Having a good and balanced posture is essential for longevity and our overall well-being. Whether in a seated or standing position, having a good and balanced posture helps to reduce unnecessary stress onto our muscles and potentially the joints and ligaments. It also helps reduce injuries and improve performances while exercising or during sports and physical activity such as tennis, weightlifting and running. It can also be applicable while performing day to day tasks such as walking, climbing of stairs, rising from a chair, getting down to tie your shoelaces.

Some factors that affect posture includes weak and inflexible muscles that causes a decrease in range of motion. For example, an overly tight chest muscles will pull and roll our shoulders forward which will lead to increase in tension and weaker back muscles overtime.

Here are some reasons why having a good and balanced posture is important for longevity:

Musculoskeletal Health: By having a balanced posture, our muscles will help distribute load exerted evenly across our entire body, which includes our joints, tendons and ligaments. This helps reduce tension, potentially injuries or degenerative conditions such as osteoarthritis and spinal disc degeneration.

Improved Digestive Function: A good posture helps promote better blood flow and lymphatic circulation, which is crucial in nutrition absorption, cardiovascular health and waste elimination. It also promotes better digestion and reduce chances of gastrointestinal issues.

Respiratory Health: A good posture helps ensure proper gas exchange in our lungs through inhalation and exhalation. Proper alignment of our rib cage and thoracic spine promotes diaphragmic breathing, which is essential for our respiratory health and cardiovascular function.

Improved Quality of Life: A good posture increases our overall well-being and quality of life by reducing risk of injuries, improves respiratory and cardiovascular health and supports individuals to be more active through engaging in more physical activities or tasks which helps increase higher quality of life, especially with the ageing population.

In addition to the myriad benefits of maintaining good posture for overall health and longevity, incorporating resistance training under the guidance of an experienced coach can further enhance posture through correct exercise technique. By targeting specific muscle groups and addressing weaknesses or inflexibilities, resistance training helps to rebalance muscle strength and improve range of motion, ultimately promoting better posture.

Through personalized instruction and tailored exercise programs, individuals can address imbalances and strengthen key muscles involved in maintaining proper alignment, such as the back, core, and shoulder muscles. As a result, they can reduce tension, prevent injuries, and support optimal posture not only during exercise but also in everyday activities.

Therefore, integrating resistance training with the guidance of a knowledgeable coach is a valuable strategy for enhancing posture and achieving long-term musculoskeletal health and well-being.


Murad, M. H., Elamin, K. B., Abu Elnour, N. O., Elamin, M. B., Alkatib, A. A., Fatourechi, M. M., … & Montori, V. M. (2011). Clinical review: The effect of vitamin D on falls: a systematic review and meta-analysis. The Journal of Clinical Endocrinology & Metabolism, 96(10), 2997-3006.

Dias, D. A., Laaksonen, D. E., & Sarafian, M. H. (2012). Health benefits of legumes and pulses with a focus on Australian sweet lupins. Asia Pacific Journal of Clinical Nutrition, 21(4), 608.

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