Scared Sitless
Scared Sitless
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 ScheduleThe 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.
Table of Contents
- Foreword
- Prologue
-
Introduction: A New Conception of Fitness
- Sources
-
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
- Sources
-
Chapter 2: Habits and Behavior Change
- The Fogg Behavioral Model
- Habits Defined
- How to Develop Office Fitness Habits
- Suggested Reading
- Sources
-
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
- Sources
-
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
- Sources
-
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
- Sources
-
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
- Sources
Causes Supported
Oxfam America
Right the Wrong
http://www.oxfamamerica.orgOxfam 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.
About the Publisher
This book is published on Leanpub by Elless Media, LLC
Seattle-based Elless Media publishes fitness, massage, and business information.
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