Welcome back to the third part of a seven part series on the 7 biggest posture mistakes. Trying to correct your posture before losing weight is the focus of this week’s posture mistake.
This series is inspired by Paula Moore the posture doctor. As her profile points out, “she is internationally trained, holds three degrees and a fellowship in the physics of posture.”  The rest of this post will focus on the mistake of correcting your posture before losing weight.
However, if you missed the post on the second biggest posture mistake you can go back and review it here.
In considering the issue of posture and weight loss you might think that striving to have correct posture is more important than losing excess weight. You may be surprised to discover that you’ve been misled. The truth is that weight loss and posture correction are very important;however, as the the posture doctor points out:
“Correcting your posture before losing weight is a bit like taking a pill to get rid of the headache due to sitting for long periods of work without any break”. (1)
What it means is that you are not treating the underlying cause of your headache which is sitting too long. Similarly, when it comes to promoting good health prioritizing excessive weight over correcting posture makes more sense. Not doing so is a big mistake.
Misinformation about Posture and Weight Loss
But it’s not your fault if you’ve been believing that having correct posture is more important than managing your excess weight. That’s because there is so much research out there that makes a convincing case that bad posture often leads to back pain. So, of course you don’t want to suffer from back pain. In your mind it makes more sense to prioritize correct posture over weigh loss. The rest of this post will explore why the opposite is true. You will learn why correcting posture before losing weight is a mistake.
What You Need to Know About Posture and Weight Loss
Can we work on both? I know that’s what you’re asking, right? According to posture expert Paula Moore, “the answer is ‘yes’ only if you are no more than 25 Ibs overweight. After that the quality of the specific posture exercises declines because the weight on the spinal joints alters the ideal movements and puts more stress onto the joints.” 
According to the good doctor, the best solution is “ first get the weight down to within 25-30 Ibs of your ideal and then, the posture exercises can be done safely, without adding excess stress and strain onto the joints.” 
That said, of course you still want to learn how to sit without slouching;however, these are not the type of posture exercises we are talking about when we say lose the weight before correcting your posture – you will be less likely to cause injury and you won’t get frustrated when you don’t see results.
This is another way of saying you should put the effort where it belongs – lifestyle and weight loss and then posture.
To get a clearer picture, consider the following statement from a woman relating her experience with obesity
“The amount of weight that I am carrying on my frame has real medical ramifications. Bad ones. My back hurt so much that I had to get an epidural pain injection.”… By this time I was so easily winded that I had to stop halfway up a flight of stairs at my parents’ house every time. I was worried about diabetes.”—-
Bad posture won’t kill you, but excess weight might.
Here is the solution when addressing the problem of posture and weight loss. When it comes to losing excess weight, which of course you want to do first, you need to have an idea of the exercises you need to do that will help you stick to your routine.
Also, think about which areas of your body you’d like to focus on the most. Do you want to drop weight off your stomach? That should be a big yes. It will be a lot easier to have good posture if you lose your Buddha belly which might actually just be a sugar belly.
But here’s the rub
Low awareness about how to get the best benefits of exercise may be a barrier to getting best results and thus giving up. Thus, here are some questions that you might want to ask:
- Is “No pain, No Gain” really the most effective way to get results?
- What are the best exercises for losing weight with low risk of injury?
- What is the best way to combine diet with exercise?
Let’s look at the questions in detail
Why “ No pain, no Gain” is a Foolish Strategy
“Sweat is a body coolant, plain and simple. It has nothing to do with the quality of your exercise. An intense jog in the Arctic while wearing nothing but a bathing suit probably won’t produce a lot of sweat, but you may still be getting plenty of good exercise. Likewise, simply standing in line at an amusement park in the summer sun could cause you to break a sweat, but you’re hardly getting any exercise.”—- Gary Schooner—Health Reporter
The Importance of Pacing
Pain is an indication that you’re working too hard, and there’s plenty to gain from comfortable. The notion that you have to push your body beyond its limit to the point that you risk landing in the hospital is in my view asinine. To many people believe that in order for exercise to help it has to hurt. The opposite is true. Setting the proper intensity is what matters. In other words, it’s important to pace yourself.
Think About it This Way
A high-intensity, 10-minute treadmill session burns about 120 calories. A very casual pace for 45 minutes also burns about 120 calories. Here is where our talk about pacing comes in. Someone doing a high-intensity treadmill session probably won’t be able to maintain it for more than ten minutes.
What if they slowed down? They could still maintain a good pace for 30 minutes and burn about 180 calories. This would be 50 percent more and that won’t look like a zombie when they are finished. Our causal walker can increase his or her pace and burn more calories. It all comes down to pacing. Too much of a good thing can be harmful, and it is better to be safe than sorry.
For more information you might want to check the following posts on this website:
And you might want to read “Even a Little Exercise Might Make Us Happier,” a recent New York Times headline proclaims.
“Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” ~ Ralph Marston
Best Exercises to Stay Injury Free
Have you ever tried yoga? Its a great way to get exercise and strength train, without putting unnecessary stress on the muscles and joints.
That said, I would recommend swimming as the top exercise to lose weight and minimize injury.
Swimming Is Great Cardio
Swimming requires a lot of energy and burns a lot of calories thanks to the fact that, when you swim, you need to move your whole body instead of just your legs or your arms. Swimming works your body and heart the same way any cardio workout, such as dancing or running, would. So if you take up swimming for your fitness, you will work your heart and boost your metabolism at the same time.
Swimming Is Great For Strength Training
Not only is swimming good for a cardio workout, swimming challenges the muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder – just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes, since the water resistance provides a good workout without giving stress to the injured body parts. For more information check here.
Swimming Is Great For Everybody!
The great thing about swimming is that everybody can do it and enjoy it. It’s suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming too, since the water gives good support to their body and they can stay fit without worrying about injuring their back or joints. For more information about how swimming can overcome joint pain naturally check here.
In sum, swimming is a great way to lose weight and avoid stressing your joints which can lead to injury.
How to Lose Your Sugar Belly by Combining Exercise With Diet
To lose weight, you must use more calories than you eat. Sounds easy enough. But you won’t succeed without a weight-control strategy that besides being physically active should include
- Choosing low-fat, low-calorie foods
- Eating smaller portions
- Drinking water instead of sugary drinks
Meanwhile, here are some tips that might help
- If you avoid carbs for at least an hour after exercise, your body is forced to burn fat. (Share with your low carb friends.)
- If you have asthma, choose aerobic (endurance-building) forms of exercise rather than anaerobic (e.g. sprinting).
- To cut down on weight gain from alcohol during the party season, try dry white wine spritzers made with soda water.
- If you hate water, start with 1 glass then make the next 5 soda water. As you get used to water, start cutting down on the soda.
- If water makes you gag,add a slice of lemon or lime. Stick with trying to drink 1 glass a day for 22 days (21 days=new habit).
Here is my parting thought:
“The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.” ~ Deepak Chopra
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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions
Scheiner, Gary. “ pace yourself.” Diabetes Forecast, Jan. 1996, p. 32+