Senior Posture: How to Keep a Great One as You Age

senior posture - senior fitness 1497886773 300x200 - Senior Posture: How to Keep a Great One as You Age

Senior Posture: Stooping is an inevitable part of growing old, and we’re not here to argue over then or prove it otherwise. What we want to show you is how you can slow down that process and make sure that you’re able to keep your posture for as long as possible.


Truth be told, this process starts long before you enter your senior years. At 30, your bone density starts to diminish. That means your bones shrink and become more fragile. The effect is most observable with your spine, which begins to curve. For women, this process is accelerated by menopause, when the bones lose more calcium and minerals. At this age, you are more prone to osteoporosis, osteoarthritis and other bone-related diseases.

Why is Senior’s Posture So Important?

Thankfully, you are able to curb some of these with only a few incremental changes to your daily habits. Improving posture is one of those. This has to be a conscious effort for you because unlike when you were younger, this is not the normal recourse of your body. It so much easier to slack and stoop when your bones are heavier. However, all that does is hasten the curving of your back.

There’s nothing that ages you more than a dropped back. Forget about Botox and other age-defying procedures. Keeping a good posture even as you age is the secret looking and feeling young. Famous fashion personality, Tim Gunn, even said, ““No matter how spectacular a look, if the person inside it is bent, lopsided, crumpled or otherwise hunched, there is simply no saving it.”

More than aesthetic, a good posture is actually beneficial to your health. When your back’s bent, you’re heart works twice as much to pump the normal amount of blood to your body. This may not mean as much when you have a young, healthy heart, but that’s just too much work at 50. Bad posture is also the cause of postural pain syndrome, which means you feel chronic pain because of how you bones are placed.

Effective Ways to Save Your Posture

Without correction, your body will have to make changes to cope with that pain. Those structural changes will mean weaker muscles, joints and bones, making you more prone to injuries and further accelerating the curving of your spine. This could worsen already imminent diseases, such as osteoporosis. To help you enhance your posture and slow down the curving of your spine, here are a couple of tips you should try:

Conditioning your back to gradually take the shape you want requires constant training. Training comes in the form of different exercises that you can try on a daily basis. These are all simple and doable. As you progress, you may want to try to increase the level of difficulty to fit your needs. However, for now, these are perfect to get you started.

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Exercise 1 Exercise 2
Lay flat on the floor or on a mat. Lift your arms above your head, then slowly move them to your side, so they’re parallel your body. Do the same arm movements for at least 3 minutes. To increase the level of difficulty, roll up a towel, and place it under the curve of our spine. This stretches your body a bit more. However, make sure to stop when you’re pain. This exercise can be uncomfortable, but the pain or discomfort should not be any worse than mild. Before starting, make sure that you are stood next to a wall – in case, you lose balance. Do not lean on it. It’s only meant to keep you safe if you’re having trouble doing the exercise. Now, adjust your posture, so you’re standing straight. Raise one leg until your thigh is parallel to the floor. Keep that position for at least 30 seconds, then try it with your other leg.While you’re doing the exercise, refrain from moving your arms around. Keep them to your side. This exercise is a great way to gauge and improve your balance, which greatly helps with establishing a good posture.


There are other exercises you can try, such as lifting weights. The key is to pick workouts that target your neck flexors, side muscles, back extensors and pelvic muscles. They should also improve your balance.

  • Strengthen your core

The key to keeping a good senior posture is to center yourself. That requires good core strength. As your age may not permit you to do any heavy workout routines, you can try yoga or Pilates. These exercises are all about building up your core strength, without overworking the rest of your body. You will notice that it’s gradually easier for you to maintain a good posture, thanks to the stronger muscles in your abdomen and pelvic area.

  • Check yourself

Making yourself accountable for how your sit, stand and walk is an important ingredient to keeping a good posture. That means you are aware when you’re slouched, and each time you notice you are, you can make a conscious effort to correct yourself. This can be uncomfortable at first, especially if you’ve let yourself have a stooped posture for a while. However, as your body gets used to the new alignment of your spine, it will adjust your entire body to accommodate that. You’ll find yourself slowly becoming more comfortable to proper posture.

  • Seek out professional help.

For some people, bad posture is so entrenched that they need a professional to correct years of damage that has already been done. If you’re one of this people, we suggest meeting with any type of senior posture improvement specialists – such as a chiropractor or an osteopathist. Any one of these professionals can help you better navigate the road to getting a better posture and maintaining it.

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There are different approaches to your treatment, depending on which your problem areas are. The usual range of treatments includes correcting your spine through spinal manipulation, exercise plans that you either try in the clinic or at home and other therapies that specifically target the curvature of your spine. Their services also extend to managing the pain and other symptoms that come with a bad posture.

You are in control of your posture.

A lot of people past 50 think that they can’t do much about their senior posture. However, this is actually the time of your life when you should work the most on it. Your body needs the positive influence to retain its shape and maintain all the benefits that come with it – from aesthetic to health-related. All you need to do is commit to a lifestyle to constantly conditions your body to sit and stand the right way. You’ll be surprised just how much you can save your posture.

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Football fan, mother of 3, drummer, Vignelli fan and books lover. Operating at the junction of art and elegance to create not just an article, but a feeling.

  1. Reply
    Ravi kumar June 6, 2017 at 2:51 am

    Very good feeling to find such helpful website for seniors. I have a dream to do something for senior citizens.

  2. […] your body uses to keep you healthy and fend off diseases from your more fragile body. If you want to be healthy, you need to eat healthily. There’s no better way to do that than with senior […]

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