Category: General Health

Have you ever experienced excessive agitation or anxiety before a meeting? Have you created a mental picture of what an office event might look like without knowing how it will play out? These are all examples of cognitive distortions. And they’re caused by our own thought processes and biases – they’re not always based on fact either.

We all experience these thoughts in life, it’s normal. The problem, however, arises when these distortions persistently occur and interfere with our daily functioning. 

Cognitive distortions have the potential to skew our thinking and create unnecessary problems. They might cause you to rush to the worst conclusion in every situation, no matter how plausible the outcome might be. In practice, this could present as assuming a proposal to the CEO will undoubtedly be rejected, regardless of the quality of the proposal or the fact that it will likely be subsequently approved.

Your distortions can cause you to catastrophize the future which causes undue stress and worry.

What are examples of cognitive distortions?

To understand where cognitive distortions come from, we must first understand cognition.

Cognition is the mental process – either conscious or unconscious – that we use to acquire information. Cognition includes perception, recognition, conception, and reasoning. The information obtained through these mental processes is then used to guide our behavior. 

In other words, cognition is the brain’s capacity to observe and react, process, and comprehend, retain and recall information, and decide and respond appropriately. 

The brain, however, is susceptible to developing flawed associations between thoughts, ideas, choices, and outcomes. And when negative biases underline our thought connections, cognitive distortion takes place. 

If you experience these distortions, your inner voice of doubt can be strong and persuasive. It can even make you believe things that are not real. And when regularly reinforced, these cognitive errors can exacerbate depression, heighten anxiety, wreak havoc in relationships, and disrupt your work life. 

Let’s look at the most common workplace cognitive distortions and how to overcome them!

Examples of cognitive distortions in the workplace

Arbitrary evidence: jumping to conclusions without evidence.

We often personalize life events. For example, we might attribute a colleague’s tone or a manager’s behavior as a sign of dislike, even though another explanation may exist.

Similarly, we sometimes catastrophize things. Rushing to the worst conclusion in every situation, no matter how implausible. This cognitive distortion often comes with questions of “what if.” For example, what if my project isn’t approved? What if my boss fires me? And other baseless questions might follow in response. 

These future assumptions lead us to fortune-telling. You make predictions based on little evidence and hold them as gospel truth.

Mental filter: eliminating all positive information in favor of a single negative piece of information.

Cognitive distortions can occur when you focus on the negative and ignore positive signs. For example, you focus on social rejection symptoms and overlook social approval symptoms. This can lead to misinterpreting behavior. For instance, you may perceive a colleague’s yawn during a presentation as disinterest and dismiss their applause afterward. This kind of negative focus can damage your self-esteem and increase self-doubt. 

Dichotomous thinking: splitting efforts into two opposing groups.

For a dichotomous thinker, everything in the workplace is either black or white. An all-or-nothing mindset outlines this condition, as do frequent “should statements.” You may commit to something you must or should do, even if it’s highly unrealistic. For example, you think your work is either perfect or absolutely redundant. There’s no in-between. 

The outcome of holding on to our “should” claims about ourselves or others frequently result in shame when we fall short of them.

Minimizing: reducing the importance of a situation or event.

Victims of this distortion typically downplay an event’s meaning, importance, or probability. This could mean minimizing the impact of a positive event. For example, continuing to think you’re nothing special even after getting a promotion. Or reducing the effects of an adverse event, such as considering serious errors in your work as nothing. This could end in significant losses or wasted opportunities when you refuse to credit yourself.

Tunnel vision: seeing things from a perspective that fits your mindset.

People in this category often accept their emotional reasoning or perceptions as fact. And they do so because it suits their mental state. For example, you may think an overweight colleague at work is lazy. This could result from a biased implicit attitude toward all overweight people. Similarly, you may think people who joke at work are not serious, despite the cognitive advantages of such restorative activities. 

How to overcome cognitive distortions

While recurring patterns of cognitive distortions can be a significant cause of worry, fortunately, there are several ways you can defeat them:

Mindfulness

Mindfulness promotes a sense of awareness and clarity of thought. It can help you recognize your thoughts and feelings in the present moment and observe them without judgment or attachment. You acknowledge that the ideas are useless and let them pass by, keeping in mind that nothing is ever permanent. 

This helps create an impartial perspective, allowing you to see beyond your biases. Additionally, mindfulness encourages acceptance and kindness, reducing the stress and anxiety associated with cognitive distortions. 

Reason with your thoughts

Recognize and challenge your unhealthy thoughts by gathering evidence to support or refute them. Ask yourself, “What concrete evidence do I have that they dislike me?” “Is there proof that they could like me?” 

It may be helpful to consult with others to avoid being locked into one way of thinking when seeking proof. You could also list down alternative possibilities for the scenario. Seeing both sides of the argument will become easier with practice.

Journaling

Get everything out there. A potent and cathartic approach to conveying what you’re going through is via writing. Additionally, it’s a terrific tool for quickly detecting the cognitive distortions you’re using. It can help you decide on the best and most logical course of action.

Over time, you’ll also have a substantial archive of ideas. You can track your development and identify unproductive thinking patterns that may impede your growth.

Grayscale thinking

Try to perceive the middle ground rather than allowing yourself to think in extremes. For example, you may have a challenging coworker you don’t like working with. Instead of thinking I no longer like my work, think I find it challenging to collaborate with XYZ, even though I like my job. 

Nothing is flawless and black-and-white thinking is useless. Learn to recognize your challenges and gain confidence by addressing what you appreciate to enhance your problem-solving skills instead.

Logical approach

The words “should” and “must” can harm how you view yourself and your environment. You can use the logical approach to reinterpret these claims more advantageously and productively. 

For instance, instead of saying, “I should have prepared better,” say, “I wish I had prepared better, but it’s alright that I didn’t. I’ll do better next time.” This way, you can rewire your brain into a positive thinking pattern. 

So, the next time you experience those negative thoughts, defeat them before they defeat you!

Knowledge is the key

There are hundreds of examples of cognitive distortions; some are more relevant in the workplace than others. To ensure you’re working at your best and most productive, it is best to recognize and defeat these distortions. 

Knowledge and awareness are key. Consider how your own distortions might be impacting you. Start by looking into your daily routine with the distortions mentioned above in mind. Once you recognize your distortions, you will be well on your way to overcoming them with some of the tips above.

Every executive and business professional is looking for the secret that will help them excel in their careers. While there is a lot of benefit to attending executive networking events, training seminars, and MBA courses, one of the most productive steps any professional can take is to assess their fitness and cognitive skills. The relationship between better health and fitness and career success is undeniable.

And while every person should be concerned with their physical health, executives need to prioritize their fitness more than the average person. Because they are expected to operate at their peak daily, perhaps even more so than non-executives.

Even the smartest, hardest working person in the room won’t be performing at their best if they’re not eating properly, sleeping normally, or exercising regularly.

Make Physical Fitness Part of your Daily Routine

Making physical fitness part of your daily routine is important if you’re trying to maintain a healthy lifestyle and achieve your business goals. And it is more than just a great way to keep your bones and muscles in good condition. It will keep your brain healthy as well!

Physical activity has been proven to improve a person’s cognitive abilities, including faster thinking, better problem-solving skills, and improved memory. In addition, it can also provide major mental health benefits as it can combat depression and anxiety too.

Enhanced Physical Fitness and Career Success Go Hand in Hand

If you commit to your physical fitness, your overall health and well-being will improve. As will your outlook for career success. After all, with a sharper body and mind, you will be able to achieve greater things. By focusing on your fitness and health, you will benefit in several ways.

1.  You Will Feel Better About Yourself

One of the more positive trends of the 2020s has been a focus on mental health. We are seeing more mental health services being made available in the workplace and a bigger emphasis on work-life balance.

