The Importance of Maintaining Good Posture as You Age

“Sit up straight.” Stand up straight.” You heard it as a child. You said it countless times as a parent. Now, it is even more critical to maintain good posture as you age. Theresa Marko, DPT, an orthopedic physical therapist in New York, stresses the importance of good posture for older adults. She explains that if you have age-related posture issues, you can feel the pain anywhere, from your head to your toes.

Understanding the Importance of Good Posture

What exactly is good posture? According to Dr. Laura Deon of Rush University Medical Center, your head should align with your spine, shoulders down, back, hips and knees neutral, and your feet shoulder-width apart.

The many benefits of good posture include:

• Reducing stress on bones and joints. When you practice good posture, you correctly use your muscles, lessening wear on your bones and joints.
• Helps strengthen core muscles. Standing and sitting straight strengthens all the muscles in your back, hips and stomach. A strong core can help prevent falls.
• Allows you to breathe easier. If you stand up straight, you open up your lungs, giving them more room to expand.
• Reduces back pain and headaches. Reports show that one of the major benefits of good posture is pain reduction.
• Boosted energy levels and brain health. When you stand straight, you have better circulation and lung capacity, so your body gets the oxygen it needs. That means you feel better, think better, and can live a more active life.

Problems Maintaining Good Posture

Good posture and aging have been thoroughly researched. Hyperkyphosis, or kyphosis, is common in older adults. The more common name is a hunched back, and it creates many health issues ranging from pain and imbalance to breathing problems.

Kyphosis is usually a result of long-term bone loss, disk shrinkage, muscle loss and even injury. But you don’t have to accept that you will develop a hunched back as you age.

Tips for Maintaining Good Posture

The importance of good posture is worth the effort of creating new habits. Keep these tips in mind so you can realize the benefits of good posture:

• Exercise. You can do simple exercises on your own (we’ve included a few below) or work with a personal trainer. The MyWellness Program at Pines Village offers a personalized way to stay healthy, with a coach helping you maintain good posture and overall well-being.
• Stay active. Experts recommend that you get up and move every 20 to 30 minutes.
• Tilt your chin up while reading. If you sit with your head more than 30 degrees forward, you are probably stressing your neck. This can lead to major health issues, ranging from headaches to herniated disks and pinched nerves.
• If you use a walker, never bend over to move. About 12% of Americans use walkers. Doctors explain that walkers and canes have likely changed the way seniors walk. Mayo Clinic suggests you stay straight to protect your back. Adjust the handles so they fit you instead of you bending to fit the device. You should be able to walk without bending at the waist with either a cane or walker.

Exercises to Help Maintain Good Posture

You can do straightforward exercises to help with good posture, and aging is no excuse to put off starting now.

1. 1. Simple shoulder rolls. Stand with your shoulders back, head up, and arms at your sides. Lift your shoulders while keeping them back, then lower and release.
2. 2. Standing rows with resistance bands. Place your resistance band around a door handle or other fixed item at about chest level. Grasp each end with your arms slightly extended. Tighten your core muscles and pull your elbows back toward you in a rowing motion, squeezing your shoulder blades and tightening your mid-back muscles.
3. 3. Overhead stretch. Raise your right arm over your head, bend your elbow over the top of your head, and then stretch toward your left side. Hold for 20 seconds, then repeat on the other side.

You will soon appreciate the benefits of good posture when you improve how you sit and stand. If you are interested in living an active life during retirement, we welcome you to visit Pines Village. You can tour our fitness center, meet our instructors, and learn about creating a personalized wellness plan to help you live an active, healthy lifestyle.