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“Sit Up Straight!” Study Finds Unexpected Benefits Of Good Posture

“Sit Up Straight!” Study Finds Unexpected Benefits Of Good Posture

How many times have you sunk down on the sofa while watching TV? Or worse, how often do you remember to sit up straight as you stab at your keyboard? If you are like me, you only remember to adjust your sitting position occasionally, and that is bad for your health.

The fact that we are bipeds means that our spine is subject to a lot of stress and strains. One of these is the force of gravity which keeps us on the planet but also tends to compress spinal discs, leading to chronic pain and muscle spasms. That is why some people use inversion therapy.

Gravity is mainly good for our bones and muscles, but it does tend to be an obstacle when we are carrying a backpack or pushing a bike uphill. That’s nothing when you talk to any astronaut who will tell you that the force of gravity can cause many problems when they get back to earth.

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So, let’s not blame gravity for all our aches and pains. I always thank gravity when I go downstairs and curse it on the way up! Inversion therapy can be rather expensive, so let’s look at how sitting up straight can really benefit our health. It does not cost anything and you will never need to venture into space!

You can breathe better

If you are leaning forward to see that computer screen or are slouching, then it is pretty obvious that proper breathing cannot take place. It is blocking the airways and that is interfering with oxygen getting to the nervous system and organs, impacting how they work. It can make as much as 30 percent difference.

Here is a bonus tip. If you are going for your dream job interview, try this trick. Take some deep belly breaths to help you relax the throat muscles and give you a deeper voice. Studies show that people with deeper voices are on the fast track for leadership posts.

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You will have more energy and optimism

Dr. Erik Peper, professor of holistic health from the San Francisco State University, has conducted research on how posture can affect mood, give you more energy, and even lift depression. He measured levels of optimism, energy, and mood on students who were asked to slouch down or skip down a hallway. Those who skipped had higher energy levels and less depression than those who had slouched. The same goes for our sitting position, as confirmed by a University of Auckland study.

Your concentration levels will get a boost

Did you know that your brain needs 100 billion neurons just to keep things ticking over? It also needs about 20% of our oxygen supply to keep it in top condition. The more oxygen we supply it from proper breathing by sitting up straight, the more we will be able to concentrate and focus better.

“Relaxed, straight sitting expands your chest, allowing you to take in a larger breath… and you’ll have more energy and focus.” — Dr. Golubic, medical director of Center for Lifestyle Medicine at Cleveland Clinic.

Your confidence will soar

When you enter a room, your posture says a lot about you. If you stand straight, you exude confidence and feel more self-assured. When you sit at meetings, your posture also sends a message. Assertive poses are known as power poses.

Amy Cuddy, Associate Professor at Harvard Business School, gave a TED talk on this, which you can view here. The interesting thing is that even if you change your pose, you can gain poise! Two minutes can do the trick because that is sometimes sufficient to change levels of the cortisol stress hormone.

No harm in remembering that our body language, whether standing or sitting, is sending out signals to ourselves and others about our thoughts, attitudes, and emotions. Faking it till we make it at job interviews can actually work, according to Cuddy’s research.

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Your back will thank you

Who doesn’t have back pain every now and then? And what about shoulder, neck, and wrist pain? In many cases, poor posture when sitting down is the main cause, especially if we work using a computer.

Your desk may be too high or too low for you, meaning you are typing on an incline. Again, the computer screen may need adjusting so that it is at eye level. How we sit is crucial, because we should try to keep as upright as possible while pushing the hips back into the chair. This is very important in keeping the lower back’s arch or natural curve. Don’t cross your legs and try to keep feet flat on the floor. If your muscles are loose, you run the risk of putting too much stress on the tendons and ligaments. That can lead to repetitive strain injury (RSI).

Anthropologically, we were never meant to sit for long in freezing caves. Although we no longer need to hunt animals for food, we should get up and move around as often as we can, even if it is only for a few seconds.

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If you cannot remember to do all this, why not get a posture sensor? You can wear it around your waist and let it take over your posture management. This one monitors your breathing as well! Every time you start to slouch, or your breathing is below par, the sensor will vibrate. Now, that’s much better than somebody telling you to “Sit up straight!”

Featured photo credit: Osmond Group Limited via Flickr via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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