Advertising
Advertising

The Importance Of Maintaining Good Posture

The Importance Of Maintaining Good Posture

As you go about your workout session, one thing that you might want to stop and consider is the posture that you’re utilizing. Far too many people completely overlook posture and how it’s impacting their performance or their everyday lifestyle activities.

Posture can have a profound influence on how you feel, function, as well as your overall health. Including back training exercises in your workout regime to make maintaining proper posture is a must as is making sure that you’re staying consciously aware of your posture throughout the day.

Let’s have a quick peek at some of the important postural related points to keep in mind.

Why Posture Is So Critical

First, let’s stop and consider why maintaining good posture is so critical to success. When most people think about maintaining good posture, the first reason that jumps out at them is simply so that you can look more attractive.

It’s true – standing up straight can take up to 10 pounds of body weight off your frame, so using good posture is an excellent way to improve the way you look.

Advertising

But there’s far more to it than just that.

Using good posture is going to influence a number of things such as your risk of experiencing lower back pain, your energy levels, as well as your focus and concentration.  If you’re constantly in a slouched position all day long and not using good posture, this is going to mean that there’s far less oxygen coming into the body and low levels of oxygen are one of the contributing factors to fatigue development. Therefore to help boost energy levels, proper posture is a must.

This will open up the lungs, allowing you to take more oxygen into the body, which then moves into the muscle as well as the brain cells, enhancing your overall level of energy. In addition to this, by using proper posture and keeping good spinal column alignment, you’ll be able to play any sports or other activities that much better as well.  Using good posture will make you more stable on your feet, able to change directions quickly as needed.

Habits That Lead To Poor Posture

Slouching at Work

    Now that you can see why posture is so important, what habit of yours could be leading to poor posture? One of the top bad habits is bad work ergonomics.

    Advertising

    If your desk or chair isn’t at quite the right height for you, this can definitely influence your ability to sustain good posture.  It would be well worth it to have an expert come in and check how you’re sitting to ensure there are no problems.

    In addition, another bad habit that leads to poor posture is little to no activity. The more often you’re sitting down throughout the day, the greater the chances will be that you aren’t using good posture.

    Movement allows you to stand upright and decreases the amount of compression stress on the spinal column, which can be in part what leads to poor posture in the first place.

    Finally, the last bad habit that could lead to poor posture is over-training your chest muscles without enough focus on the back muscles.

    It’s important that you develop good balance between chest and back training because otherwise the chest may become overly strong and start to pull the shoulders forward, creating that rounded appearance that you definitely don’t want.

    Advertising

    Add a few more back exercises into the mix and you should be able to offset this.

    Fixing Your Bad Posture

    Good Posture

      After learning the bad habits that can lead to poor posture, what habits should you have in place to help you develop optimal posture?

      First, make sure to set a reminder at your desk at work.  The working hours are when most people tend to let their posture slide the most, so it’s vital that you’re doing something to constantly remind yourself to sit up straight. A useful app I’d recommend for creating good habits is Strides. Set a timer to go off once per hour and when it does, do a quick check over your posture. Are you sitting up as straight as you could be?

      Another way to practice good posture awareness is to stand straight up against a wall and think of pressing your back into the wall.  This will help you establish whether you have a strong swayback going on, which could immediately mean there is an excessive amount of strain on your lower back.

      Advertising

      If you can fit more than a hand between your lower back and the wall, you need to be working on improving your posture.

      You can also do this same exercise on the floor and think about pressing the lower back into the floor as hard as possible by squeezing the stomach and holding it there for a count of 20 seconds.

      After which, release and repeat again four or five more times. This will help you gain better control over your postural position and hopefully train your body so that when you’re standing, you automatically utilize better posture overall.

      Finally, when doing your workout sessions, make sure that you do have some exercises for the back muscles included.  Good back building exercises include bent over rows, pull-ups and lat pull-downs, single arm rows, Supermans, as well as reverse hyper-extensions. These will also strengthen the muscles that are required for keeping good posture, so you’re less likely to fatigue when trying to maintain it.

      Also be sure to perform some exercises to strengthen the core as well, as a strong core is also vital to good posture management.

      So there you have the key points to remember about sustaining good posture. Make sure that you aren’t overlooking these as you go about your training program. Posture is so often overlooked, but it’s a critical error that could significantly hinder the progress you see in other aspects of your fitness development.

       

      More by this author

      4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight Workout Failure 3 Reasons You Aren’t Seeing Workout Success 5 Killer Tips To Banish Your Love Handles Now Grilled Apples 3 Delicious Low-Fat Summer Cookout Recipes 6 Quick Diet Swaps You MUST Start Making

      Trending in Health

      1 Expert Advice That Will Teach You How to Increase Your Metabolism 2 27 Healthy Pressure Cooker Meals (with Easy Recipes) 3 10 Ways a Silent Retreat Improves Your Mental Health 4 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 5 The Best Foods to Eat and Avoid When You Have Diarrhea

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on November 19, 2019

      20 Time Management Tips to Super Boost Your Productivity

      20 Time Management Tips to Super Boost Your Productivity

      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

      1. Create a Daily Plan

      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

      2. Peg a Time Limit to Each Task

      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

      3. Use a Calendar

      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

      4. Use an Organizer

      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

      Advertising

      5. Know Your Deadlines

      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

      6. Learn to Say “No”

      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

      7. Target to Be Early

      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

      For appointments, strive to be early. For your deadlines, submit them earlier than required.

      Learn from these tips about how to prepare yourself to be early, instead of just in time.

      8. Time Box Your Activities

      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

      Advertising

      9. Have a Clock Visibly Placed Before You

      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

      10. Set Reminders 15 Minutes Before

      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

      11. Focus

      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

      12. Block out Distractions

      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

      Advertising

      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

      13. Track Your Time Spent

      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

      You can find more time tracking apps here and pick one that works for you.

      14. Don’t Fuss About Unimportant Details

      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

      15. Prioritize

      Since you can’t do everything, learn to prioritize the important and let go of the rest.

      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

      16. Delegate

      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

      Advertising

      17. Batch Similar Tasks Together

      For related work, batch them together.

      For example, my work can be categorized into these core groups:

      1. writing (articles, my upcoming book)
      2. coaching
      3. workshop development
      4. business development
      5. administrative

      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

      18. Eliminate Your Time Wasters

      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

      19. Cut off When You Need To

      The number one reason why things overrun is because you don’t cut off when you have to.

      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

      20. Leave Buffer Time In-Between

      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

      More Time Management Techniques

      Featured photo credit: Unsplash via unsplash.com

      Read Next