ANGAYAO, GABRIELLE

COMAJES, ALJAY GARGOLES

LUMAYAG, ALEXANDER
MERCADO, ANGELI JOY FRANCO
RESABAL, MARC RANIEL
SALINAS, CHARLES ENRICO F.
SIONOSA, PAMELA
TORMON, CYDRIC
 POSTURE
Posture is simply a position of a person’s body when standing or sitting.

It is the characteristic way in which someone holds their body when

standing or sitting. It is way in which your body is positioned when you are
sitting or standing.

What is Good Posture?

Good posture is the correct alignment of body parts supported by the
right amount of muscle tension against gravity. Without posture and the
muscles that control it, we should simply fall to the ground.

Good posture helps us stand, walk, sit, and lie in positions that place the
least strain on supporting the muscles and ligaments during movement
and weight-bearing activities.
Importance/Benefits of Good Posture

• Help us keep bones and joints in correct alignment so

that our muscles are used correctly.

• Reduces the stress on the ligaments holding the spinal

joints together, minimizing the likelihood of injury

• Allows muscles to work more efficiently.

• Helps prevent muscle strain, overuse disorders, and even

back and muscular pain.
Negative effects of bad posture

1. Soreness and pain 8. Sleep problems

2. Poor circulation 9. Headches
3. Negative mood 10. Foot pain
4. Increased stress 11. Lower back pain
5. Poor digestion
6. Fatigue
Maintaining a Good Posture

Sit with both feet on Bend from the

ground and your knees knees lifting heavy
at or above hip level. objects

Sleep on a firm
Wear a supportive
mattress with pillows
and comfortable
shoes

Test your standing

Know the correct posture
way to stand
Develop a
stretching routine

Strengthen your
core with a yoga
course

Strengthen your
spine muscles
How to sit properly
• Keep your feet on the floor or on a footrest, if they don’t reach the floor.
• Don’t cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your
seat.
• Your knees should be at or below the level of your hips.
• Relax your shoulders and keep your forearms parallel to the ground.
• Avoid sitting in the same position for long periods of time.

How to stand properly

• Bear your weight primarily on the balls of your feet.
• Keep your knees slightly bent.
• Keep your feet about shoulder-width apart.
• Let your arms hang naturally down the sides of the body.
• Strand straight and tall with your shoulders pulled backward.
• Tuck your stomach in.
Can I correct my posture?

In a word, yes. Remember, however, that long-standing postural

problems will typically take longer to address than short0lived ones, as
often the joints have adapted to your long-standing poor posture.
Conscious awareness of your own posture and knowing what posture is
correct will help you consciously correct yourself. With much practice,
the correct posture for standing, sitting, and lying down will gradually
replace your old posture. This, in turn, will help you move toward a
better and healthier position.
Good Posture vs Bad Posture
Walking
- Move at a regular place by lifting and setting down
each foot in turn, never having both feet off the
ground once

- To advance or travel on foot at a moderate speed

or pace; proceed by steps; move by advancing
the feet alternately so that there is always one foot
on the ground in bipedal locomotion and two or
more feet on the ground in quadrupedal
locomotion
Health benefits of walking
You carry your own body weight when you walk. This is known as
weight-bearing exercise. Some of the benefits include

• Increased cardiovascular and pulmonary (|heart and lung) fitness.

• Reduced risk of heart disease and stroke.

• Improved management of conditions such as hypertension (high blood

pressure), high cholesterol, joint and muscular pain or stiffness, and
diabetes.

• Stronger bones and improved balance.

• Increased muscle strength and endurance.

• Reduced body fat.

 Other health Benefits of Walking
Burn calories – walking can help you burn calories

Strengthen the heart - walking at least 30 minutes a day, five days a week can
reduce your risk for coronary heart disease by about 19 percent. And your risk may
reduce even more when you increase the duration or distance you walk per day

Can help you lower your blood sugar – taking a short walk after eating may help
lower your blood sugar.

Eases joint pain – walking can help protect the joints including your knees and hips.
That’s because it helps lubricate and strengthen the muscles that support the joints.

Boosts immune function – walking may reduce your risk for developing a cold or the
flu.

Boost your energy – going for a walk when you’re tired may be a more effective
energy boost than grabbing a cup of coffee
Improve your mood – walking can help your mental health. Studies show
it can help you reduce anxiety, depression and a negative mood.

Extend your life – walking at a faster pace could extend your life.
Researchers found that walking at an average pace compared to a slow
pace resulted in a 20 percent reduced risk of overall death.

Tone your legs – walking can strengthen the muscles in your legs. To build
up more strength, walk in a hilly area or on a treadmill with an incline. Or
find routes with stairs.

Creative thinking – walking may help clear your head and help you think
creatively.
 Walking for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as
you can on most days of the week. ‘Brisk’ means that you can still talk but
not sing, and you may be puffing slightly. Moderate activities such as
walking pose little health risk but, if you have a medical condition, check
with your doctor before starting any new exercise program of physical
activity.

The best time to go for a walk is in the morning. If you have a school at 8,
try waking up at 6:00 a.m. Half an hour walk is more than enough. If it is
hard for you to wake up so early then you can go for an evening walk
right after your meal.
How to walk properly

3. Keep your
1. Stand upright as
shoulders pulled
you walk
back, but relaxed.

2. Use your
calves, 4. Swing your
hamstrings, and arms as you walk
quadriceps to
walk efficiently
 5. Start out at a reduced
warm-up pace.

6. Increase your walking

7. Cool down at the
speed moderate intensity
end of your walk.
after warming up.