One undeniable benefit of physical activity is the mood-boosting effect it has. Researchers in the UK have found that people who engage in daily physical activity are 20 to 30% less likely to develop depression and dementia.

On the flip side, by not having a regular fitness routine, you leave yourself exposed to a world of physical and mental health problems. Even a simple thing like poor workplace posture can lead to consistent back pain, which can lead to regular bouts of depression and irritableness, which will hurt your performance.

Depression and anxiety are the silent killers of productivity, even amongst the most successful people. If you want to ensure that your mind will be sharp for years to come, you need to consider your physical activity. That is why improved physical and mental health are key success factors in business for executives and industry leaders.

2.  Physical Fitness Makes You Smarter

Just the small feat of exercising a little every day will literally make you smarter. No, this does not mean that every gym rat and PE teacher is a secret genius. There’s plenty of evidence to the contrary.

What consistent exercise does to your body is quite remarkable. Scientists have shown that the hippocampus in your brain, the part responsible for learning, memory, and emotion, increases in size with increased physical activity. There might be no better proof than this to convince you that physical fitness and career success are intertwined. Improved fitness will lead to better performance in both your personal and professional life.

3.  You Will Look Better

Ok, this one is obvious, the more you exercise, the better you look. But the benefits of this in the workplace are a little more complex.

I am not arguing that beautiful and fit people are more successful. Let’s be honest, Mark Zuckerburg, Jeff Bezos, and Bill Gates are not likely what people associate with beauty. But what these people have is good posture and a healthy look.

It’s not simply about losing weight either. Looking healthy can mean having a good posture, a relaxed smile, healthy-looking skin, and a kind attitude.

Establish a Regular Fitness Routine

Now that we’ve established the undeniable relationship between physical fitness and career success. Let’s take a look at how you can get started and benefit from enhanced physical fitness.

Start by making a plan that you can easily commit to. There is no point in setting unrealistic targets. Regardless of your age, availability, or current fitness levels, you should, at the very minimum, aim to spend at least 30 minutes a day being active.

If you don’t know where to start, you should try a weekly mix of cardiovascular and muscle-strengthening exercises. This will give you the optimal mix of improving your heart and lung health. You’ll also strengthen your joints and ligaments to keep you flexible and prevent injuries.

Regular exercise can boost your energy and endurance throughout the day and is truly the secret to career success. As an executive, you’re likely busy with meetings or thinking about work for most of your day, and it can be exhausting. The only way to keep your mind sharp is by keeping your body active.

Enjoy a Good Night’s Sleep

Don’t forget physical fitness doesn’t stop with your physical activity either. You also need to ensure adequate downtime.

Having 6-8 hours of sleep every night is crucial for proper brain function and crucial for career success. However, getting to bed can be difficult for overactive people such as executives, and it only gets trickier as the years go on. Luckily, another benefit of regular exercise is having better nights of sleep. Doctors have discovered that regular aerobic exercise causes the body to release endorphins that trigger your brain to wind down.

You likely don’t need a doctor to tell you why sleep is important. So, if there is any proof out there that just a little bit of exercise can help you get your 6-8 hours a night, why wouldn’t you do it?

What Are You Waiting For? Fitness and career success are connected!

Across multiple categories, researchers have shown that good health and fitness improve career success.

However, getting started on improving your fitness routine can be tough. If you’ve ever started a diet, you’ll know that next Monday is the best time to begin. So, if you’re looking for a sign, let this be it.

Committing yourself to a regular fitness routine will help you in your personal and professional life. You will quickly see improvements in your attitude, sleep, and work performance. If you’re looking for a way to improve your performance, there is no better, easier, or cheaper answer than just a little bit of daily exercise.

Do you know that the proper desk posture can make you healthier and even more successful?

A good workplace posture yields a lot of physical and mental benefits.

The most obvious are fewer aches and pains. These usually plague the back, shoulders, and arms, but eventually, the hips and knees. Avoiding pains is the key to performing at your best in the office since it helps you maintain focus on the tasks at hand.

Of note, you feel less stress when sitting up straight. It has even been claimed that this position increases testosterone while reducing cortisol (stress hormones) in the body.

We all need to cope with our rampant stress, and all advice is welcome. In regard to posture, there is a scientific condition called “embodied cognition.” It has to do with physiological arousal, defined as a jump in pulse pressure and cardiac output. When this happens, a coping response to stress is activated.

What is to be avoided at all costs is slumping. It leads to lower levels of this desired form of arousal. You will be more susceptible to stress and feel helpless to cope.

The concept of embodied condition is useful in understanding the relationship between the body and the mind. We should know how our bodily experience impacts our cognitive and emotional states – and vice versa.

It has been theorized that muscles and hormones send signals to the brain from our body posture. We start to feel sad or stressed. Slumping is a self-fulfilling prophecy.

Proper desk posture, on the other hand, does wonders for the diaphragm and lungs, helping them to expand. Slouching does the opposite. Better breathing means improved memory and increased oxygen to the brain. It has been conjected to reach 40%.

In studies, it has been shown that executives feel more positive and empowered when sitting with a straight back. In fact, they feel more inclined to tackle tough issues at work. A negative mood can also be wiped away with good posture, believe it or not.

Depression avoidance is another major benefit, according to Science. Proper desk posture even aids digestion because of the improved position of the core muscles and organs. We all know that good digestion means more energy in the afternoon to cope with your tasks in the office.

Did you know that good posture is also a confident posture? Slouching is a “doubtful” posture. This means you are leaning forward with your heading drooping down.

 

But What Happens If You Do Not Sit Properly?

If you are like the majority of us, you sit at a computer at home or work for hours on end, up to eight or nine per day. The negative effects of the poor sitting posture can be pertinent.  They include anything from rounded shoulders, a potbelly and headaches to back, neck and body pains and muscle fatigue.

But the list continues. Poor posture can even lead to the chronic, long-term damage to nerves as well as to the carpal tunnel, high blood pressure, muscle swelling, and even a loss of muscle strength.  

No one wants such ailments and, in fact, they can aggravate other conditions. The worst-case scenario is damage to the spinal cord. There are even possibilities of cardiovascular harm. Who knew that sitting improperly could wreak such havoc? It has not previously been associated with long-lasting and negative effects.

If we knew that poor desk posture was so destructive, we would rethink what we do. Yes, we all value business productivity and will do what is required to ensure it. Good health is also a bonus.

Good desk posture needs to get our attention fast or suffer the consequences. If you are even a little uncomfortable, it is a clear sign of the need for a change. A proper desk posture is mandatory for everyone, but especially for those with any degree of back pain.

It is important to learn how to sit properly with illustrations. You can then adjust your chair optimally, so you are in the right position facing your screen with your hands on your keyboard and mouse.

All of a sudden, sitting has become complicated. Now you need some guidance.

 

General Tips to Maintain a Proper Sitting Posture:

In fact, a consensus exists among the experts on how to sit properly on a chair or on a stool. The tips below apply also to the office environment and can help you to maintain the proper desk posture.

 

Your Posture on the Chair:

– Start with back straight and avoid any hunching. Pull your shoulders back and keep the buttocks toward the end of the chair.

– The back should rest against the back of your chair as much as possible. A lumbar pillow can help.

– Set your chair at a 100-110 degrees recline to reduce spinal pressure. A 90-degree position is not necessarily the best. Experts prefer you to take a reclining position to reduce any residual tension.

– Try to establish a 2-3 inch small gap between the bottom of your thighs and the seat edge of the seat to reduce any pressure on the underside of the thighs.

 

Your Head and Your Shoulders:

– An upright angleis mandatory for the head, your ears being aligned with your shoulders. Tilt your head forward a bit (just 15 degrees). This is called “text neck.” It works to double the pressure on the neck since the weight of the head has doubled.

– Relax and untense the shoulders. This can be very tiring on the muscles.

