worker.
Ideally, you want your new office fitness behaviors to become automatic, so there's a whole chapter that shows you how to turn them into habits. Like all of the book, the habit chapter draws on the latest research and best practices to give you an evidence-based action plan for staying fit and healthy at work.Publishing Schedule
The e-book version of "Scared Sitless" will be available in its "beta" edition here on Leanpub from August 18 through September 28, 2014. After that , beginning September 29, the e-book will be available exclusively at Amazon for 90 days in their Kindle Direct Publishing Select program. I'm not super-happy about removing the book from Leanpub.com during that period, but (for now anyway) there are more people buying books at Amazon than here, and the KDP Select program (which requires that you offer the electronic version of your book only on Amazon during the 90 days) offers me a number of benefits as a publisher and author. A print version of the book will be published in mid to late October, and the e-book version will return here after the KDP Select exclusivity period ends.
Introduction: A New Conception of Fitness
Chapter 1: Sitting and Other Hazards of Office Work
- Why We Sit
- The Science behind “Sitting Disease”
- Both Sedentariness and Stationariness Are Problems
- Office Work Is Repetitive
- Office Work Is Stressful
- What to Do about These Hazards
- Suggested Reading
Chapter 2: Habits and Behavior Change
- The Fogg Behavioral Model
- Habits Defined
- How to Develop Office Fitness Habits
- Suggested Reading
Chapter 3: The Antidote to Sitting Disease
- The Trouble with Laborsaving Devices
- Moving is NEAT
- How to Get Moving at Work
- Developing Routine Movement Habits
- Suggested Reading
Chapter 4: Office Ergonomics
- Principles of Ergonomics
- Chair Ergonomics
- Desk Ergonomics
- Standing Desk Ergonomics
- Treadmill Desk Ergonomics
- Computer Ergonomics
- Computer Keyboard Ergonomics
- Pointing-Device Ergonomics
- Computer Monitor Ergonomics
- Laptop Ergonomics
- Tablet and Smart Phone Ergonomics
- Telephone Ergonomics
- Developing Better Ergonomics Habits
- Suggested Reading
Chapter 5: Posture in the Office
- Why Posture Matters
- The Psychology of Posture
- Recognizing Good Posture
- Observation: The Yogi Berra Approach to Posture
- Body Awareness: The Experiential Approach to Posture
- Visualizations to Improve Your Posture
- High-Tech Postural Awareness
- Developing Better Posture Habits
- Suggested Reading
Chapter 6: Exercise for Office-Work Patterns
- The Benefits of Exercise
- How Much Exercise Do You Need?
- Principles of Exercise Science
- An Exercise Plan for Office Workers
- Exercises for Office Work Patterns
- No-Sweat Exercises
- Stealth Exercises
- Fun Exercise Ideas
- Fitting Exercise into Your Schedule
- Developing Better Exercise Habits
- Suggested Reading
Right the Wronghttp://www.oxfamamerica.org
Oxfam America is a global organization working to right the wrongs of poverty, hunger, and injustice. We save lives, develop long-term solutions to poverty, and campaign for social change. As one of 17 members of the international Oxfam confederation, we work with people in more than 90 countries to create lasting solutions.
The Leanpub 45-day 100% Happiness Guarantee
Within 45 days of purchase you can get a 100% refund on any Leanpub purchase, in two clicks.
See full terms
Free Updates. DRM Free.
If you buy a Leanpub book, you get free updates for as long as the author updates the book! Many authors use Leanpub to publish their books in-progress, while they are writing them. All readers get free updates, regardless of when they bought the book or how much they paid (including free).
Most Leanpub books are available in PDF (for computers), EPUB (for phones and tablets) and MOBI (for Kindle). The formats that a book includes are shown at the top right corner of this page.
Finally, Leanpub books don't have any DRM copy-protection nonsense, so you can easily read them on any supported device.
C++ Best PracticesJason Turner
Level up your C++, get the tools working for you, eliminate common problems, and move on to more exciting things!
Functional Design and ArchitectureAlexander Granin
Software Design in Functional Programming, Design Patterns and Practices, Methodologies and Application Architectures. How to build real software in Haskell with less efforts and low risks. The first complete source of knowledge.
OpenIntro StatisticsDavid Diez, Christopher Barr, Mine Cetinkaya-Rundel, and OpenIntro
A complete foundation for Statistics, also serving as a foundation for Data Science.
Leanpub revenue supports OpenIntro (US-based nonprofit) so we can provide free desk copies to teachers interested in using OpenIntro Statistics in the classroom and expand the project to support free textbooks in other subjects.
