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<html><head><meta name="color-scheme" content="light dark"></head><body><pre style="word-wrap: break-word; white-space: pre-wrap;">{"id":4281,"date":"2017-11-16T00:00:00","date_gmt":"2017-11-16T00:00:00","guid":{"rendered":"https:\/\/www.uprightpose.com\/blog\/7-ways-you-can-improve-posture-at-home-office\/"},"modified":"2026-05-18T14:52:45","modified_gmt":"2026-05-18T14:52:45","slug":"7-ways-you-can-improve-posture-at-home-office","status":"publish","type":"post","link":"https:\/\/www.uprightpose.com\/blog\/7-ways-you-can-improve-posture-at-home-office\/","title":{"rendered":"7 Ways You Can Improve Posture & Your Health, Without Going to the Gym"},"content":{"rendered":"Walk<\/b> \n<\/b> \n<\/span>These days we all too readily rely on transportation, be it a bus, car or riding the subway. It doesn\u2019t matter which of the three you take, you aren\u2019t exactly going to be burning many calories at all. <\/span><\/p>\nWhy not try incorporating some walking into your daily commute. If you live too far from work, try getting off the subway or bus a stop or two earlier, or if driving, why not try parking a little further away?<\/span><\/p>\n<img loading="\"lazy\"" decoding="\"async\"" class="\"size-medium" wp-image-530="" alignleft\"="" src="https://www.uprightpose.com/"https:////www.uprightpose.com//wp-content//uploads//2017//11//Blog3_Nov_6_17-300x157.png/"" alt="\"\"" width="\"300\"" height="\"157\""><\/p>\nStand More<\/b><\/p>\nDid you know, you can burn up to 50 calories an hour from standing alone!? Not only that, but as most of us spend the day sitting sedentary behind a computer – maybe even slouching into our screens – we should take the opportunity to stand up – even just to improve posture. So, on your commute to and from work, if you really don\u2019t feel like walking, then at the very least you can stand up; help a fellow commuter out and offer them your seat! <\/span><\/p>\nEat Properly <\/b><\/p>\nAny fitness professional will tell you that eating the right food is a massive piece of the puzzle when it comes to getting healthy. We don\u2019t believe that you should totally cut out your favorite foods, be it a glass of wine before bed, or your favorite chocolate. We firmly believe in the 80\/20 rule. 80% of the time aim to eat well balanced, nutritious and most importantly, home cooked meals. <\/span><\/p>\nWith busy family lives and hectic work schedules, it\u2019s easy to get lost in time and resort to quick and cheap junk food. But resist that urge! By cutting out high fat, processed foods (think pizza and burgers) you\u2019ll not only feel healthier but be more motivated than ever. <\/span><\/p>\nIf you <\/span>must <\/span><\/i>have that side of french fries, make sure not to totally deprive yourself of your favorite things, all is good in moderation, just stick to the 80\/20 rule!<\/span><\/p>\nDrink Less Alcohol<\/b><\/p>\nEveryone can admit they like a drink every now and then, but if you knew just how many empty calories are in that beer or cocktail, you might just think twice before downing it. <\/span><\/p>\nIf you must drink alcohol – opt for transparent spirits as they contain fewer calories (think vodka and gin).<\/span><\/p>\nDrink more water<\/b><\/p>\nYep – just as you always heard growing up, you need to keep drinking. Keeping hydrated is so important to keeping your body in full working order – and keeping your vital functions functioning in the short and long-term. <\/span><\/p>\nYoga\/Meditate<\/b><\/p>\nThis one might sound a little strange, but meditation and yoga can do wonders for <\/span><a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.health.harvard.edu%2F%2Fexercise-and-fitness%2F%2Fphysical-benefits-of-yoga%2F%26amp%3Bquot%3B">stress management, back pain<\/span><\/a> and more. For all of you gym fans, not only does yoga count as a valid stretching program, but it also can go some way towards your strength-training quota. <\/span><\/p>\nSit Upright <\/b><\/p>\nThis one’s a