How to maintain good posture for older adults [Healthcare]

One of the natural changes that seniors experience as they age is slouching. Over time, degeneration of the spine and muscle weakness often leads to a hunched neck and lower back. Not only can this posture cause pain, but it can also lead to a decreased quality of life.

1. The importance of good posture

Slouching can put strain on your spine, which can lead to back and neck pain, so it’s important to maintain good posture. When sitting or standing, it’s a good idea to keep your back straight, shoulders back, and posture natural.

• Sit with your back against the backrest when watching TV

• Sit with a tucked-in chin and straight back when eating

• Keep your eyes 5 meters in front of you when walking

2. The need for exercise to improve posture

Regular exercise is a great way to improve your posture, especially full-body exercises like Nordic walking, which uses both the upper and lower body simultaneously to strengthen muscles and increase flexibility in the spine. This exercise helps to correct slouching by putting less strain on your joints while improving your balance.

• 30-Minute Walk in the Park with Canes or Nordic Poles

• Start with 5 minutes of morning stretches

• Take a brisk walk at the same time every day

3. Stretching and strength training

As part of your daily routine, try to relax your muscles with simple stretches and strengthen your core muscles with strength training. Exercises that strengthen the muscles in your neck and lower back, in particular, will help improve your posture.

• 10 neck stretches against a wall for 10 seconds each

• 10 waist rotations while sitting in a chair

• 5 knee pull-ups while lying down

4. Regular health checkups

It’s also important to get regular checkups to make sure your bones and joints are healthy, and to seek professional help if needed.

• Get an orthopedic checkup every 3 months

• Check your posture every morning and evening

• Visit a doctor as soon as you have pain

It’s important for family and loved ones to work together to help seniors stay healthy. Small changes can lead to big health benefits.

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This content was originally published in Korean on Tistory