Good posture is much more important than most of us think. Having bad posture means that your joints and muscles don’t work right all the time, and this can cause serious issues such as chronic pain, joint injuries, muscle atrophy, and digestion and breathing issues. Moreover, bad posture makes you look less attractive.
Below you’ll find some advice to help you maintain good posture and stay healthy. These tips are really easy to follow!
1. Walk Barefoot and Wear Comfortable Shoes
Your feet are the foundation of your whole body, so the correct development of the joints and muscles in them is key to good posture. The most natural thing for people to do is walk barefoot, so you should do this as often as possible. When you need to wear shoes, high heels and thick soles are the first things you should avoid.
2. Add Calcium to Your Diet
Calcium is the building material for our bones. As we age, our bones become more fragile. Having a strong skeleton helps you to maintain a good posture and avoid all kinds of pain that poor posture causes. Therefore, you should eat more food that’s rich in calcium, such as cheese, nuts, dairy products, and beans.
3. Consume Vitamin D
Your bones need vitamin D as it ensures good absorption of calcium. You can get vitamin D from food and sunlight, but if this is not enough, you should consider taking supplements.
4. Lift Weights
You don’t have to rush to the gym and start training like a weightlifter. Small loads that you encounter in everyday life, such as bags from the grocery store or a backpack, will do the trick. Just use them wisely and don’t carry a heavy bag on the same shoulder all the time. Regularly lifting various loads will help prevent you from getting osteoporosis and having a hump when you’re older.
5. Change Your Pose
Sitting in one position for hours on end can cause muscles to tire out and, as a result, bad posture as well as back and neck pain. It’s very important to change your pose, stand up for a bit, and walk and stretch at least twice an hour. If you’re too busy to remember it, set yourself an alarm to do so every 30 minutes.
6. Improve Your Balance
There is different fitness equipment available that you can use to exercise. Walking on unstable surfaces, such as the sand at the beach, is also very helpful. Balancing connects your brain, nervous system, and muscles to create better coordination and improves your posture.
Below are some exercises that can help improve your posture and get rid of pain.
• Lie on your stomach, legs straight out behind you, arms alongside your body and the upper sides of your feet on the floor.
• Exhale, and slowly raise your chest and head off the floor, using your back muscles without using your arms.
• Keep your hips on the floor, and relax your neck. Then slowly go back down.
• Repeat this exercise three times.
• Stand up. Exhale as you bend your knees. Don’t bend your knees more than 90 degrees and keep them over your toes.
• Take two breaths, then stand up.
• Repeat three times.
• Start with your hands and knees on the floor.
• Extend both legs straight behind you, with your toes on the floor and your back legs forming a single straight line.
• Hold the pose as long as you can.