 

Your Hips, Knees and Feet:

– Above all, do not lean. Just keeps your hips even. It will help distribute your body weight.

– The knees should always be at a 90-degree angle. Keep them even with the hips – or slightly lower.

– Put your feet flat on the floor. If you must, set them on a footrest.

– It’s a habit, but don’t cross your legs; it restricts blood flow.

Particular Tips for the Proper Desk Posture at Your Computer

Sitting before a computer at home or work mandates some tactics. One is to keep an optimal distance between the screen and your eyes. Then there is the matter of arm and wrist position.

Neck and Monitor Positions:

– Set the position of the computer monitor, so the text at the top is eye level.

– Keep the neck in a neutral position. It is best to have the screen directly in front of you to prevent too much turning of the neck.

– An arm’s length distance is ideal, at least 20 to 30 inches.

– It is highly recommended to use a headset or your speakerphone for calls. NEVER hold the phone between your ears and shoulders. It will surely lead to uncomfortable muscle strain.

 

A Proper Desk Posture Means the Right Keyboard and Arm Positions:

Keep also in mind some essential guidelines for the proper typing position. The way you place your keyboard and mouse will impacte positively or negatively your desk posture:

– Armrest height is crucial. The recommendation is keeping the elbows at a 100-110 degree open-angle.

– A slight negative tilt of the keyboard is best when sitting upright.

– The hands need to be slightly lower than the elbows when typing. Maintain the fingers pointing downward.

– Avoid twisting the wrists in any direction: up and down or side to side.

– Use a keyboard tray to get the desired keyboard and mouse angles. Extra tip is to buy a large tray which will accommodate both.

– Some keyboards have convenient palm rests. But you don’t always need it. Why rest your wrists when typing anyway? Your wrists will turn unnecessarily, leading to strain.

– The keyboard has been designed with shortcuts, so use them to minimize strain. Plus, the mouse is there for a reason!

 

Special Posture Tip

Probably the most noteworthy tip is to avoid sitting for long periods, anywhere. It is a known health hazard, according to experts. Exercise can help but is not a panacea. Your best at this point is a posture corrector, an excellent device for those who remain confined to their desks for hours on end. It will be the death of slumped and rounded shoulders.

Therefore, establish a rule: no sitting more than 30 minutes at a time.

Read: Do Posture Correctors Work for Sedentary People? Scientific and Medical Reasons Why You Need a Posture Brace

Read also: How to Fix Rounded Shoulders. The Ultimate Guide for Desk Potatoes.

Have you ever thought about the importance of drinking water?

How important is drinking water for human beings?

Think of it this way. How important is to put fuel in a plane? It’s very important, right? 

Well, the same can be said for getting enough water for your body.

Just like a plant that wilts without water in just a day, so does the human body.

Read on to learn about the importance of drinking water for general well-being.

 

1. Our Body Is Mostly Water and, Without Water, We Die

It is common knowledge that we are 60% water. If you weigh 70 kgs, you contain 42 liters. Did you know, however, that we can’t store water? We are in the process of losing in from evaporation – through the skin, in urine and feces and from just breathing.

This means it must be replenished to avoid dehydration. The consequences can be serious, if not fatal. We can’t overstate the importance of drinking enough water, given the daily loss that takes place. 

If you want to estimate how much water you lose a day and how much to drink to compensate for the loss, have a look at this post:

How Much Water Should I Drink a Day?

 

2. Drinking Water Improves Brain Functions

We gave you the stats on the water in the body, but did you know that the brain alone is 73% of the liquid miracle. Our CPU, or central processing unit, must be as hydrated as the rest of the body. Otherwise, nothing functions at its best.

Studies have shown what happens when you fail to drink enough. You are less alert and focused, and your short-term memory declines. In fact, the brain cells are in decline. They need water to operate and must regain balance for maximum efficiency.

If you want brain performance, stay hydrated. So says a study from the University of Barcelona, Spain. It claims that even a small degree of hydration will affect attention and psychomotor function. Most skills will decrease.

Why not nip any problems in the bud, especially you, busy executive!

Find Out the Reasons Why Executives Should Focus on Proper Hydration at Workplace

 

3. Drinking Water Regulates Body Temperature

If you have ever felt faint from the heat, you know what body temperature rises can do. We regulate it by sweating through the skin, our largest organ.

We must control this process, especially in the heat or when exercising extensively.

You must sweat to keep cool, but the more you release water in this way, including electrolytes, the more you need to drink to regulate your body temperature, especially under duress. Anyone sweating in the gym or outdoors on a sunny day must be vigilant, cool down, and avoid hydration by drinking water.

 

4. Water Is Important for the circulation of the Blood Oxygen

The health implications of water are many. It helps combat high levels of cholesterol that are known to damage blood vessels, causing a loss of elasticity. If it is hard for blood to flow, you will incur circulatory problems and ill health.

Keeping off saturated fats is mandatory. It also helps to drink lots of water. Remember that blood is half water!

 

5. Water Helps You Lose Weight

Weight loss comes from eating less. It is a fact of life. But water plays a part as well. It helps burn calories – by 30%. Those who count will want to maximize the amount that is converted to fat.

Experts say that you should drink half a liter before working out. This will boost your metabolism enough to burn more calories so that you lose weight.

A study revealed that drinking water before breakfast reduces the calories consumed by 13% for an average meal.

 

6. Water Aids Digestion

Water is essential to the body and the brain. You may not know that it aids digestion.

Water (and other liquids) break down the food we eat to process them for elimination. We absorb nutrients along the way, like vitamins and minerals. You want the food to move quickly through the intestines, so they must be flexible and smooth. Water maximizes digestion and lubricates the gut.

 

7. Drinking Water Curbs Constipation

No one wants constipation. It is painful to eliminate those small hard stools. Medication can be the culprit along with low-fiber intake.

A poor diet, however, can be offset by drinking water, according to Science. You will appreciate softer stools and fewer bouts of constipation.

Interested in other tips to prevent constipation naturally?

5 Natural Ways to Fight Constipation Naturally

 

8. Water Flushes Body Waste

Digestion is an essential process of the body that occurs daily, resulting in the removal of urine and feces.

The kidneys need water to filter waste from the blood. Flushing toxins is vital for good health. Without water, the kidneys can’t do their job. You need to eliminate excess electrolytes like sodium, potassium, and urea. These waste products come from digesting protein.

 

9. Water Can Prevents Kidney Damage

Okay, we now know the importance of eliminating waste and keeping the kidneys in proper order.

There is another reason. Kidney stones can form if you become dehydrated.

The more urine you produce, the more bacteria can be flushed out with fewer or no urinary tract infections (like cystitis). Drink water and save your kidneys. They work hard.

 

10. Drinking Water Increases Energy

If you don’t drink water often and in sufficient quantity, you may notice more fatigue.

Oxygen is slower to reach the brain, and your heart is pumping away to get enough to the body organs. You will feel tired and less alert.

Plus, nutrients won’t reach the cells, including those of the brain.

Stay energized by drinking as much as you can. You will be able to concentrate on any tasks at hand.

Find Out More Science-Based Benefits of Drinking Water at the Workplace  (Infographic)

 

11. It Protects Your Tissues, Spinal Cord, and Joints

The joints need lubrication along with the spine and all body tissues. Joints contain synovial fluid to ease friction against cartilage. In short, the bones can rub together if not lubricated.

In addition, you need water to build your muscles, which aids joint protection. In fact, muscle tissue is composed of 75% water. It enhances protein formation to protect joints.

You should know that muscle tone will be reduced during dehydration such that your muscles will not contract properly.

Those plagued with joint pain can get relief with water intake. Water makes cartilage softer and smoother. Without it, you get the friction that causes chronic pain. Think of a wet sponge. When it dries out, it becomes stiff. Such is the case with cartilage. So drink water to avoid the problem and reduce pain.

