Are you unhappy with your physical appearance? Do you feel sluggish and tired all the time? If you answered “yes” to both questions, it probably has something to do with a lack of good nutrition and exercise. We all lead busy lives. It is easy to forget how much we’ve neglected our physical health until we have to confront it. The good news is that you still have time to get in the best shape of your life. It only requires a few simple adjustments to your normal daily activities.
Posture Exercises
The human body goes through physical changes as it gets older. One of the most noticeable changes is posture. If you spend several years walking and sitting incorrectly, it could cause your neck and spine to curve unnaturally. Unless you perform the necessary exercises to keep your posture strong and balanced, it could result in chronic back and neck pain as it gets worse.
Younger people should focus on sitting and standing straighter. Perform strength and stretching exercises every day. But if you’re an older person, you should practice some of the best posture exercises for seniors. These are low-intensity exercises that most people can perform, even if they’re experiencing pain.
Here are some examples of practical posture exercises for seniors and everyone else who might be in pain:
- Chin tuck exercise
- Wall tilt exercise
- Wall arms circles
- Scapular retractions
- Bird dogs
In addition to these posture exercises, make sure you consume plenty of calcium and vitamin D. They will help keep your bones and joints strong as you work to reposition your posture. Calcium and vitamin D is available in supplement form if you aren’t getting these nutrients in your food.
Sit in a Posture-Friendly Swivel Chair
Poor posture is often linked to prolonged sitting in a chair. When you spend several hours per day looking at a computer screen, you’re likely going to slouch over without even realizing it. Prolonged slouching puts a lot of pressure on the hip flexors, which are the muscles that give support to your lower back and hips. Hip flexors help balance your back and keep it erect when sitting or standing for long periods.
Unfortunately, the hip flexors can become strained after a while. You can prevent or correct the strain by upgrading your office chair to a more posture-friendly swivel chair. For example, the all33 BackStrong C1 Vegan Leather Chair is designed to prevent slouching. Meanwhile, it supports natural pelvic movements to stimulate circulation to the back and pelvis.
Swim for 20 to 30 Minutes per Day
Cardiovascular exercise is the most beneficial exercise for the body because it can improve your appearance, heart health, energy levels and makes you feel better overall. But if you suffer from joint or back pain, it might be challenging to jog or run outside. You’ll need to find another form of cardiovascular exercise that does not put so much pressure on your joints.
Swimming is an excellent cardiovascular exercise for nearly everyone. It takes a lot of pressure off your joints while still forcing you to use your muscles for swimming. You can get a great workout if you swim for 20 to 30 minutes per day. Don’t forget to wear high-quality swimsuits in the water to help you glide better as you swim.
Consume More Protein
Protein is a vital macronutrient for the body. It manages the chemical processes which keep our body strong and maintain our vitality. According to the National Academy of Medicine, the average protein requirement for each person is at least 0.8 grams of daily protein consumption per kilogram of body weight.
Older people tend to need more protein because they have a higher risk of losing muscle mass and bone density. The easiest way to maintain healthy protein levels is to consume protein supplements, such as protein powders and shakes. Of course, it is also recommended to eat protein-filled foods like chicken, fish, beans, and nuts.
Wear a Fitbit Smartwatch
Fitbit smartwatches are designed to track your movements and lifestyle. They can track your sleep, heart rate, stress levels, skin temperature, and overall health metrics. Anyone worried about their health should start wearing a Fitbit smartwatch. If you sit for long periods, the watch will give you the motivation to get moving. It even includes over 20 exercise modes to keep you moving.
Conclusion
These are only a few examples of how you can get in the best shape of your life. Focus on fixing your posture, exercising, and consuming more protein. If you follow these three pieces of advice, you should notice yourself getting in better shape within the first year.
