Tips for Great Posture at Any Age


Did you know that your posture directly affects your overall health? The good news is that with practice and attention, it is possible to sufficiently improve your posture.  There are so many benefits that come from maintaining a good posture at any stage of your life.  Here are just a few:

  • Keeps you in balance – Good posture will keep your sense of balance in check and help reduce the incidence of vertigo and falls.
  • Maintain strong bones – Maintaining good posture is an excellent way to prevent and control the symptoms of osteoporosis.
  • Lowers risk of heart disease – When your posture is properly aligned your circulation improves, helping to keep your heart healthy and reducing the risk of heart attacks and stroke.
  • Prevents depression – Improved circulation positively affects mood, and by promoting better communication with the neurotransmitters of our brains, it might even prevent memory loss.
  • Improves digestion – Maintaining good posture, particularly while eating, has been shown to improve digestion.

While it is normal for posture to gradually decline over time, there are some easy everyday tricks you can practice to keep yourself standing tall:

  1. Stand with your back against a wall so that your heels, bum, shoulders, and back of your head all make contact with the wall.  The weight should be evenly distributed between your two feet and should also feel evenly centered between the toes and heels.  Don’t forget to roll your shoulders back so they line up directly over your pelvis.  Keep your chin up and your head held high, your ear lobes should be in line with your shoulders.  Hold for 1-3 minutes daily.
  2. In a standing or sitting position, practice flexing your core muscles.  You should feel your torso get longer and your belly button move in toward your spine.  You can do this easy core strengthening exercise whenever you want, whether in line at the grocery store or watching your favorite TV program.
  3. Move around!  Any time you catch yourself standing, sitting, or lying in the same position for too long without moving, remind yourself to keep things flowing.  Stand up and walk around, twist gently from side to side, or bring your arms up overhead.  Continual movement is the key to preventing bad posture!
  4. Practice good posture while you eat.  Good posture is crucial to maintaining healthy digestion.  Pay special attention to how you are sitting.  The weight should be distributed evenly into your two feet as they rest squarely on the floor.  Don’t cross your legs or ankles.  Let the weight of your hips fall into the back of your thighs and allow your pelvis to tilt tightly forward.  Remember to keep those core muscles lightly engaged and sit tall and straight.

Don’t let bad posture sneak up on you.  A little bit of practice goes a long way!