由 home-healthhaven 
On average, a professional woman takes around 5,200 steps a day and spends eight hours sitting at her desk. Over a year, that adds up to more than a million steps and 2,000 hours of sitting! This can cause weakened muscles, headaches, and backaches. An easy way to combat these issues is to maintain good posture. Here are seven simple tips to help improve your posture.
1. **Daily Exercise**: Regular workouts strengthen your core, naturally improving your posture. Low-impact exercises like yoga and tai chi are great for your back, neck, and spine while also relaxing your core muscles and easing tension. At work, try simple chair exercises such as pelvic tilts, chin tucks, and leaning back as far as you can to keep your back and neck muscles loose without leaving your desk.
2. **Avoid High Heels**: High heels might look great, but they can harm your back and feet, and disrupt your balance. It’s better to invest in stylish flats or supportive shoes, saving the heels for special occasions.
3. **Create a Comfortable Workspace**: Making your workstation comfortable can make those eight-hour days easier on your body. Ask your HR department if they can provide ergonomic advice to help set up a healthy and functional workspace. Your chair should offer good back support, there should be wrist support between the keyboard and desk, and your monitor should sit about six inches below eye level.
4. **Keep Feet Flat on the Floor**: Sitting with your feet flat on the floor encourages you to sit straighter than if you were crossing your legs. If you’re on the shorter side, consider getting a footrest for your desk.
5. **Use Small Bags**: If your bag is big enough to carry everything including the kitchen sink, it’s time to downsize. Large bags and purses can unbalance your center of gravity, straining neck and shoulder muscles. Opt for smaller, lighter bags, or better yet, use a backpack to evenly distribute weight across both shoulders, especially if you’re carrying heavy items.
6. **Stand Straight**: Being mindful of your posture is key to improving it. Make sure your ears, shoulders, and hips are aligned when you’re walking or standing.
7. **Supportive Sleep**: Getting enough sleep is important, but having a supportive mattress and pillow is crucial to help your body recuperate overnight. A firm mattress provides proper back support. Sleep on your side or back; avoid sleeping on your stomach, as this can strain your back muscles. Use a pillow that keeps your head aligned with the rest of your body.
By following these simple steps, you can significantly improve your posture and reduce the risk of discomfort and pain associated with poor posture.