Posture Tips for a Healthier You
Maintaining a sedentary work routine can contribute to musculoskeletal disorders and heart conditions, but the key to preventing these issues isn't extreme movement. Here are some posture facts and tips to position your body for better health during your workday:
Sitting Tips
1. Change position every 15 minutes.
2. Sit with feet flat on the floor.
3. Lift one leg at a time, knee slightly bent, and foot resting on a flat surface. Alternate legs.
4. Raise both legs with knees slightly bent and feet fully supported on a flat surface.
5. Shift both feet to the right and then to the left of the center.
6. Rock your feet on a flat surface, teetering from toes to heels.
Standing Tips
1. Change posture every 15 minutes.
2. Maintain a slight bend in the knees to activate muscles above the knee.
3. Alternate bending from right to left leg every 3-5 seconds.
4. Shift your weight to the right by reducing body weight through the left leg, then alternate.
5. Adjust the width of your legs between three stances: feet together, feet below shoulders, and feet slightly wider than shoulders.
6. Point toes inward and outward.
7. Take a slight lunge stance with feet shoulder-width apart, one foot twelve-fifteen inches ahead of the other; alternate feet.
Movement Break Tips
1. Take a break after a minimum of 45 minutes of sitting or standing.
2. Take the stairs instead of the elevator.
3. Walk mindfully, keeping feet straight without inversion or eversion.
4. Lengthen your stride beyond your comfort level.
5. Walk with feet shoulder-width apart.
6. Imagine walking across a tightrope.
7. Cross one foot over the other with a distance of 12 inches or more ahead, then switch.
Remember, prolonged postures age the body, so incorporate these tips to keep your joints healthy and muscles engaged throughout your workday.