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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.

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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.

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    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.

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    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.

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      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.

       

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      Last Updated on October 18, 2018

      10 Benefits of Sleeping Naked You Probably Didn’t Know

      10 Benefits of Sleeping Naked You Probably Didn’t Know

      Sleeping is one of the most important things we do every night.

      Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

      So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

      Here are some benefits of sleeping in the nude:

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      Video Summary

      1. It is easier.

      When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

      2. It forces you to be ready to go more often.

      Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

      3. It can make you feel happier and more free.

      Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

      4. Skin-on-skin contact is the best.

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        If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

        5. It could lead to better sleep.

        Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

        6. It can help your skin.

        For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

        7. It helps you regulate your cortisol.

        Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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        8. It balances your melatonin and growth hormone.

        Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

        9. It can keep your sex organs happier.

        For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

        10. Sleeping in the summer is more bearable.

          Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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          Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

          Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

          Sleep well with your naked body!

          With these tips in mind, it’s time to start taking off your clothes at night!

          Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

          If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

          Want to Feel More Energized Throughout the Day? Start With This

          Reference

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