 

12. Drinking Water Maintains Blood Pressure

High or low blood pressure is the source of numerous body ills, and they are unfortunately quite common. Water is the best medicine in helping maintain blood flow, better than many medications. What’s more, water reduces heart rate.

Imagine: it happens only after fifteen to twenty minutes. Medical professionals know that water prevents the vasovagal reaction with syncope in blood donors, especially those at high risk for this event.

In addition, it is of significance that water can reduce hypotension. With proper water intake, we can increase low blood pressure and mediate the consequences.

 

13. Drinking Water Boosts Muscle Performance

We all want better muscle control and performance whether we exercise or not. But gym buffs, in particular, can achieve the best results after drinking water during workouts. If you lose even 2% of your fluids, your goals will be minimized.

Then there is the issue of hydration recovery after exercise. Water improves muscle strength recovery across the board.

 

14. Drinking Water Forms Saliva and Mucus

Saliva, not surprisingly, is made of 98% water.

Also in this fluid are mucus, enzymes, and electrolytes. Saliva breaks down solid food enhancing digestion.

The amount depends on your water intake. Old age and stress can impair its formation.

You may notice that your mouth feels dry before an important presentation at work. You can solve the problem with immediate water intake.

 

15. Keeping the Mouth Clean

We need to keep our mouths clean to avoid the accumulation of bacteria, which causes bad breath.

Water will also wash away residual food particles that cause tooth decay. Bacteria love sugar as much as we do. It creates the acid that wears down our precious enamel, the outer shell of the tooth.

Sure, you can try water as panacea and cavity prevention, but why not reduce the intake of sweets and sugary beverages.

 

16. Water Fights Illness

It is well known that water can prevent certain medical conditions like constipation, kidney stones, and urinary tract infections.

As discussed, it can lower hypotension. In fact, drinking water can prevent other chronic diseases. They have various origins from lifestyle and environmental influences. Even mild hydration can cause death in some cases.

There is never a time to avoid good hydration. It reduces so many risks like urolithiasis, asthma from exercise, infant hypertonic dehydration and hyperglycemia stemming from diabetic ketoacidosis.

Even fatal coronary heart disease, venous thromboembolism, and heart attacks can be kept at bay within proper water intake.

 

The Myth of the Importance of Drinking Water for The Skin

Most people accept the “fact” that water improves the skin. All you have to do is drink away and your complexion will glow. But this is actually a myth.

You don’t look “moisturized” after a glass of water, nor will you see less acne or dermatitis.

While water helps the body retain good health in so many ways, it is not a way to flush toxins from the skin. Don’t listen to the articles on the internet about water being a beauty protocol.

The reality is that water will not prevent wrinkles. It is a matter of how much sun damage you experience through your life and the genes you inherited.

 

The Bottom Line

Overall it is safe to say that water is the essence of life. It is everywhere on the planet and in the body.

Tissues and organs can’t function without it, and the brain won’t work to the maximum. We lose water all the time, day or night, and need to replenish often. It is simple hydration.

Not only will hitting your daily recommended intake help you maintain your current state of well-being, but it may also even improve your performance at work.

Get Ideas to Stay Hydrated at Work and Boost Your Performance!

Have you tried to find an answer to “how much water should you drink a day?”

I have.

I wanted to validate the conventional wisdom that says we should drink 8 glasses of water a day.  I had a look at the recommendations of respected health institutions and medical bodies, but they are so confusing.

Just look at the list below on.

Water Intake Recommendations:

1. The National Academies of Sciences, Engineering, and Medicine

– For men: 3.7 liters or 125 ounces.  

– For women: 2.7 liters or 91 ounces.

 

2. World Health Organization

– For men: 2.9 liters or 98 ounces (Sedentary, Temperate Environment)

    4.5 liters or 152 ounces (Physically Active and/or Increased Temperature)

– For women: 2.2 liters or 74 ounces (Sedentary, Temperate Environment)                      

    4.5 liters or 152 ounces (Physically Active and/or Increased Temperature)

 

3. National Health and Nutrition Examination Survey, 2009–2012

– For men: 3.46 liters 117 ounces.

– For women: 2.75 liters or 93 ounces.

 

4. UK National Health Service (NHS)

– For men: 6-8 glasses.

– For women: 6-8 glasses.

 

5. Healthline.com

– For men:  3 liters or 104 ounces

– For women: 2.1 liters or 72 ounces

 

6. The U.S. Dietary Guidelines 2015-2020 

These guidelines do not recommend a specific daily water or fluid intake, but they do recommend choosing plain rather than flavored water and juices with added sugar. 

 

As you can see, every institution gives different advice! Some do not give any specific recommendation at all…

Additionally, most of the recommendations do not say if they are for people with sedentary office jobs, like me.  Maybe they make reference to people who work physically and sweat a lot during their working day. Or maybe they are simply average numbers for general population.

Uff…It is a mess.

I thought that some articles on the internet could help solve this puzzle, but most of the posts on the Web provide us with simplistic and often contradictory recommendations.

So, I did my own research and now have a clear answer for you in this article, which will not be simplistic because body hydration is a complex topic.

 

Is There One Simple Recommendation on How Much Water We Should Drink a Day?

No!

First, there is NO hard data that can support a set number of glasses per individual.  Scientists are not able to define objective, accurate measurements on how well hydrated the general US or European populations are.

Secondly, we are all varying shapes and sizes, and have unique needs dependent upon our health state.

Thirdly, our needs depend on the amount of water we lose every day, and this depends not only on our constitution, but also on where we live and what we do during the day.

But, why is it so important to supply your body with water regularly?

 

Why Should We Actually Drink Water Every Day?

The answer: because we lose water continually, 24 hours a day; and without water we die. Our bodies need sufficient water to function properly. Water is needed by our cardiovascular and neurological systems, by our muscles, bones, etc.

Our body water (60% of total body content) is continuously removed through:

– Breathing

– Urine and excrement

– Sweating

 

If you do not replenish this lost water, you get dehydrated; and this has serious consequences:

– Mild dehydration (1–2%) affects cognitive performance and memory.

– Moderate dehydration (up to 4%) makes us irritated, sleepy, increases respiratory rate, causes headaches and decreases muscle strength.

– Severe dehydration (more than 8%) may lead to death.

 

This means that the objective of drinking water is to compensate for the continuous loss we experience every day.

So, the answer to the question, “how much water shall I drink a day”, depends on the amount of the water you lose every day, right?

Yes, and here it gets a bit complicated…

 

Factors That Determine Water Loss

It is extremely difficult to determine how much water you should drink a day, because everybody loses different amounts of water.  Even the same person loses different amounts of water during two consecutive days.

Why is it, so?

Here are the most widely recognized factors that influence your water loss.

– Your job type: it is pretty obvious that a person who sits all day at a desk will lose less water (sometimes significantly less) than a person who works physically outdoor on a hot day.

– Atmosphere and temperature: If you live and work in a hot, humid environment, you will require more water. High temperature and humidity increase sweating and respiration rates. To lose less water, turn on the air-conditioning during hot summer days.

 

– Physical exercise: Again, a pretty obvious thing: people who exercise lose more water than couch potatoes. This water loss increases with the intensity of the exercise.

– Health Condition: Your body loses liquid when you have a fever, diarrhea or even when vomiting.

 

So, How to Estimate How Much Water We Lose a Day?

In the scientific literature we can find some good estimations about the water loss of average individuals.

Daily Water Balance in Your Body:

 

Respiratory loss                             from     – 250   to      – 350 ml/day

Urinary loss                                     from     – 500   to   – 1,000 ml/day

Fecal loss                                          from     – 100   to       – 200 ml/day

Insensible loss                                from     – 450   to    – 1,900 ml/day

TOTAL LOSS                                     from  – 1,300   to   -3,450 ml/day

Metabolic water production      from      +250   to     +350 ml/day

TOTAL NET LOSS                           from   – 1,050  to    -3,100 ml/day

 

Now let me explain the table:

Respiratory loss means that you lose water when you breathe. You also lose water when you visit the restroom to do your necessities.  In this case, we speak about urinary and fecal loss. Insensible loss is through the skin when you sweat.