More resources: openintro.org.
R Programming for Data ScienceRoger D. Peng
This book brings the fundamentals of R programming to you, using the same material developed as part of the industry-leading Johns Hopkins Data Science Specialization. The skills taught in this book will lay the foundation for you to begin your journey learning data science. Printed copies of this book are available through Lulu.
C++20 is the next big C++ standard after C++11. As C++11 did it, C++20 changes the way we program modern C++. This change is, in particular, due to the big four of C++20: ranges, coroutines, concepts, and modules.
I am a Software Engineer and I am in ChargeAlexis Monville and Michael Doyle
I am a Software Engineer and I am in Charge is a real-world, practical book that helps you increase your impact and satisfaction at work no matter who you work with.
In the book, we will follow Sandrine, a fictional character who learns to think in a new way enabling her to take a different course of action.
Invest In Digital Health - The Medical Futurist's GuideDr. Bertalan Mesko
Artificial Intelligence and Digital Health are booming. In this book, we explain why now it's a good time to invest in Digital Health and give recommendations on where to invest by looking at the top 24 technological trends we find the most promising.
Atomic KotlinBruce Eckel and Svetlana Isakova
For both beginning and experienced programmers! From the author of the multi-award-winning Thinking in C++ and Thinking in Java together with a member of the Kotlin language team comes a book that breaks the concepts into small, easy-to-digest "atoms," along with exercises supported by hints and solutions directly inside IntelliJ IDEA!
The Hundred-Page Machine Learning BookAndriy Burkov
Everything you really need to know in Machine Learning in a hundred pages.
Mastering STM32Carmine Noviello
With more than 600 microcontrollers, STM32 is probably the most complete ARM Cortex-M platform on the market. This book aims to be the first guide around that introduces the reader to this exciting MCU portfolio from ST Microelectronics and its official CubeHAL.
Software Architecture for Developers: Volumes 1 & 2 - Technical leadership and communication
2 Books"Software Architecture for Developers" is a practical and pragmatic guide to modern, lightweight software architecture, specifically aimed at developers. You'll learn:The essence of software architecture.Why the software architecture role should include coding, coaching and collaboration.The things that you really need to think about before...
The Future of Digital Health
6 BooksWe put together the most popular books from The Medical Futurist to provide a clear picture about the major trends shaping the future of medicine and healthcare. Digital health technologies, artificial intelligence, the future of 20 medical specialties, big pharma, data privacy and how technology giants such as Amazon or Google want to conquer...
Cisco CCNA 200-301 Complet
4 BooksCe lot comprend les quatre volumes du guide préparation à l'examen de certification Cisco CCNA 200-301.
CCDE Practical Studies (All labs)
3 BooksCCDE lab
"The C++ Standard Library" and "Concurrency with Modern C++"
2 BooksGet my books "The C++ Standard Library" and "Concurrency with Modern C++" in a bundle. The first book gives you the details you should know about the C++ standard library; the second one dives deeper into concurrency with modern C++. In sum, you get more than 600 pages full of modern C++ and about 250 source files presenting the standard library...
Modern Management Made Easy
3 BooksRead all three Modern Management Made Easy books. Learn to manage yourself, lead and serve others, and lead the organization.
Programming with Ease
3 BooksAlle drei Bände der Serie Programming with Ease in einem Paket. Darin findest du alles, was ich dir zu den wichtigsten Phasen der Softwareentwicklung im Hinblick auf Clean Code Development für langfristig hohe Produktivität sagen kann.Im Band Slicing findest du die Anforderungsanalyse im Rahmen eines iterativ-inkrementellen Vorgehensmodells aus...
2 BooksUnveil the power of Ansible and Vagrant with this bundle at a special price. You'll have everything you need to get started with Vagrant - learn the basics and how to create your virtual development environments, using Ansible as provisioner! About Vagrant Cookbook Vagrant Cookbook is a complete guide to get started with Vagrant and create your...
2 BooksDocker and Kubernetes are taking the world by storm! These books will get you up-to-speed fast! Docker Deep Dive is over 400 pages long, and covers all objectives on the Docker Certified Associate exam.The Kubernetes Book includes everything you need to get up and running with Kubernetes!
Growing Agile: The Complete Coach's Guide
7 BooksGrowing Agile: Coach's Guide Series This bundle provides a collection of training and workshop plans for a variety of agile topics. The series is aimed at agile coaches, trainers and ScrumMasters who often find themselves needing to help teams understand agile concepts. Each book in the series provides the plans, slides, handouts and activity...