Poor posture can cause you all sorts of aches and pains, but more importantly for seniors, poor posture can increase the risk of falling. Approximately 30 percent of seniors fall each year, and falling can result in serious health consequences. As we age, the effectiveness of many body systems that control a stable posture deteriorates. Not only are we at greater risk for falling, but our ability to recover our balance or "break" a fall is compromised as we get older.
If better posture is a means of preventing accidents, then working on getting straight is worth the effort. Begin by taking a look at how you normally stand and sit. Have a friend take pictures of you from all sides while you are standing and sitting as you normally do. Then take a critical look.
1. Are your shoulders rounded? Your shoulders should align with your hips, knees, and ankles.
2. Is your back too arched? Your head should not poke forward.
Out of Whack?
Pay attention and get moving. Physical activity is significantly correlated with good posture and balance. And, how you sit and stand when you are not exercising is important too. Here are some things to keep in mind:
1. Even if you have to sit for long periods, try to keep your head up straight, not tilted forward or back.
2. When sitting, keep your thighs parallel to the floor and your knees at a 90-degree angle.
3. Always stand as straight as you can.
4. Wear supportive shoes and use arch supports if you need them.
5. Do back strengthening exercises and muscle stretches each day. Stand against a wall and lift one knee to a 90-degree angle for 1 minute three times per day; this will help remind your body how to balance.
6. Change your position about every 15 minutes, whether you're standing or sitting.
7. Sleep on a firm mattress.
8. Maintain your optimum body weight.
9. Be patient.
Maintaining good posture is a simple way to make your life more comfortable and avoid injury. Good posture while sitting, standing and lifting can help you avoid pain--even if you never take a tumble. Just being aware of when you are not practicing good posture is a great start. However, to improve old habits, you must exercise to relax muscles that are accustomed to old patterns of movement. Get started today and you will likely see results in about a month.
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