On the positive side, our bodies also produce water during metabolism and energy production. This is what you see in the table under the “metabolic water production.”

A person at a sedentary job, with an average body size, loses each day between 1.05 and 1.5 L.

This obviously does not include any physical exercise like jogging, swimming and gym visits before or after work. This water loss (sometimes significant) is additional.

If water loss is dangerous, maybe you should drink larger amounts to make sure you are never dehydrated?

 

But…Does It Make Sense to Over Hydrate?

The evidence that over hydration is beneficial is not clear. Importantly, drinking too much water can be dangerous. It may even lead to death in extreme cases.

Find out Why Drinking Too Much Water Can Lead to Death

 

Moreover, too much water may deplete the minerals, especially potassium and magnesium, that are essential for health. It may also lead to fatigue as our kidneys must work harder. 

Slight over hydration is OK. Excess water is normally removed efficiently from the body. Of course, this does not apply to people with renal problems. They must control their water consumption with their HCP.

Over hydration may make sense If you are following a diet high in sodium; then you may need to drink more water to flush out that extra sodium that can be harmful to your body.

There are also some medical conditions like urinary tract stones and bladder infections that require more water intake. But again, always consult with your doctor.

The conclusion: it makes little sense to over hydrate unless there are specific medical indications.

It is important to remember as well that all healthy foods contain significant amounts of water. Let us have a look at the water content of different foods.

 

What Counts As “Water”?

You can find water in all kind of foods. So, what counts as water? Here is the answer:

1. Fruits and Vegetables

Fruits are made principally of water. A pear is 84 percent and a banana is around 74 percent, while watermelon is 92 percent water. Different organic products that are equivalent to or more than 90 percent water are fruits like grapefruit, melon, and strawberries. They also provide a wide range of minerals and vitamins.

Many vegetables have more than 90% water content. For instance, celery, lettuce, and radishes contain 95-96 percent water. Zucchini, tomato, spinach, and eggplant contain about 90%.

 

2. Dairy Foods

Foods such as ice-cream and yogurt are high in water content. Plain low-fat yogurt is almost 89%, while a low-fat vanilla dessert is 61% water. Indeed, even cheddar cheese has nearly 40% water content.

 

3. Different Sources of Water

Juices, soda, soft drinks, and smoothies can be hydrating; however, they can be high in sugar and calories. Tea, coffee and alcoholic drinks also provide water but cause you to lose more when you pee. Sports beverages have high water content. Energy drinks are not quite the same as sports drinks. They contain sugar and stimulants, similar to caffeine.

If you want to maintain a healthy diet, remember that a 30-year-old, sedentary male should aim for 2,400 calories while 30-year-old sedentary women should consume 1,800 calories per day. Be sure to avoid drinks high in calories. You may consider drinking a cup of green tea!

 

How Much Water Should I Drink a Day, Then?

It is clear that it does not make sense to drink too much; but not drinking enough can cause serious problems.

If you have a sedentary job, your working environment is not hot and humid, on that particular day you do not exercise, and you have a small constitution, then your daily water loss may be as low as one liter.

Assuming you have a healthy diet laden with fruits and vegetables, about 20-30% of your water requirement may be covered by the food you eat.

Therefore, a general guideline, the recommendation of 8 water glasses a day could mean over hydration. But your water loss personal. Maybe in your case 8 glasses is far too little.

Therefore, I suggest NOT to have a fixed number of glasses or bottles in mind.

Actually, assuming that you drink water regularly, it is probably more important to know WHEN to drink water than to control HOW MUCH water you drink a day.

– Follow a healthy diet loaded with lots of fruit and vegetables.

– Always drink water with meals.

– Slightly increase consumption when the environment becomes hot.

– Have a water bottle at your desk and sip slowly from time to time.

– Always replenish lost water after physical exercise (but not excessively).

– Consider increasing your current water consumption if you are obese or you have a specific medical condition. Please talk to your physician before you decide to follow this advice.  

 

For further advice on drinking water at workplace, please have a look at this post: “Stayed Hydrated at Work in 7 Easy Ways.”

 

The Bottom Line

In reality, we are losing water even through the basic act of breathing. But the exact daily water loss is very personal and depends on your body constitution and physical activity level.

Our objective should be to adjust our water consumption to our specific needs and not to adhere blindly to any specific recommendation.

Please let us know in the comments below about your personal strategy for water consumption. I am also interested to know how you have found out how much water you should drink a day.

“Do posture correctors work?” This is a frequent question we receive from our readers at ManagerUp, especially from those considering buying one.

What triggers this interest?

Many of our readers are searching for an easy solution to correct bad posture. Many spend the majority of their day sitting at a desk. As so much of our work is technologically driven, we are forced to sit for hours on end, staring at a computer and answering phone calls.

The truth is, we are not suited to remain in one position for a prolonged period of time! The sedentary positions we subject ourselves to almost daily can lead to poor posture. This “bad” posture inevitably results in muscular imbalances, tension, and discomfort. The worst of it is that the pain can be chronic.

Although everyone’s posture is different. Poor posture usually involves some degree of slouching or rounding the shoulders forward. This causes tight chest muscles and weak shoulder/upper back muscles.

Unfortunately, fixing the issue is not simple. We can’t quit our jobs; and for many of us, we cannot stop working at a desk. 

Different questions arise: how to stop slouching? How to avoid too much sitting in the office? And of course, can posture correctors make our day-to-day work more comfortable and prevent an manage pain?

 In this article we will tell you:

 

– What a posture corrector is.

– How posture correctors work.

– Are they beneficial?

– Is there scientific evidence behind posture correctors?

 

With all this knowledge, you can decide if a posture corrector is right for you. But before we answer the question, “do posture correctors work?”, we will now explain what they are.

 

What Exactly Is a Posture Corrector?

A posture corrector may also be referred to as a posture brace or posture belt. There are many different types of posture correctors on the market but most involve two straps crossed like an “X” that loop around the shoulders, pulling them back.

Some of these posture braces can be adjusted and tightened. They work to sustain forward shoulder positioning and provide support allowing your spine to maintain a straighter, more neutral neck and back.

Now that we know what posture correctors are, how do they work?

 

How Do Posture Correctors Work?

The purpose of a posture corrector is to align the shoulder and chest muscles. In short, a posture brace is designed to restrict slouching and the hunching down of your shoulders by holding your back into a fixed, straight position.

These postural correctors entail what is called “tissue adaption.” This means that the body becomes accustomed to its current position for a considerable time.

Here is what happens: the chest muscles shorten while those of the back length in the process of adaptation. A brace can modify this reaction by pulling the muscles into a neutral position. You should stop slouching!

It gradually allows you to maintain a straight posture automatically after prolonged use. Some find it uncomfortable at first, but since you will wear it for some time, you will get used to the way it holds you up.

Remember, as your muscles are trained to keep an upright position, they eventually learn to be in this posture without the trainer. You won’t revert to the old stance after your muscles are lengthened.

 

Do Posture Correctors Work According to Medicine and Science?

Let’s have a look at the benefits of posture correctors and see whether they have been proved by science. Here they are:

 

1. Improves Alignment

When you have a desk job and spend more than 8 hours there daily, you tend to exhibit a slouched posture with a forward head and rounded shoulders.

Posture correctors help to realign your spine, pulling back your shoulders back and lifting your chest to get proper alignment.

