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10 Simple Ways To Fix Your Posture In 15 Minutes

10 Simple Ways To Fix Your Posture In 15 Minutes

Years ago a good friend of mine was a Navy rescue diver (AIRR – aviation rescue swimmer). He still maintains a military posture without even thinking about it. He has had people he doesn’t know come up and ask him what branch he served in. They can tell by his stance and posture that he was in the military. For years I have had this unscientific theory that if I keep my back straight and my head above my shoulders I won’t get a curved spine. I think we all know there are many reasons to maintain a good posture.

According to Livestrong.com, “Proper posture is important for a number of reasons, including that it places your body in an alignment where the stress on supporting ligaments, tendons and muscles is limited. Poor posture can lead to discomfort and injury.”

We all lead busy, active lives and are looking for ways to simplify wherever we can. Here are ten simple ways to fix your posture.

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1. Look in the mirror

An article from Today Health & Wellness suggests looking in a mirror and seeing if your palms are facing your thighs with your thumbs pointing ahead. If so, this indicates good posture. Also, if you pull your head back and move your shoulders down and back, it might feel like you are sticking your chest out, but you are fixing your posture.

2. Strengthen your core

According to the article 6 Easy Workout Moves That Can Help Improve Your Posture, “Exercises that strengthen your core are especially important in encouraging good posture. These muscles move the torso by flexing, extending, or rotating your spine.”

You may already have your own favorite exercises to strengthen your core, but the next few points might offer new ideas for you.

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3. Try Yoga

One of my favorite online instructors is Yoga with Adriene. Try this very effective, feel good, short yoga workout Yoga At Your Desk. It’s only six minutes and so beneficial. An added bonus is that the video is only instrumental with words written on the screen. So, hopefully you won’t be bothering any coworkers.

4. Get your squats in

Harvard Health Publications offers these steps on how to do squats correctly. 1) Knees, hips, and toes are pointed forward. 2) Buttocks stay above knee level. 3) Knees aren’t extending beyond toes. 4) Chest is lifted, and shoulders are down and back. 5) Back is neutral, not arched. 6) Feet and knees are pointing straight ahead. 7) Shoulders, hips, and knees are even. 8) Abdominal muscles are pulled in.

5. Do your planks

Sit ups and crunches are out and planks are in. The same article from Harvard Health Publications offers these instructions for effective planks. 1) Abdominal muscles are tight. 2) Shoulders are aligned directly over the elbows. 3) Body is properly aligned so that neck and spine are neutral. Gaze looking down at the floor. 4) Shoulders are down and back. 5) Only toes, forearms, and hands are touching the floor.

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6. Give pilates a try

There are all kinds of videos and articles out there about pilates. I found this short video Beginner Pilates Exercises: Roll UpIt’s a good place to start.

7. Check your vertical line

Whether you are sitting or standing, check your body’s vertical line. Are your ears, shoulders, and hips aligned? Is your body in a vertical line? Check this every time you think of it, and your body will thank you.

8. Check in with your attitude

When we are in a good mood and feeling confident, we have a tendency to stand tall and proud. When we are having one of those days when things seem hard and are mental outlook isn’t so hot, we have a tendency to slump. Our hunched over shoulders tell the world our story, or at least what kind of day we are having.

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9. The old balloon trick

Most of us probably remember being told this: Pretend there is a sting coming out of the middle of the top of your head with a balloon attached to it. Visualize it pulling your head up. This helps you stand up tall and correct your posture.

10. Get up and move

When we sit for any period of time, our bodies relax and are posture does too. Very quickly our shoulders can become slumped and our backs curved. Set a timer on your watch or get a fitness gadget. (I love my fitbit!) Get moving every 15-30 minutes. Moving will get your muscles in action and hopefully your mind as well, reminding you to employ one of the ideas listed above.

Good Luck!

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Featured photo credit: Flannel Zen/Zach Dischner via flickr.com

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Tomi Rues

Adjunct college teacher, notebook/journal designer, author

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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