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Editor’s Note: See Jane Write publishes guest articles by writers who identify as women, non-binary folks, and our allies. Learn more here.

By: Isabella Francis

For many women writers, there are so many deadlines, so many edits, and an endless amount of stories to tell and they do all this while managing home responsibilities, coffee refills, and, let’s be honest, some healthy doses of self-doubt. Between all the hours spent in front of our desks and the mental gymnastics it takes to build characters and formulate plots, physical activity is often neglected. Going to the gym might even, at times, seem like a time commitment that cannot be afforded.

But the truth is that being active does not have to be hours spent on machines or high-intensity workouts. It is a matter of incorporating movement into our lives in ways that nourish our creativity, health, and ability to tell compelling stories. But for women, many of whom may be experiencing recovery from surgical procedures or other physical limitations, fitness can be gentle, exploratory, intuitive, and ultimately a powerful motivator.

Let’s jump into realistic, accessible fitness routines specifically made for busy women writers because your wellness should be a priority and not an afterthought!

Morning Movement: Wake Up the Writer Within

The first 10–15 minutes of your day can be just a few minutes of movement. No fancy equipment needed, just your body and breath.  This can help you shake sleep off and help to energize your mind before you touch the keyboard. 

Try this movement sequence: 

  • Cat-Cow Stretch (1 minute): This is great for loosening your spine after a previous night of sleeping still.
  • Sun Salutation (3-5 rounds): A gentle way to get the blood flowing.
  • Arm Circles + Shoulder rolls (2 minutes): This is great if you have a “typing shoulder.”
  • Standing March (3 minutes): Pick up your heart rate while keeping the movement low-impact.

Tip: If you listen to a podcast or playlists while you move, the tone of your day will already be set if you select a motivational podcast or calming playlist.

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Deskercise: Movement at the Writing Desk

Who says you can’t be active while writing the next bestselling novel? These exercises are desk-friendly and a great way to relieve tension, especially if you spend hours sitting. 

Here are some examples: 

  • Seated Leg Lifts: While you are editing, strengthen your core. Just lift 1 leg at a time and hold it for 10 seconds. 
  • Wall Push-Ups: Do a couple of upper-body workouts in between paragraphs.
  • Chair Squats: Every time you get up to get a cup of water or tea, do 10 squats while using your chair for stationing. 
  • Neck and wrist rolls: To loosen up your neck from constant typing.

Pro Tip: Set a timer for every hour you are writing for to get up and stretch. Just 2 minutes of movement can improve blood circulation and enhance concentration.

Walking Breaks: The Writer’s Reset

Walking can be a writer’s best friend, as it clears the mind, ignites ideas, and strengthens our bodies without any stress. Whether it’s as simple as taking a walk around your household or heading out into nature, walking is one of the easiest ways to stay in shape.

You can incorporate walks like these into your writing:

  • Plot Walks: Take a walk outside while thinking up twists and turns for your plot.
  • Dialogue Walks: Walk while practicing or recording dialogue between your characters. 
  • Pomodoro Walks: Do the Pomodoro write (25 minutes of writing, 5 minutes of walking).

If you are recovering from surgery and /or if your chest area is a sensitive part of your anatomy after breast cancer treatment, then walking in a supportive surgery bra will make a world of difference. The comfort and compression from these bras allow you the freedom and safety to be mobile, especially during light physical activities.

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Gentle Strength Training Without Equipment

Strength training doesn’t necessarily include lifting heavy dumbbells. You can utilize body resistance and simple resistance exercises, which help tone your muscles, enhance your posture, and reduce your risk of injury in the long term.

A fast routine (10-15 minutes):

  • Wall Sit (1 min): works your quads and engages your core. 
  • Modified Push-Up (on your knees or against a desk): working your arms and chest.
  • Glute Bridge (15 reps): great for the lower back. 
  • Standing Calf Raise (20 reps): you can do this while you are waiting for the kettle to boil. 

Just get creative: you could make each character you write into a rep. Write a paragraph, then do five lunges. Finish a scene, then hold a plank for 30 seconds. Move is incorporated into your writing habits.

Yoga for Writers: Flexibility for Body and Brain

Yoga is an ideal practice for female writers—it soothes the nervous system, promotes flexibility, and helps to connect with your breath. It’s especially helpful if you are in a healing process, after surgery, or battle fatigue from chronic stress.

The most helpful poses for writers are:

  • Child’s Pose: This pose is grounding and restful.
  • Downward Dog: The Downward Dog position provides a stretch to the whole back body.
  • Cobra Pose: The Cobra Pose opens the chest and can help with posture.
  • Pigeon Pose: A thigh stretch that releases tight hips after sitting for too long.

Tip: If you are recovering from breast surgery, ease into backbends or chest openers. Wearing a fitted surgery bra can minimize discomfort and help to support healing tissues. Comfort moving in your body is essential, not optional.

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Dance It Out: Fun, Fast & Freeing

Feeling obstructed or rigid creatively? Pop on your favorite playlist and dance like no one is watching (because no one is watching). Dance is a great stimulus for your cardiovascular system, can lift your mood and helps release muscle tension.

Dance routines can be as short as 5-15 minutes, which is enough to elevate your heart rate, elevate your mood and release endorphins. It is also a great opportunity to reconnect with your body after sitting for hours on end.

Weekend Recharge: Longer, Intentional Movement

If your weekdays are jammed, use 30-45 minutes on a weekend for more intentional activity. Consider this your “you time”, a present for your body while also giving a boost to your creativity!

Some options include:

  • Nature hikes
  • Riding your bike
  • Online pilates or barre classes
  • Swimming (especially wonderful for women in recovery)

On days when your energy is low or you are working through the after-effects of surgery, prioritize movement over intensity. This will also benefit your body.

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The Mental Game: Affirmations & Self-Compassion

As women and writers, we often prioritize others over ourselves. Now is the time to change that. Movement should never feel like a punishment; it is a celebration of what your body is capable of. Remember that every ounce of movement counts.

Try these affirmations:

  • “I treat my body with respect and move with intention and strength”. 
  • “My creativity flows more freely when I am feeling well”.
  • “I deserve to take time for myself, my health, and my happiness”. 

And if you’ve had a mastectomy or a lumpectomy, then remember; healing is a process. Your surgery bra is supportive physiologically, but also symbolically about resilience and self-love. Be unapologetic about being comfortable.

Write Your Wellness Story

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You don’t need a gym membership, pricey equipment, or two hours of free time per day to get (or stay) active. As a female writer, your time may be full, and your energy pulled in a million different directions, but you can still have movement. 

Whether it is a five-minute dance party, a walk with your characters, or a yoga pose to unlock a scene; your body is the vessel of your creativity. Treat it with the same regard you give your words. And when it counts, also consider your adaptive tools, like surgical bras designed to support not just recovery but your right to feel empowered and beautiful. 

Fitness is not about “perfect.” Fitness is about “present.” And every move, stretch, or breath you take is another sentence in the story of your strength.

Make it easy. Make it fun. Make it yours.

Isabella is a passionate writer with a keen interest in storytelling, personal growth, and lifelong learning. Her work is driven by a love for the written word, balanced by a strong commitment to fitness and wellness. Beyond writing, Isabella is deeply engaged with the worlds of technology and entrepreneurship, always exploring innovative ideas and new ways to grow. Whether she’s crafting compelling content or diving into the latest trends in tech and travel, Isabella brings curiosity, creativity, and purpose to everything she does.