Seven Benefits of Good Posture You Must Know

• Written by Mudit Handa

  Reviewed by Munmi Sharma

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In today’s age of cutthroat competition, people often prioritise career growth while neglecting their health. Heavy workloads and the pressure to meet targets have led many people to adopt sedentary lifestyles and unhealthy routines, resulting in a significant increase in lifestyle diseases. 

These lifestyle diseases are often caused by incorrect posture while working, standing, and sleeping. This article will guide you through the harmful effects of bad posture and help you align your body towards good posture to improve your health.

Difference Between Good Posture and Bad Posture

The chart given below helps you understand the core difference between good posture and bad posture and their impact on your body.

Health Benefits of Maintaining Good Posture 

Maintaining a good posture helps eliminate many lifestyle diseases caused by sedentary life. Here are seven key health benefits of good posture:

• Relieves Back Pain: Good posture aligns the spine, reducing stress and pressure on the muscles and ligaments supporting the back. This alignment minimises strain and prevents chronic back pain. 
• Control Headache: Poor posture causes muscle tension in the neck and shoulders, triggering tension headaches. Maintaining good posture reduces muscle tension, lessens the frequency and intensity of headaches, and relieves your mind.
• Boosts Energy Levels: When the body is adequately aligned, muscles work more efficiently, requiring less energy. This efficiency translates to increased overall energy levels and reduced fatigue.
• Improves Breathing: Slouching compresses the lungs and restricts airflow. Good posture opens the chest cavity, allowing more profound and efficient breathing and improving oxygen intake.
• Lifts your Mood: Standing tall with good posture projects confidence and self-assurance. This positive physical stance enhances your mood and self-perception, increasing confidence and improving your mental well-being.
• Boosts Metabolism: Slouching can compress the digestive organs, thus hindering their function. Following the correct posture allows optimal organ placement and function, promoting better digestion and reducing digestive issues.
• Repairs Wearing and Tearing Joints: Proper alignment from good posture distributes weight evenly across the joints, reducing excessive wear and tear. Besides, good posture helps even out body weight distribution and helps prevent joint degeneration and pain over time.

These are some clear benefits of maintaining good posture throughout the day. You will likely notice these improvements in your daily life with consistent effort.

How to Correct Body Posture?

To correct your body posture, it's essential to understand the ideal posture for standing, sitting, and sleeping.

Standing Posture

To prevent joint pain and muscle strain, maintain the following posture while standing:

• Keep your feet shoulder-width apart.
• Distribute body weight evenly on both feet.
• Keep your knees slightly bent while standing.
• Roll shoulders back and down.
• Keep your head level, with your chin parallel to the floor.
• Engage your core muscles by keeping your chest out and abdomen slightly inwards.
• Maintain natural curves by avoiding arching or slouching.

Sitting Posture

Our sitting posture significantly impacts our physique. Therefore, it's important to sit with correct posture to avoid issues associated with a sedentary lifestyle:

• Place your feet flat on the floor or a footrest on your desk. Keep your feet stable and avoid moving them compulsively.
• Your knees must be at a 90-degree angle while sitting.
• Keep your back straight and supported by the chair or on a backrest cushion.
• Relax your shoulders and keep them down.
• Position the screen at eye level.
• Take regular breaks every 20 minutes from work to stretch or stroll.

Sleeping Posture

Improper sleeping posture can lead to muscular problems such as cervical spondylitis. Therefore, it's crucial to maintain proper posture and support while sleeping:

• Always sleep on a supportive mattress.
• Rest your head on a pillow that supports your neck's natural curve.
• Sleep on the back or side and avoid stomach sleeping.
• Keep head, neck, and spine aligned while sleeping.

These are effective strategies for correcting body posture and reducing the risk of lifestyle diseases.

How to Improve Posture?

You can improve your body posture by following a healthy routine. Here are five key strategies:

• Regular Stretching: Incorporate stretches that target the neck, shoulders, back, and hamstrings into your routine.
• Strengthening Exercises: Engage in core strengthening and back muscle exercises to support proper alignment.
• Mindfulness: Be conscious of your posture throughout the day, especially when sitting or standing for extended periods.
• Perfect Ergonomic Setup: Adjust your workspace to ensure your monitor, chair, and keyboard reach optimal heights and distances.
• Regular Breaks: Take frequent breaks to stand up, move around, and stretch, especially during prolonged sitting.

Routine Exercises to Fix Body Posture

It's essential to regularly check if your body is in the correct position and make adjustments for better posture. Here are some simple exercises to assess and improve posture:

• Wall Test: Stand against a wall with your heels, shoulders, and head touching it. This helps to align your body and become aware of your posture.
• Shoulder Blade Squeeze: Squeeze your shoulder blades together for a few seconds and repeat. This strengthens the muscles that support good posture.
• Chin Tucks: Tuck your chin towards your chest to stretch the neck and improve head alignment.
• Yoga and Pilates: These practices focus on core strength and flexibility, which are crucial for maintaining good posture.

These simple techniques are suitable for people of all ages and can help gradually improve your posture, reducing the risk of lifestyle issues.

By following these healthy practices, you can effectively manage your body posture and reduce the risk of many lifestyle diseases that may develop later in life.

However, it's also important to consider allocating funds for health coverage, which can help manage unexpected medical expenses.'

>>Read More: Top Back Exercises to Strengthen Muscles and Prevent Injury

Upkeep your Financial Health with Comprehensive Health Coverage

Despite following a healthy routine and maintaining correct posture while work, rest and sleep, lifestyle diseases can occur unalarmed due to various other factors. Hence, it is essential to have an adequate health coverage that can cover all the medical expenses including pre- and post-hospitalisation expenses. While choosing an ideal health insurance plan, you must look out for additional plan benefits such as instant cover benefit or a reduction in waiting periods.

Disclaimer: Plan features, benefits, coverage, and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus, and policy documents carefully.