10 Ways to Have Good Posture Throughout the Ages
Everyone would like to always look younger. Therefore, most people are vying to make every effort to always look young. In fact, various surgical procedures were undertaken in order to appear younger. However, if anyone ever thought that could stand upright in old age is also important? Imagine if the skin is still tight, but the body is bent? Certainly we will look old with the body hunchback.
Good posture will be more to make someone look younger dibandikan with a face lift. Face lift is a plastic surgery to remove facial wrinkles, sagging skin, fat deposits, or seen other signs of aging for cosmetic purposes. Good posture can also have the benefit of maintaining bone health.
Although the bent posture is likely to occur naturally with age. But we can prevent damage to the spine that frequently are caused by osteoporosis, and prevent damage to the upper and middle bone.
As quoted from Health.com on Friday (09/09/2011), 10 tips that can keep you standing upright at any age, among others:
1. stretching
Most people spend time sitting bent in front of the computer. “Stretching and increase range of motion is an important thing,” said Jonathan F. Bean, MD, MS, MPH, an assistant professor in the department of physical medicine and rehabilitation at Harvard Medical School in Boston.
To keep your body flexible, try to get up for several minutes every half hour and stretch, walk, or just stand.
2. Doing light exercise
Try this exercise: Every morning and night, lying on the floor and doing relaxation by putting both hands as if wrapped around the head for 2 or 3 minutes.
For additional exercise, place a rolled towel on the floor, which is just below the spine, then stretch. “But do these stretches slowly and stop if you feel uncomfortable or ill,” said Dr.. Bean. “If you want to finish this exercise, make sure that already have flexibility in advance,” added Dr. Bean.
3. sitting straight
“When you have to work by sitting in a chair, sit well with the body upright and straight posture is a good habit,” said Rebecca Seguin, PhD, a physiologist and Nutritionist in Seattle.
“This can be done by familiarizing yourself, exercise discipline that focuses on body awareness, such as pilates and yoga, can help the body to keep sitting straight,” said Seguin. Make sure your workplace is conditioned to be able to perform proper posture.
4. strengthen muscles
Pilates and yoga are a great way to build muscle strength, abdominal muscles, and pelvic area. These muscles form the foundation of good posture and strong muscles can have other benefits, namely to prevent urinary incontinence. Urinary incontinence is the loss of bladder control. A strong muscles can make sex even more enjoyable.
5. do Yoga
Besides helping to increase body awareness and muscle strength, according to Dr. Bean yoga is also a great way to build and maintain flexibility and strengthen muscles throughout the body.
Begin practicing yoga gradually and observe the response of the body. Make sure the yoga teacher understands the needs and abilities. Or restorative Hatha yoga is a good exercise to start training for a beginner.
6. Strengthen the spine
After menopause, the muscles around the spine of women may have been weakened more severe than in men. Special exercises for the back extensor muscles, neck flexors, pelvic muscles, and muscle side is an important exercise.
Coaches can help, there are even special tools for special training of these muscles. According to Drs. Bean, the resilience of the spine and trunk muscles are also important. That’s what makes the body can still stand upright without feeling painful.
7. weight lifting
Vertebral compression fractures can be reduced in height and is characteristic of old age. This is caused by osteoporosis resulting in depletion of bone.
Women and men can prevent osteoporosis with a few exercises, like walking, climbing stairs, and lifting weights. “People who walk regularly during their lives tend to have better bone density,” said Seguin.
8. vitamin D
Vitamin D is essential for bone health, and can also help maintain muscle tone. Try to get vitamin D from foods that are healthy. A recent report from the Institute of Medicine states that, most people get enough vitamin D from food and sunlight without taking supplements. The recommended dietary intake for vitamin D is 600 IU a day for women 70 years.
9. Consume a healthy foods
Certainly we all know that calcium is good for the bones. It is recommended that women aged 19-50 years get 1,000 mg of calcium daily. For elderly women get 1,200 mg. But calcium intake from food is best compared with supplements.
Institute of Medicine recently found that most people, except for teenage girls, get enough calcium from your daily food intake. In addition, research has shown that people taking calcium supplements have a higher risk of heart attacks and kidney stones.
Consult with your doctor whether to take calcium supplements. In addition to vitamin D, to get the benefits of other vitamins you should get it from natural foods compared with supplements.
10. Consider to perform health checks
Your doctor can tell you if it needs to do a survey of bone mineral density to detect osteopenia or osteoporosis. Although Seguin said that, activities such as progressive resistance training in some cases it can stop the process of bone pengkeroposan, but drugs also can help. These drugs include bisphosphonates such as Boniva, Reclast and Fosamax.
Although safe, these drugs may increase the risk of fractures or other problems, but it rarely happens. Hormones in the form of the drug may help build bone density include Evista (raloxifene), calcitonin, and parathyroid hormone.
