The following is an excerpt from my recently completed book manuscript, “Refusing to Be Invisible: How Women 50+ Have the Power to Challenge Gendered Ageism.”
Good posture projects confidence and well-being. We are also more likely to command respect when our body is aligned, and we stand tall. As we age, it is vital that we pay attention to our posture as it affects our image and our health.
About the time we reach fifty, our bodies are changing in ways that can start affecting our posture. Over time, we may begin to slump more when we sit or stand. Eventually, we may end up slouching forward as we walk. This is undoubtedly not the image you want for yourself. It may take some work to correct your posture if you have ignored it for a long time, but it could be worth the effort.
Why Many Women May Develop Poor Posture as They Age
Those of us who spent a lot of time in front of a computer for years or spent too many evenings slumped in an easy chair watching TV were setting ourselves up for posture problems later in life. According to a Harvard Health article, when we hunch our shoulders forward, we weaken some muscles and overstretch others.1 Also, if we aren’t active and don’t work on our core muscles, it can be more challenging to maintain good posture later.
Not surprisingly, simply getting older can contribute to poorer posture as well. “…as early as age 50, our vertebrae and discs begin to break down and thin. At the same time, the cartilage and connective tissues in the spine also start to lose their thickness and elasticity.”2 The result is that we begin shrinking and have more difficulty maintaining good posture.
Possible Effects of Poor Posture
- Loss of balance: In addition to looking older, poor posture can affect our overall health. Poor posture can affect our balance.3 We are more likely to have falls when our posture is out of alignment. One of my older neighbors developed problems with her posture a few years ago. Last summer, she had a bad fall and broke her pelvis. With thinning bones, having falls as we age can put us at greater risk of serious problems.
- A decrease in range of motion and back pain: Over time, as our muscles are overstretched or forced to tighten, we may experience a reduction in our range of motion and pain in our back and shoulders.4
- May limit lung capacity and blood flow: As we start leaning forward and slumping, we may compress our chest capacity and other organs.5 Poor posture may also affect
- blood circulation.6
Improving Our Posture
One of the most common suggestions for improving posture is to keep active—take walks and limit sitting for too long at one time. Work on stretching and strength-building exercises. Also, focus on core-strength exercises (e.g., planks). A few sources that I reviewed suggested practices like yoga, Pilates, and tai chi to improve posture.
Again, you may want to talk with your health care professional before starting any new exercise program. You may also want to ask if a referral to a physical therapist would be appropriate if you have pronounced posture problems.
In the meantime, take a good look at your posture when you’re standing in front of a mirror. Are you still standing tall?