If we talk about things we can do to keep ourselves healthy an fit, we come up with the usual answers: dieting, exercise, and getting better sleep at night. But did you know that even something as casual or carefree as singing can also be good for you?

In 2008, researchers at Harvard and Yale conducted a joint study on the health effects of singing as part of a choir. They found that singers enjoyed a longer life expectancy and enhanced mental activity. Other studies have supported this evidence, pointing toward the use of different muscles when we sing and the extensive breathing, both of which provide benefits to the heart and lungs. Other positive benefits include a boost to self-confidence and relaxation, which may be linked to the internal release of a hormone known as oxytocin.

All well and good, but it's possible that you could be self-conscious about your singing voice. Fortunately, you can improve your performance with these simple tips.

1. Adjust your posture and breathing. To get the most benefit from singing, you'll want to fully extend your body when you're using your voice. The ideal way to position yourself is to stand up straight, tilt your head back slightly, and focus on your diaphragm. It's best to sing from the stomach than to try and conjure up notes from the bottom of your throat. If you have trouble, start with some deep breathing exercises, breathing in and out naturally from the diaphragm.

2. Learn what vocal range you have. Even if we practice our whole lives, we can't all become good to hit the high notes like a soprano can. We all have different voices and different ranges. For example, some people with a lower register can hit the notes of a bass, baritone, or mezzo-soprano. Look up different vocal ranges and see under which category your voice falls. Test yourself with a few songs in the appropriate range and see how comfortable you feel.

3. Sing along with your favorite music. Unless you're someone who only enjoys orchestral or classical music, most of the songs that you like the most has lyrics that you can sing. Whether you're listening to the radio on the way to work or playing songs off your stereo while at home, you can always set aside some time to sing and explore with your voice. Don't worry if you feel like you're off-key or you miss a few notes. The important thing is that you're making an effort to sing well and have fun doing so.

4. Find a group to sing with. Some of us need to be part of a group or a class in order to stay on our fitness regimen each week. You can easily do the same for singing. Look up local choirs and choral societies through sites like ChoirPlace and ChoralNet. You can also try starting a singing group with your own friends—or a band, if any of you are good at playing instruments, too.

Image by cs. belgium on Flickr