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Maintain Good Posture As You Age

spine.pngWe may not be able to avoid getting older, but a recent article on Health.com offers some tips for preventing the characteristic rounding of the spine caused by osteoporosis:

For those who spend a lot of time in front of a computer, keep limber by stretching which improves range of motion.

Every morning and night, lie on the floor on your back and make slow “snow angels” for 2-3 minutes. This increases flexibility.

When you are sitting at a desk, be sure to sit up tall and your shoulders dropped.

Try pilates and yoga exercises to strengthen your core, which will in turn help with good posture.

For women who have been through menopause, it is important to exercise the muscles around the spine, as they tend to weaken. Target the back extensors, neck flexors, pelvic muscles and side muscles to help support the spine.

Weight-bearing exercises such as walking, stair climbing, and weight lifting can help prevent the bone-thinning disease osteoporosis.

Vitamin D helps with bone health. The recommended dosage is 600 IU a day for women up to age 70 and 800 IU for women older than 70. Calcium is also beneficial for women. It is recommended that women 19 to 50 years of age take 1,000 milligrams daily, while older women should take 1,200 milligrams.