5 Tips for Improving Your Posture

Almost all of us have been told to “stand up straight” or “stop slouching” by our parents in the past. Well, this advice is worth listening to. Posture is essentially the position we keep our bodies in while sitting, standing, or even lying down. Good posture ensures that the muscle tension in our body is correct and our whole body is symmetrically aligned. Even more importantly, it keeps the body parts in their rightful position without too much stress. A rightful posture:

  • Allows muscles to coordinate in a more-efficient manner – this helps to eliminate muscle fatigue
  • Holds spinal joints in place – this helps to reduce the chances of injury, as there’s less stress on the ligaments
  • Helps prevent back or muscle pain – back or muscle pain can be a sign of a poorly relaxed body
  • Prevents the wearing of the joints – by making sure our muscles are properly aligned and that no wear and tear of joints takes place, chronic risks like arthritis are eliminated.

Even if you’re not an athlete, it still pays to have good balance and posture. Just walking down the stairs or across the floor requires good posture. The good news is that although many people believe that it’s difficult to maintain good posture, it doesn’t have to be. If you want to improve your posture, then here are some of our top tips to help you:

1.     Stretch Your Muscles

Poor posture can lead to spinal complications such as loss of bone strength or permanent hunchbacks.  However, there are lots of ways you can improve your posture. Research has shown that one of the best ways to improve your posture is to stretch your muscles.

Although most people don’t think stretching their chest (pectoral) muscle is important, if this muscle isn’t stretched it can soon overpower the back muscles, which are responsible for pulling the back in place. This can cause a hunching posture.

However, these aren’t the only muscles you should be stretching. If you want to prevent poor posture, it’s also important to stretch other muscles too e.g., your quadriceps. As most of us spend a lot of our time sitting e.g., at a desk or watching tv, our quadriceps spend a lot of their time in a contracted position. Over time these muscles can shorten. When this happens, the quads start pulling on other joints. This can cause pain. In order to avoid this and prevent bad posture from occurring, it is important to regularly stretch your muscles. Here are some good stretches you can do to loosen your quads and improve your posture.

2.     Improve Your Sleeping Position

If you want to maintain a good posture, then you need to be mindful of your sleeping position. Research has shown that people who sleep on their back at night are much more likely to have a better posture than those who sleep on their side or front. However, it is possible to maintain a good posture while sleeping on your side. You simply need to use pillows for proper supports. Doctors believe that sleeping on your front is bad for your posture, so try and avoid this if you can.

3.     Maintain a Healthy Weight

Being overweight or obese can add extra pressure to your back and shoulders. This can cause you to slouch. If you want to improve your posture but you’re overweight, then you should consider losing a few pounds. It’s important to make sure you lose weight in a healthy and safe way.

4.     Regular Exercise

As we mentioned above, being overweight can have a negative impact on your posture. One way you can lose excess weight is to exercise. The benefits of regular exercise cannot be overstated. Lots of studies have suggested that people who work out daily are more likely to stay healthy, live longer, and lead a happy life. They are also more likely to have a better posture than those that don’t.

5.     Stop Slouching

Although most people think that their slouching habit is irreversible, it’s not. If you want to stop slouching, then you’ll need to practice walking with your back and shoulders straight. If you notice yourself slouching, then stop what you’re doing and correct your posture. Your hard work will reap rewards. If you keep trying, in time you’ll be able to correct your posture.

Maintaining good posture is crucial to your overall health. Although you may not realize it, good posture is as important as sleeping comfortably, a healthy diet, and exercise. It ensures that your body is ready to undertake daily tasks with energy and vigor, all while keeping away tiredness. Good posture plays an important part in your overall physical health. If you want to improve your posture, then follow some of our top tips above.

6 Reasons Why a Spinning Workout Is So Popular

Spinning is a form of indoor cycling that you can usually do in a workout class. But with the COVID19 pandemic this year, more and more people have started spinning at home with their own home exercise bike. There are several YouTube videos and other online workout courses that you can take to do a spin class from home and keep fit even when the gyms are closed. If you’re looking for a fun activity to do that will help you stay fit and healthy no matter the weather or the situation with the world, here are some reasons why spinning is a hugely popular choice.

#1. It’s easy to do at home

If you are looking for a way to exercise more at home during the COVID19 pandemic, spin classes can be done in any room of your home as long as you have enough space for your exercise bike. This year, lots of personal trainers have been offering virtual spin classes and other exercise classes that you can do from home and there is a range of home-suitable exercise bike options that will fit even in a small room and may even be foldable, so that you can put them away once you’re done. If you’re looking to start spin classes at home this year, check out the best bike for each price range to find one that’s suitable for you and your home.

#2. Spinning workouts are lots of fun

Compared to lots of other classes or ways to exercise, especially from home, spin classes can be a lot of fun. Indoor biking can be very enjoyable, especially when you get your favorite tunes going and your heart pumping. Plus, it really makes you push yourself and work hard, which can be very enjoyable for anybody looking for a workout where they really want to get that ‘feel-good’ glow at the end and feel a difference straight away.

#3. Burn a lot of calories

Spin class is a great way to burn lots of calories, making it an ideal choice of exercise for those who are looking to lose weight and reduce their body fat percentage. Whether you put in a moderate or a hard effort when spinning, you could burn up to 600 calories per hour, depending on several factors, including your body weight.

#4. Less impact

If you want to work out hard but are worried about the impact of activities such as running or jogging on your joints, indoor cycling provides an option with great results that do not have as much of an impact on your knees and ankles. As you move in a circular motion when you are cycling, there is less pressure on your joints, allowing you to move and get your heart pumping without pain during or afterward.

