Having a picture-perfect posture is possible even as you age. This is actually more effective in making you look youthful than Botox or a face lift. Not only that, maintaining proper posture has lots of benefits for the health.
Many of us spend hours each day in front of the computer, often hunched in an awkward position. What many don't realize is the importance of stretching and moving around to improve the range of motion and posture. Staying limber means engaging in a few minutes of exercise that includes stretching, walking, and so on.
You can also try this easy exercise every morning when you wake up or before you go to bed at night:
- Lie down on the floor and make snow angels with your arms and legs (ie, flap like a bird) for two to three minutes.
- You can put a pillow or rolled up towel underneath your spine for an extra stretch.
- Do the exercise slowly and stop if there is any discomfort or pain.
Sit Up Straight
Sitting up straight with tall posture and dropped shoulders is an important habit particularly for those who work at a desk. It can be a challenge for most people since it takes time to get used to this position but setting proper posture at the workplace will enable you to reap the benefits over the years. You can also engage in exercises such as yoga and Pilates, which would help you stay sitting straight.
Strengthen Your Core
Pilates and yoga don't only help you sit up straight but also enable you to build the strength of your core. Your core refers to the muscles of your abdominal and pelvic areas. These are the muscles that form the foundation of posture. Having a strong core also improves strength and agility, prevents urinary incontinence, and boosts sexual performance.
Support Your Spine
Supporting the spine is especially essential for women in menopausal stage. After menopause, there is weakening of the muscles around the spine. The muscle weakening is more apparent in aging women than in aging men. Because of this, women should engage in exercises that target:
- back extensors
- neck flexors
- side muscles
- pelvic muscles
If you're going to workout in the gym, be sure to ask the trainer what exercises and machines can target these muscles. Improving the endurance in the trunk muscle and spine would allow you to stand for long periods without experiencing pain in the back.
The "dowager's hump" found in the upper back is a sign of old age. It is caused by vertebral compression fractures that reduce the height, often brought about by osteoporosis, a bone-thinning disease. Taking up weight-bearing exercises such as weight-lifting can help prevent these. Other forms of exercises like walking or stair-climbing also help a lot.
Eat a Well-Balanced Diet
Improve bone health by getting sufficient calcium through your diet. It is advised that women 19 to 50 years old get 1,000 milligrams of calcium a day. It's 1,200 milligrams of calcium for older women. Calcium can be derived from dairy products such as milk, cheese and yogurt.