Do you want to look 5 years younger, 5 pounds lighter, and appear more confident? The next time you walk into a room, look around at the people and notice their body posture. Good body posture indicates confidence and self-respect, not to mention 5 years younger and 5 pounds lighter. Standing tall puts your body into more of an almond shape, straight and tall, instead of looking like a C-shaped cashew. When you are speaking to someone and are either standing or sitting tall it tells them you are interested in what they’re saying, and you value the conversation. Poor slouching posture can give the opposite impression, no confidence. Hmmm….
When you stand with rounded shoulders, head forward, and a tilted pelvis, you look like a cashew. This posture can make you appear resigned and old. How about throwing back those shoulders, standing tall, and becoming an almond. Bingo, 5 years younger and 5 pounds lighter.
How well you live tomorrow is how well you treat yourself today
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Be the almond, look 5 years younger
In my fitness classes, I often talk about standing like you are an almond versus cashew. Long neck, abs tight, and shoulders back. By building your core strength, and even just holding in your abdomen, you automatically stand taller.
Posture basics to regain your confidence
Let’s start with some basics about your posture. First, posture issues may be due to an injury, a condition like osteoporosis that can lead to kyphosis or hunchback, or genetics such as scoliosis. It can start early in childhood due to slouching or carrying heavy schoolbags which can cause the ligaments and muscles that support the vertebra to stretch. Ever notice models who stand in slouchy odd ways, not good for their back long term. Some of these issues may be difficult to change once structural issues have occurred, but there may be things you can do to make improvements. If you are healthy and have no such structural problems, you may be able to make significant changes in your posture by just simply paying attention to your posture.
Better posture is often just a matter of changing your activities and strengthening your muscles,” says Saloni Doshi, a physical therapist with Harvard-affiliated Brigham and Women’s Hospital.
Do these now
A few simple things you can do immediately.
1. Squeeze your core and glutes when you are standing or sitting.
2. Position your computer at eye level and avoid hunching over your keyboard.
3. Hold your smartphone out and at eye level instead of slouched over typing on your lap.
4. Have pillows or bolsters behind your back when sitting in a chair regardless of the activity you are doing (watching TV, craft projects, reading, etc.) so your body is in good alignment. And stand up frequently, please!
What can poor posture do to your health
Headache – Poor posture can affect how your back and neck feel and lead to headaches.
The Harvard article referenced below also discussed some other issues that could be caused by poor posture. These were a surprise to me.
Incontinence. Poor posture promotes stress incontinence — when you leak a little urine if you laugh or cough. Slouching increases abdominal pressure, which puts pressure on the bladder. The position also decreases the ability of the pelvic floor muscles to hold against that pressure. Yikes!
Constipation. Poor posture on a toilet — hunched over with your knees lower than your hips — can promote constipation by making it harder for the abdominal muscles to help with stool evacuation. That could be why the Squatty Potty(R) is such a huge seller.
Heartburn and slowed digestion. Slouched posture after a meal can trigger heartburn caused by acid reflux (when stomach acid squirts back up into the esophagus). Slouching puts pressure on the abdomen, which can force stomach acid to go up instead of into the small intestines.
Just reading this makes me straighten up and pay attention.
Some things you can do immediately to improve your posture
You may have done some of this after reading about incontinence, constipation, and heartburn.
- Stand up straight and tall.
- Keep your shoulders back.
- Pull your stomach in.
- Put your weight mostly on the balls of your feet.
- Keep your head level, chin neutral.
- Let your arms hang down naturally at your sides.
- Keep your feet about shoulder-width apart.
Take beginning a fitness program seriously
Fitness programs will help you strengthen muscles and improve your posture.
You may have started a fitness regime to gain control and mastery over your body in the new year, but never really thought about your posture. If you are exercising to help improve your posture, you deserve a standing ovation! If you are exercising to become more fit, you deserve a standing ovation as well. BRAVO!!!
If you have not started a fitness regime and think it’s too late, think again. Even a little bit of exercise will help you see improvement. It’s important to remember that fitness for fitness’ sake is not the destination, it’s the journey. You pay it forward to reap the rewards down the line. When your muscles are stronger, you will naturally have better posture and feel better. Think of it as your penny jar. A penny each day in the jar over several months and years will ultimately end up as real money.
Don’t wait another minute, take action NOW
If you’re ready to pay it forward for your body, please reach out and join my fitness classes. This is the year of the tiger and hopefully, you can feel that tiger in you to make a change starting right now. Even if you just pay more attention to your posture, you win.
You can find out more about my fitness classes (on zoom) by clicking HERE or going to my classes tab on my website. https://turning60andbeyond.com/classes-and-coaching/.
References
The article that references incontinence, constipation, and reflux
https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
Think about your journey and how you want to live your life
When you are a young person, you are like a young creek, and you meet many rocks, many obstacles and difficulties on your way. You hurry to get past these obstacles and get to the ocean.
But as the creek moves down through the fields, it becomes larger and calmer and it can enjoy the reflection of the sky. It’s wonderful. You will arrive at the sea anyway so enjoy the journey. Enjoy the sunshine, the sunset, the moon, the birds, the trees, and the many beauties alont the way. Taste every moment of your daily life.
Thich Nhat Hanh, on life