 

2. Improves Self-esteem

An erect posture is certainly a sign of high self-esteem and confidence. This is the position of many Studies. The results are clear: those who stand or sit with good posture are more likely to experience better concentration and attentiveness. The ensuing confidence builds self-esteem.

A posture corrector brace enhances better posture and improves appearance, building self-confidence and improving productivity in work.

 

3. Pain Management

We all have had some degree of neck pain, no doubt from sitting in poorly-designed chairs at the office. Busy execs can’t even take a moment to relax and stretch.

A posture corrector brace decreases the external, unwanted forces on the body due to incorrect posture, thus relieving neck pain back pain or pain in the shoulders. You get more shoulder and spine support, with a bit of immobilization, to ease discomfort and chronic pain.

 

4. Rehabilitation

Those with neck, shoulder or spine injuries need extra help. You want to reduce movement in these areas. This entails some degree of immobilization to ensure rehabilitation and a speedy recovery.  Many don’t realize that posture correctors work wonders on injuries.

 

5. Improves Mental State and Mood

Numerous studies have found correlations between posture and mood disorders, including depression and anxiety.

Again, try sitting upright as you are reading this; you may feel more ready, in charge, and even more powerful.

In one study, 86% of the participant students reported that it was easier to recall negative memories and emotions when in the slouched forward position. In comparison, 87% found it was easier to access positive memories and emotions when sitting in an erect position.

 

6. Prevention

It is not just about improving bad posture, but also about prevention. If you are concerned, why not take precautions before anything happens. We all want good posture but are often lax about it with our sedentary lifestyle.

The old saying, “an ounce of prevention ….” is quite true. Nip bad posture in the bud before chronic pain becomes your condition.

Those who sit at a computer are the worst culprits. They need posture correctors more than anyone else.

It is not inconvenient for most executives to don a brace for some period during the work day. You will want to do it knowing the many health benefits.

 

7. Reduces Headaches

 If you are a chronic headache sufferer, you may find your headaches improve after using a posture brace, as many are caused by neck tension. In fact, tension headaches are present in approximately 78% of chronic headache sufferers. Improving posture is one of the first suggestions when it comes to the nonpharmacologic treatment of chronic headaches.

 

8. Biofeedback

Some posture correctors work as biofeedback to the brain by sending signals when the body is about to reach a bad posture, such that the brain alerts the person to revert to a more aligned posture.

 

9. Fights Lethargy

So many people complain of feeling tired and lazy. It may be due to poor posture. Why feel down about it when you can correct lethargy. The experts know that energy is enhanced from better alignment of the spine, thus impacting productivity.

A posture corrector brace can fix spine alignment, eventually making you less lethargic and more energetic.

 

10. Better Breathing

It is scientifically proven that a straight back makes breathing easier, as the lungs are less compressed and have more breathing space. The proper posture will improve mood, energy and the intake of oxygen. Oxygen-rich blood is extremely healthy for your muscles, circulation, digestion, and skin.

 

11. Reduces Stress

Cortisol is produced when the body is in a state of stress. Just by straightening up, you can become more relaxed.

 

Many readers ask not only “do posture correctors work”, but also when and for how long can they be used.

 

When Can Posture Correctors Be Used?

In general terms, they can be used any time you show bad posture, feel neck or back pain or if you slouch or have rounded shoulders.

Incorrect posture and alignment create a muscular imbalance that negatively impacts your emotional state, sitting position and ability to live an active lifestyle; and they can cause postural abnormalities like kyphosis, lordosis, scoliosis, a flat back, rounded shoulders, etc.

Thus, posture correctors can be used to treat the following conditions:

– Sports injuries like strains, sprains, shoulder instability, a clavicle fracture, and broken collar bone.

– Bad posture like lordosis, kyphoscoliosis, thoracic kyphosis, hunchback, and a misaligned spine.

– Pain associated with slouching, osteoporosis and collarbone injury.

– Loose ligaments.

 

How Long Should We Use Posture Correctors?

 We have heard this question over and over. People expect an instant result, although it’s not how it works. Improvement doesn’t happen overnight.

Correctors may fix your posture in the moment and make you look taller and more in shape, but your body will revert to its original posture after you remove the brace. Give the process adequate time and you will surely see results.

Let wearing a corrector become your new habit. The time length will, of course, vary from person to person, but the device will eventually strengthen and straighten your spine. On average, users wear it for about 20-25 minutes each day. When not in use, try to maintain good posture.

With the device on, you will experience mild muscle soreness, prompting you to keep good posture and not revert to your old stance. Wearing posture correctors for a few months (at least 4 to 6 weeks) can make a remarkable difference.

So what is the final answer to the question, “do posture correctors work? The answer is yes, posture correctors work and we recommend them. Most are reasonably priced and may, indeed, prove to be a good investment, especially if you spend the majority of your day sitting at a desk.

Before you buy one, please read the following recommendations.

 

Recommendations for Using a Posture Corrector

– It is highly recommended that you get a brace made specifically for you as everybody has a different posture.

– Go through customer reviews thoroughly before purchasing a posture corrector brace to find the trustworthy products available on the market.

– Buy one that can be worn hidden beneath your clothing.

– Ensure that the device fits properly (tight enough) and pulls your shoulders back without strain on the neck and back.

– Learn to use the device when your posture is deficient, which may be at work, particularly in the afternoon. If you start to slough, it is definitely time.

– Wear the posture corrector often as needed at first. The more the better as you will eventually decrease the time when your posture improves.

– You may choose to wear posture corrector while exercising if you don’t find that it restricts your movement. Never wear it if you experience back pain or difficulty breathing. If it is too tight, just loosen it as needed.

Interested in Other Tools for a Good Posture?

Try a Standing Desk to Avoid Too Much Sitting in the Office

Have a Look at this Simple and Discreet Posture Coach

Do you have a posture corrector? Please, share your comments with us!

 My bottle of water stands right next to my keyboard. And yours? Do you sip water throughout the entire working day?

Like me, do you want to avoid dehydration and maximize your brain performance, energy and attention span? We all know that water helps with that.

But not everybody knows that drinking too much water can be dangerous. Are you aware that drinking too much water can even lead to death?

Anything we consume in excess is toxic. Water is no different. It can be the elixir of life, but it is also a poison.

The good news is that it is extremely unlikely to be a problem in the office environment, unless you suffer from certain life-threatening diseases.

This article is important for those who do a lot of sports. After intensive physical exercise (like a marathon), we tend to drink large amounts of water, and that can be dangerous.

Did I get your attention?  Please read on.

 

Is Drinking Too Much Water Harmful?

The short answer is, yes.

Think about it. The kidneys can only do so much filtration. Yes, they control water and sodium content in the bloodstream, but too much consumption can tax these organs. They can become flooded!

Here is what happens. When you drink too much water, the blood actually becomes “waterlogged” believe it or not and the cells become saturated. Most of the time everything is in balance as water passes through cellular membranes. Your kidneys are trying their hardest to flush out the water, but if they can’t the sodium content is diluted.

The result of over doing it is swelling of the cells as water rushes in to balance sodium dilution. This condition is known as water intoxication or poisoning. Another name for it is hyponatremia. In short, the sodium concentration is too low.

Most of our bodies can handle some degree of swelling. We know that fat and muscle tissue can expand and stretch as it is soft and flexible. But what about the brain? Bone is pretty hard so don’t expect it to adapt.

Swelling in the brain causes undue pressure resulting in headaches, drowsiness, confusion or other unnatural states. The more pressure there is, the more the likelihood of damage, coma, and possible death. This only takes about ten hours.

 

Is It Frequent To Die From Water Intoxication?

No, it is not.

The British “Mirror” reported that people have died drinking too much water, but it was during activities like yoga and lawn bowling. But deaths from water intoxication are not common.

Although deaths caused by water intoxication are very rare, it is quite common during sport events. For example, 13% of Boston Marathon participants in 2002 showed signs of over hydration.

