One of the many benefits of regular exercise for seniors is stronger and healthier joints, muscles, and bones. A strong musculoskeletal system is essential to maintaining a healthy posture as you age. Regular, challenging, low impact exercise can counter the age-related changes that can contribute to shrinking and hunching. While some physical changes are normal, serious damage to the spinal cord and other important bones can lead to severe posture issues.
Advanced posture problems negatively affect quality of life for people who are older. A hunched position may contribute to lower back pain. A shortened gait increases your risk of falling. Moving becomes more laborious and painful due to stiffened and weakened joints and muscles. This can initiate a dangerous cycle, as these conditions can reduce your mobility and thus your ability to exercise, which further exacerbates muscle and bone loss. Here’s what you need to know about posture problems if you are older as well as some exercises you can try to help mitigate the issue.
Common Signs of Posture Problems
Good posture is the result of dense spinal vertebrae, strong back and core muscles, and flexible intervertebral spinal discs. When these structures are fit and well-formed, you can hold your spine straight and maintain a healthy posture. When the spine is not exercised regularly, your body cannot hold itself up in the same way. You may develop a postural “hunchback” in which your spine curves outward.
Poor posture can also result in height loss. Between ages 30 and 70, most people lose around 2 inches in height. After age 70, height loss may accelerate. Finally, age-related postural changes can also affect mobility. People take fewer steps and have a less stable gait when they are older as compared to when they were younger. Your personal trainer may use a posture test to determine if you have any stability or mobility issues. You will stand with your glutes against the wall. If your lower back or neck is more than 2 inches away from the wall, this signals an unhealthy spinal curvature.
Why Seniors Are Vulnerable to Posture Problems
There are many reasons the symptoms of poor posture become more apparent over time. One factor is the natural loss of flexibility within the spinal discs. Normally, these discs lengthen the spine. Over time, they lose the ability to retain water and become somewhat brittle and stiff. This pushes the vertebrae closer together, which increases your spine’s curvature.
As you get older, you also experience changes to your joints and muscles, which can restrict your movement and strength. This can accelerate poor posture because your body is less able to hold itself up. Many people also experience bone density loss when they are older, which further weakens the vertebrae and makes hunching more likely.
5 of the Best Exercises for Improving Posture
If you are older and have posture issues or risk factors such as low bone density or muscle loss, you may want to work with a personal trainer to strengthen your body. Working with a qualified professional reduces the risk of injury because they can spot you in difficult exercises as well as correct your form, thereby helping you stay safe. Here are five activities that improve your posture by targeting core and back muscle groups.
1. Resistance Bands
This style of strength training employs a stretchy elastic to introduce more resistance. Resistance bands force the body to use additional power to complete the movement, which engages your muscles more actively. Resistance bands are ideal for seniors as they can have the benefits of weight training without the same risk of falling or injury. Standing and pulling resistance bands can activate core and back muscles, which help keep your body upright.
2. Yoga
Numerous low-impact yoga positions may help improve spinal flexibility. The bridge pose begins with you on your back and your knees bent up and together. Place your hands at your hips, then clasp them together making a fist under your glutes. From there, lift your chest up, forming a bridge with your spine. Hold this pose for three breaths, and then slowly release back down. Another helpful position is the cobra. This position begins with you on your belly with your hands palm down next to your shoulders. Then, push your hands against the floor, lifting your head and chest but it’s keeping your belly and legs on the floor. This movement strengthens the back muscles.
3. Bird Dogs
This exercise challenges your core and helps your balance. Start with your knees and hands on the floor. Your hands should align with your shoulders and your knees with your hips. From there, stretch your left arm forward past your head and extend your right leg back. After holding this position for a few seconds, you can alternate sides. Keeping your core engaged will keep your back flat and prevent hip rotation.
4. Chin Tuck
Chin tucks engage the upper neck muscles that support your cervical vertebra and prevent your head posture from generating. During a chin tuck, move your head back while tucking your chin toward your chest. You can use your hands to guide your chin back if that helps. Chin tucks can be done while sitting or standing.
5. Walking
Walking engages all parts of the body and strengthens the muscles that support your spine. Try to maintain good posture throughout the walk by looking forward and keeping your shoulders down.