Posture Check: Why the Way You Carry Yourself Matters More Than You Think
Posture Check:
Why the Way You Carry Yourself Matters More Than You Think
Not too long ago, I had to go back and review some security footage at work.
Nothing crazy, I just needed to double-check when I’d talked to a TSA agent earlier in the day. Easy enough.
But what started as a quick timestamp search turned into a full-blown posture audit.
Because, in that moment, I saw me. Walking through the terminal. Looking confident.
Or so I thought.
Turns out, I had been trying to stand up straight. I’ve been working on my posture for a while, shoulders back, chin up, core engaged, all the things.
But watching myself walk on camera? That was humbling.
Yes, I was standing up straight… but my arms?
Flailing.
And I don’t mean swinging casually. I mean like I was mid-interpretive dance.
To top it off, I caught myself tapping my fingers together as I walked.
Rhythmic. Repetitive. A giveaway that I was definitely singing a song in my head.
(Which explains the tempo.)
I didn’t even realize I did it. But there it was, on camera, clear as day.
Posture Isn’t Just Physical — It’s Perception
That moment taught me something simple but important:
Posture isn’t just about how we feel. It’s about how we show up.
Standing tall is often seen as a physical discipline, good for your back, your joints, and your circulation.
But it’s also one of the most immediate, non-verbal messages we send to the world.
Before we get into the why, let’s talk about what good posture actually is.
What Is Good Posture?
Good posture means your body is aligned in a way that puts the least amount of strain on your muscles, bones, and ligaments.
In simple terms, here’s what that looks like:
Head: Level and in line with your shoulders, not jutting forward
Shoulders: Rolled back and relaxed, not hunched
Chest: Open and lifted
Core: Lightly engaged
Back: Natural curves supported (not overly arched or slumped)
Hips: Neutral. Not tilted forward or back
Feet: About shoulder-width apart, facing forward
Weight: Evenly distributed between both legs
When walking, arms should swing naturally by your side (not flailing or clamped), and your steps should be steady, not rushed or dragging.
Why It Matters (and What Science Says)
Here’s what science and soft skills both agree on:
- Health:
Good posture helps reduce strain on muscles and ligaments, improves digestion and breathing, and supports long-term spinal health.
Slouching consistently can lead to fatigue, tightness, and even chronic pain over time.
Research-backed benefits include:
A study published in BioMed Research International found that people who improved posture reduced chronic neck and lower back pain significantly over a 6-week period.
Harvard Health reports that poor posture can compress internal organs, limiting oxygen intake and making physical activity feel harder than it should.
Another study from Health Psychology (2015) found that upright posture increased energy and decreased feelings of self-focus and anxiety during stressful tasks.
For me, being posture-conscious is part of a bigger goal:
I want to be a great grandpa one day.
Not just in legacy, but physically, I want to be healthy enough to sit on the floor, play with my grandkids, pick things up, and stand tall even when I’m older.
Sadie and I actually remind each other all the time to stand up straight.
It’s kind of a running joke in our house now, but it matters to both of us.
We’re doing it for the long game.
- Confidence & Communication:
Studies show that people with upright posture are perceived as more confident, capable, and trustworthy.
One 2010 study published in Psychological Science showed that sitting or standing upright not only made participants appear more confident to others, it made them feel more confident themselves.
We naturally associate slouching or small, jittery movements with nervousness, even if that’s not true.
- Mood & Mindset:
Believe it or not, posture affects your brain.
That same Health Psychology study from earlier found that participants who maintained upright posture reported higher self-esteem, better mood, and more resilience to stress.
Basically, posture influences how you feel, even before you say a word.
- Professional Presence:
In the workplace, posture is part of your personal brand.
If you walk into a room standing tall, moving with purpose, and holding eye contact, you don’t even have to say anything before people decide you’re a leader.
That doesn’t mean fake it. It means align the inside and the outside.
The Camera Doesn’t Lie
That’s why I’ve started doing something a little weird:
About once a week, I pull up the cameras and watch myself walk around the terminal.
Not out of vanity.
Out of accountability.
I ask myself things like:
Do I look approachable or angry?
Do I look confident or distracted?
Do I move like I’m in a rush or like I know where I’m going?
Those soft skills, the little ones no one teaches but everyone notices, are what I’m working on now.
I’m not perfect.
I still catch myself tapping my fingers sometimes or walking too fast.
But I’m better than I was a month ago. And way better than last year.
You Can’t Fix What You Won’t Look At
Whether it’s posture, body language, or leadership habits, most of us assume we’re doing pretty well.
But when’s the last time you watched yourself in action?
Posture is more than standing tall.
It’s about how you carry the weight of your work, your emotions, and your presence, and how that weight shows up to others.
If you want to grow, lead, or even just be taken seriously, posture is a good place to start.
Try This
If you’re ready to take your posture (and presence) seriously, here are a few simple steps:
Do a “Posture Audit”
Set your phone up and record yourself walking, working, or talking in a meeting.
Watch with no audio and just observe your body language.
What’s strong? What’s distracting?
Stand like someone you admire.
Seriously. Think of a leader you respect.
How do they enter a room? Try mimicking it once or twice. Not to copy, but to learn how confidence feels.
Pick one thing to improve.
Maybe it’s slowing down your walk.
Maybe it’s unclenching your fists.
Maybe it’s simply remembering to breathe and smile before you talk.
Ask someone you trust.
“Hey, what’s one thing I do physically that makes me seem less confident or less present?”
You might be surprised by the answer, and grateful for it.
Final Thought
Posture isn’t about vanity, it’s about intention.
And I don’t want to just be the kind of person who feels confident.
I want to be the kind of person who shows up with confidence, clarity, and calm — especially when no one’s watching.
Or even when the camera is.
And long-term? I want to be able to show up fully, for my team, my family, and one day, for my grandkids.
That’s why it matters today.
Why I Write
I write these posts as part of my own design cycle — to reflect, learn, and grow as a leader, a husband, and a follower of Jesus. My goal isn’t to sound like I have it all figured out, but to share the stories, lessons, and experiments I experiance long the way.
I believe leadership isn’t just about titles or influence — it’s about how we show up every day. It’s the small choices we make, the way we treat people, and the courage to keep trying even when things don’t go as planned.
I also believe we should dream big — to imagine what could be, not just what is. Every great idea, every movement, every changed life starts with someone who believed it was possible. The design cycle gives us a framework to turn those dreams into something real: plan it, build it, reflect on it, and share it.
Through writing, I hope to help people build the confidence to lead right where they are— to think differently, lead boldly, reflect honestly, and keep trying even when it would be easier to quit. My goal is to remind each of us that leadership doesn’t start someday in the future; it starts right where we are. We’re not leaders of tomorrow — we are Leaders of Today. And in everything I do, my hope is to worship Jesus through the way I live, lead, and love others.
Use what you read here to build your own cycle of growth.
Observe. Reflect. Adjust. Share.
Dream big — and then, start again.