 

Is Drinking Too Much Water A Real Danger for Sedentary People Like Managers and Executives?

The risk of dying after drinking too much water at your desk is close to zero. It is also not very likely that you will get water intoxication when you sip the water in front of your PC. So please do not stop drinking water as it has a lot of benefits for your cognitive functions and performance.

Find Out 5 Science-Based Benefits of Drinking Water at Workplace

 

Where there is cause for concern is during intense exercise like a marathon race or during military training. The New England Journal of Medicine reported in 2005 that almost one-sixth of marathon runners experience debilitating conditions like hyponatremia.

In addition, excess water consumption can result from some type of forced situation or abuse. Of course this is unusual.

It may happen during a fraternity hazing. Such was the case in 2005 at Cal State Chico when A\a pledge who was forced to drink enormous quantities of water between push-up sessions died on site.

These cases do not apply to the corporate world. However, certain kidney conditions may send up a red flag warning about water consumption in any location. The afflicted must be coached to avoid over hydration at all costs to avoid water intoxication and stress on these vital organs.

 

How To Know I Am Drinking Too Much Water?

If you are used to intense thirst after exercise, you might well be taking in too much fluid. Overhydration is a scary situation – and quite dangerous.

There are signs, however, to help us stay in control. Do you experience any of the following?

 

1.You want more water even after quenching your thirst.

2.You seem to urinate quite often and through the night.

3. You notice that your urine is very light, almost clear.

4. You have bad headaches, usually in the day time.

5. You feel drowsy and confused and don’t know why.

6. You are tired all the time.

7. You notice that your hands, lips and feet look swollen.

8. Muscle cramping and weakness are frequent.

 

How Much Water Is Too Much?

You might not have experienced it, but over hydration is possible at any time you drink too much water for the body to process. Experts say drink eight glasses a day but some people think they are healthier at ten or more.

Intake guidelines are flexible but no one wants to have the life-threatening condition called water poisoning. You must consider what is average for you and stick with it. Factor in your exercise level, age, gender, type of nutrition and general health.

Never gulp it all at once. It is best over a longer period of time. Your kidneys can only flush from 20 to 28 liters of water per day. If you look at the hourly amount, it is only one liter.

The kidneys excrete 0.21 to 0.26 gallons, so you have to limit your intake to accommodate this rate, and it is for a healthy kidney only. You can’t take in more than can be excreted out.

A marathon runner does worry about hydration, but the person must also consider vasopressin levels. If they go up under the duress of the competition, kidney function drops. Yes, the runner sweats, but it is worse to achieve a net gain in water.

People who exercise are often ignorant of the basics and they assume they must replenish sweat. But you can get hyponatremia after a few sports drinks. If you sweat 500 milliliters per hour, then it is okay to take that much in.

But who knows how much they sweat anyway? Experience will help for a marathon runner or active athlete. Be cautious and listen to your body as there is no tool for absolute accurate measurement. It should be about thirst, and nothing more.

Get more information about drinking water in the following post: 

How Much Water Should I Drink a Day?

 

Ways To Prevent Over Hydration

Given that you want to avoid this condition, pay attention to certain guidelines:

 

1. Stop fluid and water intake at the first sign of a symptom and do not resume for at least a few hours.

2. Eat salty foods to balance your sodium/water balance.

3. Always stay hydrated and opt for an electrolyte drink with sodium so you never feel the need to over imbibe liquid.

 

How To Treat Over Hydration

There are safe ways to treat over hydration, such as after intense exercise, when symptoms often appear. The cause of the over hydration will determine the best treatment:

 

1. Cut back on water intake, or other fluids.

2. Diuretics will eliminate fluids in the urine, increasing its volume.

3. Eliminate the cause of the over hydration.

4. Cessation of medications that cause the problem.

5. Adjusting sodium intake as needed.

 

Conclusion

While it’s possible to succumb from excess water intake, it’s practically impossible at the office.

It is still good to know how the kidneys function and what happens under duress as in a marathon race. You can always tell by the color of the urine if there is a problem. You should drink when thirsty, but don’t overdo it.

Anyone concerned about improper or over hydration can speak to their physician. Guidelines are available according to age, body size and type, and other factors.

Yes, your mother was right when she told you stand up straight, shoulders back and chin high. she sub-consciously knew that posture (particularly shoulders) reveals information.

Body language gurus say that our emotions are reflected in the position of our shoulders. People can discern a lot about our moods. Perhaps we are expressing confidence and strength, even virility.

Think of the famous statue of David. The male “V” shape is particularly appealing to women. Menswear designers know this well and create jackets that are padded in the shoulders to enhance masculinity.

In another vein, you can communicate positive qualities like dominance, pride and respect with your shoulders. Savvy manager do this all the time. They know how to convey leadership. They avoid the bad hunched look that denotes weakness.

Posture is everything, especially in the workplace. No one wants to look shorter and more feeble. Plus, rounded shoulders can cause chronic aches and pain. But you can stop this bad habit with a few well-chosen exercises. Stop that chicken neck and get with it!

 

What Exactly Are Rounded Shoulders?

The term “rounded shoulders” describes a resting or relaxed shoulder position where the area has moved forward from ideal alignment. Different terms are used, most negative, such as slouching, hunchbacked, forward head posture, slumped shoulders, “mom posture” and more.

Someone has dubbed the problem the “Upper Cross syndrome.” Anatomically, it implies a tightness of the upper trapezius and levator scapulae in back and pectoral tightness in the front.

There is a weakness of the deep neck flexors in the front and lower trapezius, rhomboids and serratus anterior in the back. In short, the neck, back and shoulder muscles are clenched. Pain and tension are a vicious cycle caused by poor posture.

Rounded shoulders stem any activity that involves looking down or forward for a long time. Some of the activities that may contribute to rounded shoulders include:

– Poor desk ergonomics

– Using a smartphone or tablet

– Using a computer or laptop

– Sitting for long periods

– Driving a vehicle

– Bending over repeatedly

– Carrying heavy objects all day

 

Test for Rounded Shoulders

A way to tell if you have rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward, it could indicate that you have a tight chest and a weak upper back, resulting in the appearance of rounded shoulders.

A correct standing posture will see the hands facing towards the body with the thumbs facing ahead. This is a simple test, but it gives doctors a good indication of a person’s basic posture.

 

How to Fix Rounded Shoulders

Over a period of time, we have trained our muscles and joints to slouch/hunch forward, so we have to retrain them to find the correct posture and alleviate any associated symptoms.

The good news is that rounded shoulders can be easily fixed or prevented in most cases.

You may buy a posture coach or even a posture corrector. Yes, posture correctors work! Here you have the Scientific and Medical Reasons Why You May Need a Posture Brace.

However,  a cheaper alternative is to do exercise. A routine of devoting 20-30 minutes a day to certain exercises 3-5 times a week can help correct rounded shoulders.

To get started, you don’t even need a lot of equipment apart from an exercise band and a foam roller.

Exercises to fix rounded shoulders can be divided into Three types:

 

1. Releases

Tight muscles lock the shoulders in a forward position so it’s important to release and them reposition correctly.

1.a) Chest Release:

This move will release the chest muscles (pectoralis major and minor) that are usually very tight in a rounded shoulder posture.

Procedure: Grab the hook of a cane or a tennis ball. Position it just below your collarbone (in the groove area). Apply appropriate pressure to release the trigger point. If you find a tender spot or tightness, hold it there and perform gentle circular motion for at least 30 seconds. Apply the pressure at different angles so you cover the entire muscle.

Give yourself at least one massage each day for maximum benefit.

 

1.b) Thoracic Release:  

This exercise relaxes the upper trapezius muscle which is generally tight in rounded shoulders.

