A physical therapist tells us how often you actually need to work to fix posture with exercises and mindfulness.

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Memories of my mom reminding me to Sit up straight!

come to mind every time I think about my sometimes less-than-stellar posture.

woman sweating in the gym

Club Pilates instructor

Its hard not to think I should have heeded that advice a bit more.

(Okay, okay, I hear you, Mom!)

That may seem like a big commitment, but its worth it when you consider the alternative.

Woman walking on a treadmill at the gym.

Bad posture can also increase muscle tension in the neck and shoulders, leading to headaches and stiffness.

Maybe more surprisingly, Dr. Betiku explains that poor posture can also lead to a decreased lung capacity.

Your overall fitness is very much related to your posture, he says.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

More studies are coming out that show that poor posture alone will affect ones overall lung capacity.

Those with poor posture wont be able to experience optimal fitness with cardio training, he adds.

Troubleshooting that mid-day hunch habit is fairly simple.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

It just takes consistency and a little focus.

Postural exercises can literally be done anywhere, Dr. Betiku says.

At work, while stopped at a red light, while cooking.

Healthy female training in the gym, performing a hip thrust.

Its all about the intention and awareness.

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Dr. Betikus top two posture exercises

1.

This will activate some of the main postural muscles in your upper back, says Dr. Betiku.

Hold the position for five deep breaths.

Extend your upper back

Sit upright and cross your arms over your chest.

Repeat three or five times.

For both exercises, make a run at do them once per day.

Once its a daily habit, better posture will follow.

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