#5. Tone up

When you’re going hard during a spin class and have your bike set to imitate hill training, it’s no longer just cardio. Hill training in a spin class causes your larger muscle fibers to work harder, which can seriously improve your muscle mass tone. If you’re looking to tone up your butt and legs and build muscle and strength in your lower body, a spinning workout a fantastic choice for you.

#6. Make friends

While this year there has been an increase in virtual spin classes, attending a spin class at a local fitness center or gym can also be a great place to meet like-minded people, socialize more, and make some new friends. People who can exercise and have fun together at the same time often end up becoming firm friends for years!

If you are looking for a fun and effective exercise to do from home or at the gym,  a spinning workout could be perfect for you.

Backpacking in Southeast Asia: Travel Guide

Hello dear readers! You may or may not know this, but I will be leaving to Singapore in just 2 weeks as I will be studying there for about 6 months. Within those 6 months I plan to go backpacking in Southeast Asia and discover all the wonders that lie in that area of our planet. Personally, I can enjoy all sorts of activities when traveling. One day I’ll be in the mood to hike up a whole mountain or volcano, and the next I’ll be wanting to rest on the beach and work on my tan. Simply everything goes when you’re abroad! That’s the reason why this small travel guide will highlight places and activities that range from highly active to napping in a nice environment. It’s all about balance in the end, right?!?

Now, I will be in Singapore for 5 months and will have 1 month of holidays there at the end of my stay. This means that I have more than enough time there to get to hear from people which exact places and attractions I should visit. However, if there is one thing I’ve learned about traveling it’s that planning never hurts and will only become useful later on! This is why I already have 7 cities in mind that I definitely want to go visit. Some research here and there has also brought me insights into some of the things you can do in those cities, and Youtube videos from travelers have also helped me in becoming more knowledgeable about the prices, laws, and habits that come with each city.

1. Singapore

Okay so, the amazing thing with Southeast Asia is that it can be equally urban, as it can be nature. In some cities you will walk around skyscrapers and busy boulevards and then when you go 40 minutes futher out it’ll be like you’re in the jungle or something with wild monkeys all around you! Best of both worlds, am I right?!

What to do/visit:

  • Marina Bay Sands
  • The Merlion
  • Garden’s by the Bay
  • Universal Studios
  • Botanic Gardens
  • Little India
  • Sentosa Island

2. Kuala Lumpur

Kuala Lumpur, the capital of Malaysia, is the number 2 on my list as it isn’t too far away (just a 5 hour bus drive from Singapore) and will thus make for an exciting weekend escape from my studies.

What to do/visit:

  • Petronas Twin Towers
  • Batu Caves
  • the bird park and/or butterfly park
  • Thean Hou Temple
  • Jamek Mosque
  • Kuala Lumpur tower (Menara)
  • Bukit Bintang

3. Hong Kong

Surrounded by ocean and forest, Hong Kong is a must when traveling in Southeast Asia! From camping on the beach, to shopping in giant malls, Hong Kong has lots to offer for everyone and will keep you busy all day (and night!).

What to do/visit:

  • Victoria Peak
  • Hong Kong museum of art
  • Tsim Sha Tsui
  • Lantau Island (Po Lin Monastery)
  • Disneyland
  • Sky100
  • cheung chau

4. Bali

If you’re a fan of relaxing on the beach, then Bali is the perfect place for you! With a cocktail in hand, appreciating the nature and purity of your environment, life doesn’t always need to be difficult, ay?! But no worries! There’s lots to do, if you’re more of an adventurer…

What to do/visit:

  • Ujung water palace
  • Pura Tirta Empul
  • Tegalalang Rice Fields
  • Ubud Monkey Forest
  • Surfing in Kuta
  • Ulun Danu Temple
  • Treetop Adventure Park

5. Bangkok

I went to Bangkok about 5 years ago and I absolutely loved it! The shopping malls were bigger than I could ever have imagined! …I think we spent 2 whole days just walking around in the shopping malls… lol 15 year old me being uncultured and all. ? That’s exactly the reason why I’m happy to be going again this fall as I want to experience the city as a young adult and thus both enjoy the culture that lies in the city, as well as the student attractions (aka cocktails).

What to do/visit:

  • Wat pho temple
  • Chatuchak market
  • Street food
  • Bang Krachao (Bangkok’s green lung)
  • Boat Ride on the Chao Phraya River
  • Grand Palace
  • Siam

6. Ho Chi Minh City

Vietnam is a place that has been coming into the spotlight lately. Never before have I had so many friends going to Vietnam. And, guess what?! They all loved it! The food, the culture, the people, it is a must see! I’m trusting my friends and going to enjoy the cities in Vietnam this year.

What to do/visit:

  • Ben Thanh Market
  • Notre Dame Basilica
  • Museum of Vietnamese History and/or War Remnants Museum
  • The BBQ Garden
  • Tao Dan Park
  • Bitexco Financial Tower
  • Mekong Delta

7. Siem Reap

No one could possibly withstand the beauty of the temples in Siem Reap, Cambodia. I think Cambodia is the underdog of countries in Southeast Asia?! People often underestimate the greatness and culture that Cambodia can light you in on. That’s why we are now going to convinve you of why you should go.

What to do/visit:

  • Angkor Wat
  • Tonle Sap Lake (floating villages)
  • Ta Prohm
  • Pub Street
  • Angkor night market
  • Flight of the Gibbon (ziplining through the Cambodian jungle)
  • Landmine Museum

That’s a wrap on Southeast Asia, even though there are SOOOOOO many more cities and places to see. Ay, it’s a good start! These alone will already keep you busy for quite some time, I think.?

Do you like reading about different places and what they have to offer? Or are you maybe going to Paris soon?? Read about the best cafe’s here > 

Are you a fan of guides, and having your life a little planned out? Try our Fitgirlcode Guide in order to structure your fitness life >