Where: Home Office
When: Every Chance I get
Who: Just me
Why: Is sitting to much slowly killing me?
24 hours in a day...how many of those hours do I spend moving? 6-8 hours of sleeping, 1 hour commuting to work/datacenters, 6-8 hours sitting at the office, 1 hour sitting at lunch, 1 hour sitting helping kids with homework, an hour or 2 watching tv or reading, 30 minutes sitting during dinner...really averaging 20-24 hours not really active.
...even if you get a good run or workout in during the day, does it make up for 18-20 hours of not moving around? Last April after an ultra-marathon IT Support session for several days...caffiene and sitting, I noticed that I was having some hamstring pain where my legs were sitting on the chair. It became bad enough that I was unable to sit on any chair comfortably for more than 15 or 20 minutes...and has continued to today...almost a year later. I tried purchasing several expensive chairs for the home office but nothing seemed to work.
I started doing a little research and found this article by the NYT "Is Sitting Really A Lethal Activity?"
Yes, I steal pictures from the web...but this one was cool...and makes the point.
So after reading the article and thinking about all the sitting I had been doing, I remembered that a good friend of mine had built a treadmill desk. I talked with him, took some pictures of his...then built version 1.0. (Purchased a SOLE F83 off Craigs list as my treadmill...a decent one knowing that I would be wanting to use is several hours daily...definitely not a requirement.)
Simple construction of treadmill desk 1.0 cost 15-20$ excluding the treadmill. I had it cut, glued, and built in an hour or so. After several days averaging about 1.2 mph and 3-4 miles a day...I was hooked. I found OfficeWalkers user group on the web. Turns out there are quite a few people out there with the same idea..and lots of pictures of ideas on building tricked out treadmill desks.
Version 2.0...much better work space. Dual monitors, keyboar, mouse...made it a bit easier with the cooridination for IT work while walking. I was able to quickly move my average speed from 1.2 mph to 1.5 and 1.7, and finally today's speed of 2.2 mph.
Version 2.1 ? I pulled the arms off the treadmill, moved the controller onto a bottom shelf where the controls are more easily accessed...a little messy but working on cleaning it up. Notice the old climbing webbing I used to "secure" the controller to the shelf :)
Have tried walking backwards several times just to switch it up...I don't recommend it.
Summary: I have been "office-walking" consistently now for 7 weeks. I eat healthier and have lost over 10 pounds. I have covered over 170 miles total and now average 2.2 mph while working. While sitting, my heart rate averages 45-50 bpm, at 2.2 mph I average 70-75 bpm...not a huge difference but definitely an improvement. Today is a personal record for me...20 miles of walking in about 9 hours. I started the day at 6am, studied scripture and wrote in my journal, planned my day, worked, and blogged all while on the desk. I do take breaks for lunch, stretching etc etc...but it is a significant life change! I feel great and energized...will see how the feet feel tomorrow. (walked in brooks trail running shoes all 20)