Procedure: Lie on your back on an exercise mat with your hands locked behind the neck. Place a foam roller in a horizontal position under your back and roll it up and down the spine. When you reach the top and bottom parts of your spine, hold that position for 15 to 20 seconds and repeat the process. You may prefer to do 2 sets of 10 reps.

 

1.c) Side Release:

This relaxes the latissimus dorsi and serratus anterior muscles that generally tight in rounded shoulders.

Procedure: Lie on one side on an exercise mat. Place a foam roller/ball under these muscles and roll it up and down. Apply appropriate pressure to help release the trigger point. If you find a tender spot of tightness, hold it there and perform gentle circular motion for at least 30 seconds. Apply the pressure at different angles so you cover the whole muscle.

 

2. Shoulder Stretching  

2.a) The T Stretch:  

This should be the first thing you do in the morning to help loosen your pectorals throughout the day. It can also be done before sleeping.

Procedure: Lie flat on an exercise mat with your knees bent and feet flat on the floor. Your arms should be extended to the side of the body with palms facing up. The body will looks like a T from above.

Hold this position to give a slight stretch in the back and shoulders, loosening up the pecs.

 

2.b) Door Chest Stretch:

After the shoulders, the next area to be stretched is the chest muscles to keep your posture strong. This convenient stretch involves a doorframe. It helps you control how far you can stretch forward. It can be done as often as you want and almost anywhere.

Procedure: Stand up straight in front of a doorframe. Place your hands on either side of the frame, just above your head and set your elbows at a 90-degree angle. Place your forearms flat against the door jamb, move one foot forward and gently lunge past the frame.

This will stretch the chest and shoulders. Hold this position for 30 seconds. Rock back into your original position and repeat 3 times.

 

2.c) Wall Stretch:

This is one of the most important exercises for rounded shoulders.

Procedure: Stand up with your tailbone, lower back, upper back and head against a wall. The feet should be positioned slightly away from the wall. The arms are pressed flat against the wall, keeping the elbows at a 90-degree angle. Hold for 30 seconds and repeat 3 times.

 

2.d) Wall Angles:

Procedure: Wall angle can be done by standing upright with the back against the wall, arms pulled back to touch the wall throughout the exercise with the feet positioned slightly forward. The hands are placed in a “W” position against the wall.

Then, extend the arms upwards towards the ceiling while keeping the shoulders down and flexed, and bring them back to the starting position. Repeat 10 times.

 

2.e) Handclasp:

This stretch is done by standing up straight with the hands by your sides. Try to reach behind the back and clasp them together. Then pull the shoulders back gently until the chest opens.

Don’t allow the neck to push forward. Hold this position for 30 seconds.

 

Note: All  stretches are to be done daily and the position held for 30 seconds. Repeat 3 times.

 

3. Shoulder Strengthening 

After these stretching exercises, you will have much more flexibility in your shoulders.

But this is not enough as flexibility alone does not allow the shoulders to remain in a food position. Strengthening the muscles will help you attain the correct posture.

 

3.a) Shoulder Blade Squeeze:

This is a simple exercise that builds strength throughout the day, reminding the body what good posture feels like. It can be easily done anywhere.

Procedure: Sit/stand up tall and straight and slowly flex your shoulder blades together. Imagine holding a tennis ball between them. As they flex, the shoulders should move down and away from the ears.

Hold this position for 10 seconds, repeat 10 times  3-4 times a day.

    

3.b) The Eccentric Push Up:

You can eccentrically strengthen your chest muscles after a neutral shoulder position is achieved.

Eccentrically strengthening means when the muscle is in its lengthening stage, it helps the chest muscles open even more.

Procedure: Stand in a push up position in front of a door frame. Then transfer your weight to your hands by lowering your chest down towards the wall as you bend your elbows (without flaring them outwards). Keep your shoulders pulled back and down throughout the exercise.

Try to go as down as possible to get a deep stretch in the chest muscles. Restart and perform 3 sets of 15 reps each.

Progression:  Perform on the floor. Use weights while lying on your back. Wide push up.

 

3.c) Wall Slide:

This exercise helps strengthen the lower trapezius and serratus anterior muscles as well as opens the shoulders and chest.

Procedure: Stand up with your back and arms pulled backwards against a wall. Bend your elbows at a 90-degree angle with your arms and forearms pressed against the wall.

Slowly glide your arms toward the ceiling until your thumbs touch one another and then go back down to  the starting position (grazing knuckles against the wall). Perform 1 set of 10 reps daily. 

Progression: 3 sets of 15 reps by adding weight cuffs to your wrists

      

3.d) Planks: 

The plank can ease round shoulders back into correct alignment.

Procedure: Lie on the floor with face towards the floor, propped up on the forearms and toes. The legs are straight and hips raised to create a straight and rigid line from head to toe. Planks help strengthen the core and lower back muscles.

 

3.e) Pull-Ups or Seated Rows:

In the gym, doing pull-ups or seated rowing with moderate weights can be quite helpful. It can be done without gym equipment as well.

These exercises build strength in the shoulders and all the major muscles of the back, including the middle trapezius and the rhomboids, thus bringing the shoulders into a neutral position.

Procedure: Hold a resistance band with the ends in each hand with the arms extended with palms facing each other.

Then, wrap the band around the bottom of your feet. Pull the ends of the band towards your chest by bending your elbows and squeezing your shoulder blades together so that your hands reach your torso. Move slightly behind the torso. Keep your arms close to the body to avoid leaning forwards/backwards.

Hold and return to the starting position by straightening your arms. Aim for 3 sets of 10 repetitions.

 

3.f) Chin Tuck:

Procedure: Lie flat on your back on an exercise mat with your arms to your sides and your knees bent. Without lifting your head off the mat, do your best to create a double chin or multiple double chins. Then, hold your head just off the ground and try the same movement.

This exercise is often used by swimmers to prevent the rounded swimmers back or shoulders. It helps stretch out the neck muscles gently.

You can repeat this exercise as often as you like but do it at least once daily for best results. 

 

Other Tools: 

1. Tape Your Posture

Taping the shoulders by a professional therapist helps remind you to maintain good posture.

Procedure: The shoulders are gently pulled to its neutral position. The tape is placed starting from above collar bone and pulled back and down to the middle of the thoracic spine. Firm downward pressure is applied on both sides.

You can leave the tape on for up to 2 days depending on your skin irritability.

A brace prevents your shoulders from rolling forward and is helpful in the initial stages of fixing your posture.

But, do posture braces work? Here, you have the answer.

Scientific and Medical Reasons Why You Need a Posture Brace

 

2. Ergonomic Advice

Since most of the causes of rounded shoulders are related to desk job work, here are some helpful ergonomic tips for desk potatoes to maintain a correct posture and prevent a recurrence of rounded shoulders.

– Use an Ergonomic Chair with Lumbar Support:

Don’t slouch or be uncomfortable while working at desktops or laptops. Use a chair with proper back support.

– Place Your Monitor in a Good Location:

Keep the top of your monitor at or below eye level and about 20-22” away from the body. Use well distributed soft lighting that has less glare to avoid eye strain

– Focus on Your Posture:

While sitting at the desk, keep the body in neutral position to avoid excessive stress and strain on your muscles. Your forearms, wrists, thighs and hips should be parallel to the floor, with shoulders relaxed and elbows close to the body. Follow the 90-90-90 rule while sitting on a desk chair — i.e. your hips, knees, ankles and elbows are at 90-degree angles. Your feet should rest flat on the floor or use a footrest or stool.    

– Keyboard and Mouse Placement:

The keyboard and mouse should be close enough so you don’t strain your shoulders and arms. Use a wrist or edge pad to prevent injuries due to sharp edges.

– Keep Moving:

Do not sustain the same posture for an extended time; take frequent breaks and follow the 20-20 rule — after every 20 minutes take a quick 20 seconds break. Walk out in the corridor, have a cup of coffee or do some basic stretches.