Wellbeing

Standing tall might make us feel more confident but as Lisa de Silva explains, there are multiple benefits to our health and body from taking control of our body posture

At some point in our lives most of us will have been told to ‘Stand up straight!’ And while we might have rolled our eyes at this request, it is actually great advice. For posture not only affects our ability to balance but is also essential to our general health and wellbeing.

Posture is defined as the body’s position when standing, sitting, lying down or performing movements including lifting, twisting and bending. Central to good posture is the position of your spine. There are three curves in the spine: the neck; the middle back and the lower back. The aim is to maintain these curves without lengthening them, creating what is known as a ‘neutral’ spine. This is achieved by keeping your chin parallel to the floor, your shoulders, hips and knees in alignment, your abdominal muscles flexed and your weight evenly distributed across both feet.

Poor posture can affect our balance resulting in falls and injuries, particularly among the elderly. More generally, it can lead to tension headaches, backache, fatigue, increased wear on joints and joint pain, along with impaired digestion and lung capacity.

Conversely, good posture improves balance, keeps our bodies strong and helps to prevent injury. When bones and joints are properly aligned, there is less muscle fatigue, less neck, back and shoulder tension, as well as improved circulation, digestion and breath control.

As a result, we have more energy, can undertake our daily tasks free from pain and are less likely to suffer injuries. What’s more, good posture makes us naturally stand taller, feel stronger and radiate a genuine body confidence. l

HERE ARE OUR TOP TIPS TO IMPROVE POSTURE AND BALANCE

1 Be aware of your posture and check regularly throughout the day that your body is aligned and relaxed. 2 Try workouts, such as Pilates and yoga, that increase your core strength and improve your flexibility. 3 Build general muscle strength with a programme of resistance training. 4 Book a session with a physiotherapist or personal trainer to ensure you appreciate what good posture feels like and that you have the correct form when exercising. 5 Practise standing on one leg to help improve your balance. You can make this harder by closing your eyes. 6 Invest in a wobble board or gym ball and practise balancing several times a day. 7 Step-ups can also help to improve hip stability and strengthen knees. Simply, step up with your right leg and bring your left leg up to join it in a slow and controlled manner, alternating the leading leg. 8 Ensure your working environment is as ergonomically friendly as possible and try to get up to stretch at least once every hour.

Fresh salmon is available all-year round, it’s quick, easy and makes the perfect light, stress free mid-week meal. Accompany Adele Trathan’s recipe with asparagus and hollandaise sauce for a delicious lunch with friends

SERVES 4

INGREDIENTS 4 x 150g (5oz) salmon fillets (skinned and boned) 100g (3oz) low-fat garlic and herb soft cheese Drizzle of vegetable oil Pinch of salt and black pepper

30g (1oz) fresh white breadcrumbs 30g (1oz) mature Cheddar cheese, grated 2 tbsp fresh flat-leaf parsley, chopped 1 lime, finely grated zest

Lemon wedges Flat-leaf parsley sprigs METHOD

1Place the salmon fillets on a lightly oiled baking sheet and season with salt and pepper. Spread the soft cheese on the top of each fillet keeping it away from the edges.

2Mix together the topping ingredients, add salt and black pepper seasoning to taste, then sprinkle on the top of each salmon fillet. (This can be prepared ahead and kept covered in the refrigerator for up to 12 hours.)

3Pre-heat the oven to 220°C (425°F, Gas 7) and bake for 15-20 minutes until the salmon is cooked through and flakes easily. Garnish with slices of lemon and fresh parsley.

The perfect partners; offering a combination of texture and taste, an ideal companion to salmon or steak. Adele Trathan’s Hollandaise sauce is easy to make because it uses oil, which means it can be reheated without spoiling, or served at room temperature

INGREDIENTS 625g (1¼lb) asparagus 1 lemon, sliced to garnish Pinch of salt and black pepper

Easy Hollandaise 1 egg 125g (4oz) butter, melted 1 tbsp white wine vinegar 100 ml (3fl oz) vegetable oil Salt and black pepper

METHOD

1Remove and discard any woody ends of the asparagus. In a pan, large enough to lay the spears flat, simmer gently in shallow water for 3-4 minutes until the asparagus is tender but still firm.

2Meanwhile, put the egg and white wine vinegar into a tall container and mix together using a hand blender.

3Slowly add the melted butter, while blending all the time. Add the oil in the same way until the sauce becomes thick and creamy. Season with salt and pepper.

4Serve at room temperature with asparagus and lemon to garnish. If it’s preferred, the sauce can be warmed gently first.

SERVES 6