no-brainer – by looking to improve your posture, you can easily feel better and look better – almost instantly! <\/span><a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fbenefits%2F%2F%2F%26amp%3Bquot%3B">Sitting upright to improve posture<\/span><\/a> can help you breathe easier, feel happier and less stressed and also protect your vital organs. It can relieve constipation, clear your head and make you look a good few inches taller too! And it’s so easy to achieve, thanks to the market-leader in wearable posture trainers – the <a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fstore.uprightpose.com%2F%2Fproducts%2F%2Fupright-go%2F%26amp%3Bquot%3B">UPRIGHT GO<\/a>. <\/span><\/p>\nUsing your UPRIGHT GO even just once a day will train you to sit upright and improve posture naturally – and with continued use, thanks to its innovative and personalized training plan, you\u2019ll soon find yourself sitting upright automatically! <\/span><\/p>\n<a href="https://uprightpose.demo.assis.care/api/mirror?url=https%3A%2F%2Fwww.uprightpose.com%2F%26amp%3Bquot%3Bhttps%3A%2F%2F%2F%2Fwww.uprightpose.com%2F%2Fproducts%2F%2F%2F%26amp%3Bquot%3B">Try it for yourself today<\/span><\/a>!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"Walk These days we all too readily rely on transportation, be it a bus, car or riding the subway. It doesn\u2019t matter which of the three you take, you aren\u2019t exactly going to be burning \u2026 <\/p>\n","protected":false},"author":30,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[328,381],"tags":[16,24,17,22,23],"class_list":["post-4281","post","type-post","status-publish","format-standard","hentry","category-health","category-lifestyle","tag-improve-posture","tag-posture","tag-posture-improvement","tag-upright","tag-upright-posture"],"yoast_head":"\n<title>7 Ways to Improve Posture & Your Health, Gym-Free | Upright Blog<\/title>\n<meta name=\"description\" content=\"Want to improve posture & be healthier, but aren\u2019t into the gym? 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Relax - we\u2019ve got this - read more about how to feel your best, gym-free, right here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uprightpose.com\/blog\/7-ways-you-can-improve-posture-at-home-office\/\" \/>\n<meta property=\"og:site_name\" content=\"UPRIGHT Posture Training Device\" \/>\n<meta property=\"article:published_time\" content=\"2017-11-16T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-18T14:52:45+00:00\" \/>\n<meta name=\"author\" content=\"Max Frenkel\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Max Frenkel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/\"},\"author\":{\"name\":\"Max Frenkel\",\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/#\\\/schema\\\/person\\\/8047a54917233b92aa74da412819c7a8\"},\"headline\":\"7 Ways You Can Improve Posture & Your Health, Without Going to the Gym\",\"datePublished\":\"2017-11-16T00:00:00+00:00\",\"dateModified\":\"2026-05-18T14:52:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/\"},\"wordCount\":610,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.uprightpose.com\\\/wp-content\\\/uploads\\\/2017\\\/11\\\/Blog3_Nov_6_17-300x157.png\",\"keywords\":[\"improve posture\",\"posture\",\"posture improvement\",\"upright\",\"upright posture\"],\"articleSection\":[\"Health\",\"Lifestyle\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/\",\"url\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/\",\"name\":\"7 Ways to Improve Posture & Your Health, Gym-Free | Upright Blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uprightpose.com\\\/blog\\\/7-ways-you-can-improve-posture-at-home-office\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.uprightpose.com\\\/wp-content\\\/uploads\\\/2017\\\/11\\\/Blog3_Nov_6_17-300x157.png\",\"datePublished\":\"2017-11-16T00:00:00+00:00\",\"dateModified\":\"2026-05-18T14:52:45+00:00\",\"description\":\"Want to improve posture & be healthier, but aren\u2019t into the gym? 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