As we age, our posture begins to experience interesting and noticeable changes that take away our youthful silhouette and identify us immediately--even from a distance--as an older person. Along with these changes come pain and stiffness. Being aware of these changes and working consciously to correct them can keep you looking young and pain-free for years.
Return to the Fetal Position
The most familiar change in posture is the return to the fetal position. The head and shoulders shift frontward, the chest curls inward, the spine scrunches into the letter "C" and the pelvis tilts forward, leaving the straightness of our youth behind and caving our bodies back into the fetal position. Practice standing as straight as possible at all times. Foam roller exercises are excellent for defying this process of aging posture.
Loss of Posture Affects Balance
Due to the decrease in core strength as we age, balance is impaired and the body compensates by increasing our base--providing a wider platform to walk on, so to speak--by turning the toes and feet outward. While standing or walking this affords us better balance, it but gives the appearance of duck feet. Picture the way a duck walks with its feet turned out. That's how older folks start walking. Keep your feet pointed straight when standing and walking to avoid this scenario.
Loss of Posture Causes Pain
Posture is also significantly affected by the alignment of the hips and pelvis, which can tip forward and backward evenly and get off-balance side to side. If one side gets higher, the other side compensates by going lower. If one side moves forward, the other side compensates by moving backward. This loss of posture and the pain it can cause in the low back, knees and feet can result in a gorilla walk. Picture the way a gorilla walks, its shoulders unevenly rising and falling with each step. Practice keeping your shoulders level and still as you walk and seek chiropractic help for this situation.
Loss of Curves and Mobility
As we age, we lose the youthful curve in our low back--as well as most of our other curves--making our outlines resemble the shape of a tent. We also lose mobility in the hips and pelvis, giving us the appearance of being stiff, rigid and old. Keep your young-looking profile by staying lean. Being overweight ages you instantly, adding to the tent appearance. The foam roller, therapeutic exercise balls and the hula hoop all provide ways to keep your back and pelvis loose and pain free.
Osteoporosis and Sarcopenia Affect Posture
Osteoporosis, the loss of bone, and sarcopenia, the loss of muscle, are both causes of poor posture as we age. They're also both preventable and reversible. Strength training, also known as weight training and resistance training, gives new life to bones and muscles. This can keep you standing upright and straight, preserving your posture as you age.
References
- The Anti-Aging Fitness Prescription, Z. Altug, 2006
- ACE Trainer Program for AARP Members, ACE, 2006
- Craig Hospital
